1800 calorie high protein pescetarian meal 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.
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 (1775cal, 161g protein, 116g net carbs, 61g fat, 27g fiber per day) cannot be customized.
Day 1
1775cal, 160g protein, 125g net carbs, 60g fat, 23g fiber
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1775cal, 160g protein, 125g net carbs, 60g fat, 23g fiber
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1750cal, 162g protein, 68g net carbs, 81g fat, 26g fiber
4 1/2 oz (348cal, 27p, 12c, 20f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1750cal, 162g protein, 68g net carbs, 81g fat, 26g fiber
4 1/2 oz (348cal, 27p, 12c, 20f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1850cal, 159g protein, 134g net carbs, 58g fat, 38g fiber
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 patty (254cal, 20p, 22c, 6f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1775cal, 158g protein, 143g net carbs, 51g fat, 28g fiber
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1725cal, 163g protein, 151g net carbs, 38g fat, 30g fiber
4 oz (183cal, 26p, 2c, 8f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (42 items)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (164g)
Brown rice
3/4 cup (148g)
Vegetables and Vegetable Products
Tomatoes
6 1/2 medium whole (2-3/5" dia) (813g)
Onion
1/4 small (18g)
Kale leaves
1 cup, chopped (40g)
Asparagus
4 oz (113g)
Frozen broccoli
3 1/2 cup (319g)
Frozen green beans
1 1/3 cup (161g)
Fats and Oils
Oil
4 tbsp (59mL)
Mayonnaise
2 tbsp (30mL)
Olive oil
4 tsp (19mL)
Other
Vegan sausage
2 sausage (200g)
Veggie burger patty
2 patty (142g)
Beverages
Water
22 1/2 cup(s) (5403mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Legumes and Legume Products
Hummus
5 tbsp (75g)
Tempeh
3/4 lbs (340g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Baked Products
Bread
10 slice (320g)
Dairy and Egg Products
Eggs
15 1/2 medium (682g)
Kefir, flavored
2 cup (480mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
1/6 stick (19g)
Cheese
2 slice (1 oz each) (56g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Parmesan cheese
2 tbsp (13g)
Fruits and Fruit Juices
Grapes
3 1/2 cup (322g)
Lemon juice
1 1/2 tbsp (23mL)
Orange
3 1/2 orange (539g)
Avocados
3/4 avocado(s) (151g)
Peach
2 medium (2-2/3" dia) (300g)
Spices and Herbs
Salt
1/3 oz (8g)
Black pepper
2 g (2g)
Paprika
1 g (1g)
Yellow mustard
2 dash or 1 packet (1g)
Rosemary, dried
1/4 tbsp (1g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Finfish and Shellfish Products
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Tilapia, raw
4 oz (112g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Sweets
Honey
2 tbsp (42g)
Frozen yogurt
1 1/2 cup (261g)
dinner prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
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.
snack prep - 2 days
1. Kefir
150 cals, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Asparagus
65 cals, 1p, 2c, 5f (per meal)
4 oz (113g)
3/4 tbsp (11mL)
2 dash (2g)
2 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 2 days
1. Orange & rosemary salmon
350 cals, 27p, 12c, 20f (per meal)
1 1/2 fillet/s (6 oz each) (255g)
1/4 tbsp (1g)
1 1/2 orange (231g)
3/4 tbsp (11mL)
1 tsp (6mL)
3 dash (2g)
Recipe has been scaled from original by 0.75x. 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. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (160mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
breakfast prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 1 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. Couscous
150 cals, 5p, 30c, 0f (per meal)
1/4 box (5.8 oz) (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Broccoli
100 cals, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
3. Cottage cheese & honey
185 cals, 21p, 22c, 2f (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.
snack prep - 2 days
dinner prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Brown rice
155 cals, 3p, 31c, 1f (per meal)
1/2 cup (84g)
1/3 tsp (2g)
7/8 cup(s) (213mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Parmesan crusted tilapia
185 cals, 26p, 2c, 8f (per meal)
2 tbsp (13g)
1/2 tsp (3mL)
4 oz (112g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Couscous
250 cals, 9p, 50c, 1f (per meal)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.