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: 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
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Sauteed rosemary baby clams, mixed vegetables
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Carrots and ranch
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Tue |
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Wed |
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Thu |
Pan fried tilapia, bread and butter
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Chunky canned soup (non-creamy), milk
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Bell pepper strips and hummus, peach
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Fri |
Carrots and hummus, roasted peanuts
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Sat |
Crispy tenders, milk
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Grilled cheese sandwich, yogurt and cucumber
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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.