1700 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1700 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1700cal, 159g protein, 75g net carbs, 71g fat, 29g fiber per day) cannot be customized.
Day 1
1675cal, 156g protein, 110g net carbs, 52g fat, 34g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 serving(s) (364cal, 15p, 56c, 4f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 serving(s) (436cal, 41p, 6c, 24f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1675cal, 153g protein, 71g net carbs, 66g fat, 45g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
4 oz (295cal, 24p, 8c, 15f)
2 serving(s) (163cal, 5p, 8c, 10f)
2 serving(s) (164cal, 6p, 14c, 6f)
2/3 serving(s) (257cal, 15p, 26c, 3f)
1 serving(s) (242cal, 14p, 7c, 17f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1725cal, 162g protein, 60g net carbs, 80g fat, 32g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
4 oz (295cal, 24p, 8c, 15f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 serving(s) (41cal, 3p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1675cal, 157g protein, 62g net carbs, 78g fat, 25g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 serving(s) (41cal, 3p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1725cal, 153g protein, 88g net carbs, 74g fat, 23g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
8 tender(s) (457cal, 32p, 41c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1700cal, 167g protein, 68g net carbs, 74g fat, 21g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 wrap(s) (406cal, 21p, 38c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (180cal, 9p, 2c, 14f)
7 1/2 oz (234cal, 39p, 3c, 8f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1700cal, 167g protein, 68g net carbs, 74g fat, 21g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 wrap(s) (406cal, 21p, 38c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (180cal, 9p, 2c, 14f)
7 1/2 oz (234cal, 39p, 3c, 8f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (50 items)
Vegetables and Vegetable Products
Tomatoes
10 1/4 medium whole (2-3/5" dia) (1261g)
Onion
3/4 medium (2-1/2" dia) (80g)
Kale leaves
4 cup, chopped (160g)
Baby carrots
32 medium (320g)
Fresh parsley
1 1/3 sprigs (1g)
Cucumber
1/3 cucumber (8-1/4") (102g)
Frozen sugar snap peas
6 cup (864g)
Garlic
3 1/3 clove(s) (10g)
Green pepper
2 3/4 tbsp, chopped (25g)
Ketchup
2 tbsp (34g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lime juice
1/2 tbsp (8mL)
Lemon juice
1/3 fl oz (10mL)
Spices and Herbs
Salt
1/8 oz (4g)
Black pepper
1 1/2 g (1g)
Balsamic vinegar
2 tsp (10mL)
Rosemary, dried
4 dash (1g)
Ground cumin
1/2 tsp (1g)
Fresh basil
1/3 oz (10g)
Cajun seasoning
5 tsp (11g)
Other
Mixed greens
3/4 package (5.5 oz) (123g)
Cottage cheese & fruit cup
3 container (510g)
Meatless chik'n tenders
3/4 lbs (346g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Cod, raw
15 oz (425g)
Beverages
Water
1 1/3 gallon (5146mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Eggs
7 1/2 medium (324g)
Fresh mozzarella cheese
1/4 lbs (99g)
Sour cream
1 tbsp (12g)
String cheese
2 stick (56g)
Feta cheese
4 tbsp (38g)
Butter
2 tbsp (27g)
Fats and Oils
Oil
3 1/4 tbsp (48mL)
Balsamic vinaigrette
1 oz (30mL)
Olive oil
2 oz (60mL)
Legumes and Legume Products
Hummus
3/4 cup (180g)
Chickpeas, canned
1/3 can (149g)
Black beans
1/2 can(s) (220g)
Tempeh
1/2 lbs (227g)
Baked Products
Naan bread
1/2 piece (45g)
Bread
2 slice (64g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Cereal Grains and Pasta
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Seitan
2/3 lbs (302g)
Soups, Sauces, and Gravies
Vegetable broth
3/8 cup(s) (mL)
Salsa
4 tbsp (65g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Almonds
4 tbsp, whole (36g)
Sunflower kernels
2 oz (57g)
dinner prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
snack prep - 2 days
1. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Spiced chickpea tabbouleh bowl
365 cals, 15p, 56c, 4f (per meal)
1/2 tsp (3mL)
1 1/3 sprigs (1g)
1/3 roma tomato (27g)
1/6 cucumber (8-1/4") (50g)
1/3 tsp (1g)
1/6 tsp (1mL)
1/3 can (149g)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 1 days
1. Black bean and salsa soup
255 cals, 15p, 26c, 3f (per meal)
1/2 can(s) (220g)
3/8 cup(s) (mL)
4 tbsp (65g)
2 dash (1g)
1 tbsp (12g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
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 - 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. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 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.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
3 1/3 clove(s) (10g)
2 2/3 tbsp, chopped (25g)
2/3 lbs (302g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado tuna salad sandwich
185 cals, 14p, 13c, 7f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
2 slice (64g)
1/8 small (9g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
3. 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.
breakfast prep - 3 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. 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.
dinner prep - 1 days
1. Crispy chik'n tenders
455 cals, 32p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Mediterranean chik'n wrap
405 cals, 21p, 38c, 17f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
snack prep - 2 days
dinner prep - 2 days
1. Cajun cod
235 cals, 39p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.