1900 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1900 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 (1925cal, 188g protein, 103g net carbs, 69g fat, 32g fiber per day) cannot be customized.
Day 1
1900cal, 179g protein, 139g net carbs, 56g fat, 30g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
2 burger (550cal, 22p, 82c, 10f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1900cal, 179g protein, 139g net carbs, 56g fat, 30g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
2 burger (550cal, 22p, 82c, 10f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1950cal, 198g protein, 79g net carbs, 78g fat, 32g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 serving(s) (196cal, 8p, 13c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 serving(s) (264cal, 31p, 22c, 5f)
1 serving(s) (422cal, 29p, 16c, 21f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1950cal, 198g protein, 79g net carbs, 78g fat, 32g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 serving(s) (196cal, 8p, 13c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 serving(s) (264cal, 31p, 22c, 5f)
1 serving(s) (422cal, 29p, 16c, 21f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1875cal, 191g protein, 88g net carbs, 75g fat, 25g fiber
1 container(s) (206cal, 17p, 18c, 6f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1925cal, 191g protein, 75g net carbs, 85g fat, 25g fiber
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1900cal, 177g protein, 124g net carbs, 55g fat, 52g fiber
2 serving(s) (369cal, 18p, 39c, 9f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (505cal, 33p, 61c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (39 items)
Legumes and Legume Products
Vegetarian burger crumbles
2 1/2 cup (250g)
Tempeh
1 1/4 lbs (567g)
Roasted peanuts
6 tbsp (55g)
Chickpeas, canned
1/2 can (224g)
Fats and Oils
Salad dressing
1 1/2 cup (364mL)
Oil
2 oz (59mL)
Other
Mixed greens
4 2/3 package (5.5 oz) (721g)
Veggie burger patty
4 patty (284g)
Cacao nibs
3 tsp (10g)
Coleslaw mix
7 cup (630g)
Meatless chik'n tenders
13 1/3 pieces (340g)
Teriyaki sauce
2 tbsp (31mL)
Lentil pasta
4 oz (113g)
Vegetables and Vegetable Products
Tomatoes
1 1/4 cup cherry tomatoes (186g)
Ketchup
1/2 cup (125g)
Cucumber
2 3/4 cucumber (8-1/4") (828g)
Garlic
2 clove (6g)
Carrots
2 small (5-1/2" long) (100g)
Edamame, frozen, shelled
1 cup (118g)
Frozen mixed veggies
1/2 10oz package (142g)
Beverages
Water
24 1/2 cup(s) (5807mL)
Protein powder
1 3/4 lbs (777g)
Dairy and Egg Products
Eggs
10 1/2 medium (464g)
Butter
2 tsp (9g)
Whole milk
1 cup (271mL)
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Lowfat greek yogurt
3 cup (840g)
String cheese
4 stick (112g)
Spices and Herbs
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Fruits and Fruit Juices
Blackberries
1/2 cup (72g)
Raspberries
6 oz (169g)
Breakfast Cereals
Granola
1/2 cup (45g)
Baked Products
Hamburger buns
4 bun(s) (204g)
Nut and Seed Products
Sunflower kernels
2 oz (62g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Finfish and Shellfish Products
Canned tuna
3 packet (222g)
dinner prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Blackberry & granola parfait
230 cals, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
lunch prep - 2 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Simple mixed greens salad
70 cals, 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.
breakfast prep - 3 days
1. Pumped up greek yogurt
205 cals, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
snack prep - 2 days
1. Yogurt and cucumber
265 cals, 31p, 22c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
dinner prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. 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. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
380 cals, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.