1700 calorie high protein pescetarian meal plan
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Day 1
1775cals, 199g protein, 76g net carbs, 67g fat 19g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
2 celery stalk (13cal, 1p, 1c, 0f)
5 oz (305cal, 38p, 17c, 10f)
1 serving(s) (85cal, 1p, 12c, 2f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (265cal, 24p, 4c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1725cals, 190g protein, 96g net carbs, 54g fat 23g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
2 celery stalk (13cal, 1p, 1c, 0f)
5 oz (305cal, 38p, 17c, 10f)
1 serving(s) (85cal, 1p, 12c, 2f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (157cal, 11p, 4c, 11f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1675cals, 164g protein, 82g net carbs, 68g fat 23g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (323cal, 14p, 25c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (157cal, 11p, 4c, 11f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1750cals, 152g protein, 97g net carbs, 76g fat 18g fiber per day
1 serving(s) (323cal, 14p, 25c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (402cal, 35p, 1c, 28f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1725cals, 150g protein, 161g net carbs, 45g fat 19g fiber per day
5 tender(s) (286cal, 20p, 26c, 11f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1675cals, 153g protein, 118g net carbs, 53g fat 27g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 serving(s) (234cal, 12p, 25c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1675cals, 153g protein, 118g net carbs, 53g fat 27g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 serving(s) (234cal, 12p, 25c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (61 items)
Other
Calorie-free sweetener
2 tbsp (21g)
Protein powder, chocolate
4 scoop (1/3 cup ea) (124g)
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Mixed greens
6 cup (180g)
Meatless chik'n tenders
5 pieces (128g)
Vegan chik'n strips
1/4 lbs (106g)
Roasted red peppers
4 tbsp, diced (56g)
Sub roll(s)
1 roll(s) (85g)
Beverages
Water
1 1/2 gallon (6029mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Eggs
7 large (350g)
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Butter
1 tsp (5g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Goat cheese
6 tbsp (84g)
Cheese
2 oz (56g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Sweets
Cocoa powder
2 1/3 tbsp (13g)
Honey
2 oz (60g)
Baked Products
Baking powder
1/2 tbsp (8g)
Bread
4 slice(s) (128g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Vegetables and Vegetable Products
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Carrots
5 medium (302g)
Cauliflower
1 1/2 head small (4" dia.) (398g)
Mushrooms
1 cup, chopped (70g)
Frozen broccoli
1 1/2 cup (137g)
Ketchup
1 1/4 tbsp (21g)
Red onion
1/2 small (35g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (438g)
Bell pepper
3/4 large (126g)
Fresh spinach
2 cup(s) (60g)
Onion
1/2 medium (2-1/2" dia) (63g)
Fresh parsley
3 sprigs (3g)
Snacks
High-protein granola bar
3 bar (120g)
Pretzels, hard, salted
3 oz (85g)
Large granola bar
2 bar (74g)
Fruits and Fruit Juices
Lemon juice
1/2 tbsp (8mL)
Lemon
1/4 large (21g)
Blackberries
1 cup (144g)
Clementines
2 fruit (148g)
Spices and Herbs
Salt
2 g (2g)
Thyme, dried
1/8 oz (4g)
Cajun seasoning
1 tsp (2g)
Black pepper
3/4 dash (0g)
Balsamic vinegar
1 tbsp (15mL)
Legumes and Legume Products
Lentils, raw
9 1/4 tbsp (112g)
Roasted peanuts
1/2 cup (73g)
Firm tofu
10 oz (284g)
Soy sauce
1 1/4 tbsp (19mL)
Chickpeas, canned
1 can (448g)
Fats and Oils
Oil
2 oz (57mL)
Olive oil
3/4 oz (22mL)
Salad dressing
1/4 lbs (97mL)
Balsamic vinaigrette
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
13 oz (369g)
Brown rice
1/4 cup (53g)
Finfish and Shellfish Products
Sardines, canned in oil
1 can (92g)
Salmon
6 oz (170g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
snack prep - 3 days
1. Chocolate protein mug cake
195cal, 31p, 2c, 6f (per meal)
2 tsp (7g)
2 tsp (10mL)
1 large (50g)
2 tsp (4g)
4 dash (3g)
1 scoop (1/3 cup ea) (31g)
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 3 days
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Honey glazed carrots
85cal, 1p, 12c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
1 1/2 tbsp (23mL)
1 can (92g)
1 1/2 cup (45g)
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 2 days
1. Cajun tofu
157cal, 11p, 4c, 11f (per meal)
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
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Roasted cauliflower
173cal, 5p, 9c, 11f (per meal)
1/4 tbsp, leaves (1g)
1 1/2 head small (4" dia.) (398g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
323cal, 14p, 25c, 16f (per meal)
1 slice (3/4 oz ea) (21g)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
snack prep - 2 days
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 1 days
1. Slow-baked salmon with lemon and thyme
402cal, 35p, 1c, 28f (per meal)
6 oz (170g)
1 tsp (6mL)
2 dash, leaves (0g)
1/4 large (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Crispy chik'n tenders
286cal, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Chik'n stir fry
427cal, 31p, 51c, 7f (per meal)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
1 1/4 tbsp (19mL)
1/2 cup(s) (133mL)
3/4 medium (89g)
1/4 cup (53g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
122cal, 9p, 1c, 9f (per meal)
2 slice(s), thin/small (30g)
2 tbsp (28g)
2 large (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Spinach and goat cheese wrap
427cal, 17p, 39c, 21f (per meal)
2 tbsp, diced (28g)
1 tortilla (approx 10" dia) (72g)
1/2 tbsp (8mL)
2 tbsp, shredded (14g)
2 tbsp (28g)
4 cherry tomatoes (68g)
1 cup(s) (30g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Seitan philly cheesesteak
285cal, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
1. Double chocolate protein shake
69cal, 14p, 1c, 1f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (18g)
4 dash (1g)
1/2 cup(s) (119mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.