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
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: Pre-made plan with PDF
This pre-made PDF plan (1600cal, 153g protein, 102g net carbs, 50g fat, 33g fiber per day) cannot be customized.
Day 1
1625cal, 158g protein, 101g net carbs, 49g fat, 38g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2/3 serving(s) (39cal, 0p, 6c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (131cal, 14p, 13c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1575cal, 151g protein, 105g net carbs, 44g fat, 39g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2/3 serving(s) (39cal, 0p, 6c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1600cal, 160g protein, 105g net carbs, 45g fat, 33g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
2/3 serving(s) (39cal, 0p, 6c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1600cal, 153g protein, 110g net carbs, 51g fat, 22g fiber
1 serving(s) (322cal, 19p, 25c, 11f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 container (131cal, 14p, 13c, 3f)
3 oz (232cal, 18p, 8c, 13f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1600cal, 153g protein, 111g net carbs, 47g fat, 32g fiber
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 serving(s) (242cal, 14p, 7c, 17f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1625cal, 150g protein, 91g net carbs, 58g fat, 34g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1625cal, 150g protein, 91g net carbs, 58g fat, 34g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (55 items)
Other
Cottage cheese & fruit cup
4 container (680g)
Veggie burger patty
4 patty (284g)
Mixed greens
2/3 package (5.5 oz) (106g)
Teriyaki sauce
1 tbsp (14mL)
Coleslaw mix
1 cup (90g)
Nut and Seed Products
Sunflower kernels
1 oz (31g)
Fats and Oils
Oil
2 oz (59mL)
Olive oil
2 tbsp (28mL)
Salad dressing
1 tbsp (15mL)
Balsamic vinaigrette
1 oz (30mL)
Vegetables and Vegetable Products
Garlic
2 clove(s) (6g)
Kale leaves
2 cup, chopped (80g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (292g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Onion
1 medium (2-1/2" dia) (110g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Raw celery
1 stalk, small (5" long) (17g)
Frozen mixed veggies
1/4 10oz package (71g)
Romaine lettuce
4 leaf inner (24g)
Bell pepper
1/2 small (37g)
Carrots
5 medium (305g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Barbecue sauce
2 tbsp (34g)
Legumes and Legume Products
Chickpeas, canned
1 1/4 can (560g)
Firm tofu
1 1/4 lbs (576g)
White beans, canned
1 can(s) (439g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Tempeh
3/4 lbs (340g)
Lentils, raw
2/3 cup (128g)
Beverages
Water
23 2/3 cup(s) (5610mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Eggs
7 large (350g)
Nonfat greek yogurt, plain
1 container (175g)
Fresh mozzarella cheese
1/4 lbs (99g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Grapes
2 cup (184g)
Kiwi
8 fruit (552g)
Lemon juice
1 fl oz (31mL)
Orange
1/2 orange (77g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/8 oz (1g)
Fresh basil
10 1/4 g (10g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Red wine vinegar
1 tsp (5mL)
Dried dill weed
1 tsp (1g)
Rosemary, dried
2 dash (0g)
Curry powder
4 dash (1g)
Cajun seasoning
1/2 tbsp (3g)
Finfish and Shellfish Products
Canned tuna
2 packet (148g)
Salmon
1/2 fillet/s (6 oz each) (85g)
Snacks
Pretzels, hard, salted
3 oz (85g)
Baked Products
Naan bread
1/2 piece (45g)
dinner prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 2 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Olive oil drizzled lima beans
160 cals, 7p, 16c, 5f (per meal)
1 1/2 dash, ground (0g)
3 dash (2g)
3/4 package (10 oz) (213g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
snack prep - 3 days
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 1 days
1. Orange & rosemary salmon
230 cals, 18p, 8c, 13f (per meal)
1/2 fillet/s (6 oz each) (85g)
2 dash (0g)
1/2 orange (77g)
1/4 tbsp (4mL)
3/8 tsp (2mL)
1 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Curried chickpea salad
320 cals, 19p, 25c, 11f (per meal)
1 oz (28g)
1 tbsp (12g)
1 stalk, small (5" long) (17g)
4 dash (1g)
2 tbsp (35g)
1 tbsp (15mL)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
breakfast prep - 2 days
1. Basic scrambled eggs
160 cals, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 1 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/4 can (112g)
1 tbsp (15mL)
3/8 tsp (2mL)
1/4 10oz package (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
330 cals, 26p, 26c, 9f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Cajun tofu
210 cals, 15p, 5c, 14f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.