7-day meal plan with recipes and a grocery list
1800 calorie high protein pescetarian meal plan
1800calories
171gprotein
129gnet carbs
54gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1800 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.Day 1
1725cals, 162g protein, 91g net carbs, 70g fat 22g fiber per day
Lunch
Avocado tuna salad sandwich
1 sandwich(es) · 370cal, 28p, 25c, 14f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Dinner
Avocado tuna salad
1/2 serving(s) · 218cal, 20p, 3c, 12f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
1850cals, 169g protein, 69g net carbs, 90g fat 25g fiber per day
Lunch
Salmon & artichoke salad
1 1/2 serving(s) · 315cal, 25p, 15c, 14f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Dinner
Baked salmon with pecans and pesto
6 oz · 484cal, 36p, 1c, 36f
Sugar snap peas
2 serving(s) · 82cal, 5p, 8c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
1775cals, 184g protein, 124g net carbs, 49g fat 22g fiber per day
Breakfast
Egg white spinach scramble
1 serving(s) · 171cal, 27p, 3c, 6f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Simple sauteed spinach
1/2 serving(s) · 50cal, 2p, 1c, 4f
Lunch
Salmon & artichoke salad
1 1/2 serving(s) · 315cal, 25p, 15c, 14f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Snacks
Pretzels
1 1/3 serving(s) · 147cal, 4p, 29c, 1f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Cajun cod
6 oz · 187cal, 31p, 2c, 6f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Corn
1 serving(s) · 92cal, 3p, 17c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
1850cals, 188g protein, 167g net carbs, 34g fat 29g fiber per day
Breakfast
Egg white spinach scramble
1 serving(s) · 171cal, 27p, 3c, 6f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Simple sauteed spinach
1/2 serving(s) · 50cal, 2p, 1c, 4f
Lunch
Chunky canned soup (non-creamy)
2 can(s) · 494cal, 36p, 46c, 14f
Grapes
1 1/2 serving(s) · 87cal, 1p, 14c, 1f
Snacks
Pretzels
1 1/3 serving(s) · 147cal, 4p, 29c, 1f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Cajun cod
6 oz · 187cal, 31p, 2c, 6f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Corn
1 serving(s) · 92cal, 3p, 17c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
1800cals, 179g protein, 114g net carbs, 59g fat 25g fiber per day
Breakfast
Egg white spinach scramble
1 serving(s) · 171cal, 27p, 3c, 6f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Simple sauteed spinach
1/2 serving(s) · 50cal, 2p, 1c, 4f
Lunch
Honey dijon salmon
3 oz · 201cal, 18p, 5c, 12f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Buttered sugar snap peas
1 serving(s) · 107cal, 3p, 4c, 8f
Snacks
Roasted chickpeas
1/4 cup · 138cal, 5p, 12c, 6f
Cottage cheese & honey
1/2 cup(s) · 125cal, 14p, 15c, 1f
Dinner
Chili lime salmon
4 oz · 237cal, 23p, 0c, 16f
Lentils
2/3 serving(s) · 116cal, 8p, 17c, 0f
Roasted carrots
2 carrots(s) · 106cal, 1p, 10c, 5f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
1800cals, 159g protein, 170g net carbs, 38g fat 36g fiber per day
Breakfast
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Snacks
Roasted chickpeas
1/4 cup · 138cal, 5p, 12c, 6f
Cottage cheese & honey
1/2 cup(s) · 125cal, 14p, 15c, 1f
Dinner
Chili lime salmon
4 oz · 237cal, 23p, 0c, 16f
Lentils
2/3 serving(s) · 116cal, 8p, 17c, 0f
Roasted carrots
2 carrots(s) · 106cal, 1p, 10c, 5f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
1800cals, 159g protein, 168g net carbs, 39g fat 36g fiber per day
Breakfast
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Snacks
Roasted chickpeas
1/4 cup · 138cal, 5p, 12c, 6f
Cottage cheese & honey
1/2 cup(s) · 125cal, 14p, 15c, 1f
Dinner
Slow-baked salmon with lemon and thyme
3 oz · 201cal, 18p, 1c, 14f
Lentils
1/2 serving(s) · 87cal, 6p, 13c, 0f
Edamame & beet salad
1 serving(s) · 171cal, 9p, 12c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (59 items)
Fruits and Fruit Juices
Avocados
1/2 avocado(s)
Lime juice
1 tsp
Strawberries
2 cup, whole
Orange
5 orange
Grapes
1 1/2 cup
Limes
1 fruit (2" dia)
Lemon
1/8 large
Spices and Herbs
Salt
1/8 oz
Black pepper
2 1/4 g
Cajun seasoning
4 tsp
Chili powder
1 tsp
Ground cumin
4 dash
Dijon mustard
1/2 tbsp
Thyme, dried
1 dash, leaves
45 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
1/2 cup (15g)
1/2 can(s) (86g)
2 tbsp, chopped (23g)
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 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.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Waffles & Greek yogurt
237cal, 12p, 29c, 8f (per meal)
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
2 slice (64g)
1/2 can(s) (86g)
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.
snack prep - 2 days
dinner prep - 1 days
1. Baked salmon with pecans and pesto
484cal, 36p, 1c, 36f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Salmon & artichoke salad
316cal, 25p, 15c, 14f (per meal)
1/2 lbs (255g)
1 cup hearts (168g)
4 1/2 cup (135g)
6 tbsp (90mL)
1 cup cherry tomatoes (149g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
breakfast prep - 3 days
1. Egg white spinach scramble
171cal, 27p, 3c, 6f (per meal)
3/4 cup(s) (23g)
3 tbsp (42g)
1 large (50g)
4 large (132g)
2 dash, ground (1g)
1 dash (0g)
1
Beat eggs, cottage cheese, and seasonings (include any others you prefer) together.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour in egg mixture and quickly add in the spinach.
4
Scramble the eggs and the spinach together, stirring frequently until the eggs are opaque and set.
5
Serve.
3. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Cajun cod
187cal, 31p, 2c, 6f (per meal)
Recipe has been scaled from original by 2x. 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. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Corn
92cal, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Chili lime salmon
237cal, 23p, 0c, 16f (per meal)
1/2 lbs (227g)
1 tsp (3g)
4 dash (1g)
1 fruit (2" dia) (67g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
Arrange enough lime slices on the parchment to create a bed for the salmon. Place the salmon skin-side down on top of the limes.
3
Squeeze some lime juice over the salmon and rub with chili powder, cumin, and some salt. Place any remaining lime slices on top.
4
Bake for 12-15 minutes until the salmon flakes easily with a fork. Squeeze extra lime juice over the top and 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 carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
snack prep - 3 days
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Honey dijon salmon
201cal, 18p, 5c, 12f (per meal)
1/2 fillet/s (6 oz each) (85g)
1/2 tbsp (8g)
1/4 tbsp (5g)
1/2 tsp (3mL)
1/4 clove (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2 tsp (9g)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
lunch prep - 2 days
1. Veggie burger
275cal, 11p, 41c, 5f (per meal)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
212cal, 14p, 25c, 1f (per meal)
4 cup (536g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
201cal, 18p, 1c, 14f (per meal)
1 dash, leaves (0g)
1/2 tsp (3mL)
1/8 large (11g)
3 oz (85g)
Recipe has been scaled from original by 0.13x. 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. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (30g)
1 tbsp (15mL)
1/2 cup (59g)
2 beet(s) (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
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