1600 calorie high protein pescetarian meal plan

In just a few clicks, generate your own 1600 calorie high protein pescetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1550cal, 161g protein, 81g net carbs, 54g fat, 25g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Toast with butter, boiled eggs
Buttery tarragon tilapia fillets, bread and butter, simple salad with tomatoes and carrots
Sauteed rosemary baby clams, mixed vegetables
Carrots and ranch
Tue
Wed
Thu
Pan fried tilapia, bread and butter
Chunky canned soup (non-creamy), milk
Bell pepper strips and hummus, peach
Fri
Carrots and hummus, roasted peanuts
Sat
Crispy tenders, milk
Grilled cheese sandwich, yogurt and cucumber
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Fats and Oils
Salad dressing
2 1/4 tbsp (34mL)
Ranch dressing
6 tbsp (90mL)
Oil
1 1/2 tbsp (23mL)
Olive oil
4 tsp (20mL)
Vegetables and Vegetable Products
Tomatoes
1 1/2 medium whole (2-3/5" dia) (185g)
Carrots
3/4 medium (46g)
Romaine lettuce
1 1/2 hearts (750g)
Garlic
1 1/2 clove (5g)
Baby carrots
52 medium (520g)
Frozen mixed veggies
6 cup (810g)
Bell pepper
2 1/4 medium (268g)
Ketchup
1 1/2 tbsp (26g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lb (1120g)
Dairy and Egg Products
Butter
3/5 stick (69g)
Eggs
4 medium (176g)
Whole milk
2 cup (499mL)
Lowfat greek yogurt
2/3 cup (187g)
Sliced cheese
1 slice (1 oz) (28g)
Spices and Herbs
Fresh tarragon
1/2 tbsp, chopped (1g)
Rosemary
1 tsp (1g)
Black pepper
1/4 tbsp, ground (2g)
Salt
1/4 tbsp (4g)
Baked Products
Bread
10 slice (320g)
Beverages
Water
18 cup(s) (4266mL)
Protein powder
18 scoop (1/3 cup ea) (558g)
Fruits and Fruit Juices
Lemon juice
1 1/2 tbsp (23mL)
Peach
3 medium (2-2/3" dia) (450g)
Other
Baby clams, canned
2 1/4 can (320g)
Meatless chik'n tenders
6 pieces (153g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Legumes and Legume Products
Hummus
8 1/2 oz (243g)
Roasted peanuts
6 tbsp (55g)
lunch prep - 3 days
1. Buttery tarragon tilapia fillets
270 cals, 45p, 1c, 10f (per meal)
  • ,
  • Tilapia, raw, ~4 fillets, unfrozen
    1 1/2 lb (672g)
  • Butter
    1 1/2 tbsp (21g)
  • Garlic, minced
    1 1/2 clove (5g)
  • Fresh tarragon
    1/2 tbsp, chopped (1g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    snack prep - 3 days
    1. Carrots and ranch
    175 cals, 1p, 8c, 14f (per meal)
  • Ranch dressing
    6 tbsp (90mL)
  • Baby carrots
    36 medium (360g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    slice carrots into thin strips. Serve with ranch to dip in.
    protein prep - 6 days
    1. Protein shake
    325 cals, 73p, 3c, 2f (per meal)
  • ,
  • Water
    3 cup(s) (711mL)
  • Protein powder
    3 scoop (1/3 cup ea) (93g)
  • breakfast prep - 4 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
    4
    Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
    dinner prep - 3 days
    1. Sauteed rosemary baby clams
    140 cals, 14p, 3c, 8f (per meal)
  • Lemon juice
    1/2 tbsp (8mL)
  • Rosemary
    3 dash (0g)
  • Oil
    1/2 tbsp (8mL)
  • Baby clams, canned, drained
    3/4 can (107g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in skillet over medium heat.
    2
    Add clams and rosemary. Saute for about 2-3 minutes, stirring occasionally until clams are heated through.
    3
    Splash lemon juice onto clams, continue cooking another minute.
    4
    Remove from heat and serve.
    2. Mixed vegetables
    195 cals, 9p, 26c, 2f (per meal)
  • ,
  • Frozen mixed veggies
    6 cup (810g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • snack prep - 3 days
    1. Bell pepper strips and hummus
    130 cals, 6p, 8c, 6f (per meal)
  • Hummus
    3/4 cup (183g)
  • Bell pepper
    2 1/4 medium (268g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • lunch prep - 2 days
    1. Pan fried tilapia
    300 cals, 45p, 0c, 13f (per meal)
  • ,
  • Tilapia, raw
    1 lb (448g)
  • Olive oil
    4 tsp (20mL)
  • Black pepper
    2/3 tsp, ground (2g)
  • Salt
    2/3 tsp (4g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    breakfast prep - 2 days
    1. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    4 tbsp (60g)
  • Baby carrots
    16 medium (160g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.
    2. Roasted peanuts
    170 cals, 7p, 4c, 14f (per meal)
  • ,
  • Roasted peanuts
    3 tbsp (27g)
  • lunch prep - 1 days
    1. Crispy tenders
    345 cals, 24p, 31c, 14f (per meal)
  • Meatless chik'n tenders
    6 pieces (153g)
  • Ketchup
    1 1/2 tbsp (26g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • Whole milk
    3/4 cup (180mL)
  • dinner prep - 1 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. Yogurt and cucumber
    170 cals, 20p, 14c, 4f (per meal)
  • Cucumber
    2/3 cucumber (8-1/4") (201g)
  • Lowfat greek yogurt
    2/3 cup (187g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again