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 (1900cals, 179g protein, 110g net carbs, 70g fat 32g fiber per day) cannot be customized.
Day 1
1850cals, 170g protein, 101g net carbs, 68g fat 39g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 serving(s) (265cal, 24p, 4c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1875cals, 168g protein, 141g net carbs, 52g fat 46g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1875cals, 212g protein, 115g net carbs, 50g fat 29g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1925cals, 192g protein, 91g net carbs, 72g fat 36g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 egg(s) (69cal, 6p, 0c, 5f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 1/3 cup(s) (93cal, 3p, 8c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (150cal, 8p, 25c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1925cals, 174g protein, 112g net carbs, 74g fat 28g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (85cal, 1p, 12c, 2f)
3/4 serving(s) (163cal, 4p, 28c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (307cal, 25p, 14c, 15f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1950cals, 169g protein, 103g net carbs, 86g fat 25g fiber per day
1 sandwich(es) (408cal, 23p, 27c, 21f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3/4 serving(s) (163cal, 4p, 28c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (307cal, 25p, 14c, 15f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1950cals, 169g protein, 106g net carbs, 84g fat 24g fiber per day
1 sandwich(es) (408cal, 23p, 27c, 21f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3/4 serving(s) (163cal, 4p, 28c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (58 items)
Sweets
Honey
2 oz (54g)
Sugar
2 1/4 tbsp (29g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Butter
3 1/2 tsp (16g)
Eggs
7 large (350g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Kefir, flavored
1 cup (240mL)
Cheese
1 cup, shredded (113g)
Fruits and Fruit Juices
Grapes
2 2/3 cup (245g)
Strawberries
2 cup, whole (288g)
Lemon juice
1/4 cup (53mL)
Apples
2 medium (3" dia) (364g)
Lime juice
1 3/4 tsp (9mL)
Avocados
1 3/4 avocado(s) (352g)
Blackberries
1 1/3 cup (192g)
Baked Products
Bread
3/4 lbs (352g)
Other
Guacamole, store-bought
2 tbsp (31g)
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Mixed greens
1 1/6 package (5.5 oz) (183g)
Vegan sausage
1 sausage (100g)
Grapefruit, pink/red
1 grapefruit (3-3/4" dia) (246g)
Fats and Oils
Oil
1 1/2 oz (47mL)
Finfish and Shellfish Products
Sardines, canned in oil
1 can (92g)
Tilapia, raw
3/4 lbs (336g)
Canned tuna
1 3/4 can (301g)
Shrimp, raw
1/2 lbs (227g)
Salmon
6 oz (170g)
Legumes and Legume Products
Roasted peanuts
1 cup (146g)
Chickpeas, canned
1 1/2 can (672g)
Peanut butter
4 tbsp (64g)
Beverages
Water
27 3/4 cup(s) (6581mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Nut and Seed Products
Sunflower kernels
3 tbsp (36g)
Roasted cashews
4 tbsp (34g)
Coconut milk, canned
1/8 can (27mL)
Vegetables and Vegetable Products
Raw celery
1/4 bunch (131g)
Frozen mixed veggies
1 3/4 cup (236g)
Onion
1/2 small (31g)
Bell pepper
1 large (164g)
Tomatoes
3 tbsp, chopped (34g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Carrots
4 oz (113g)
Fresh spinach
3 cup(s) (90g)
Garlic
1 1/4 clove(s) (4g)
Mushrooms
3 oz (85g)
Spices and Herbs
Curry powder
1/2 tbsp (3g)
Cajun seasoning
1/2 tbsp (3g)
Black pepper
1/4 tsp (0g)
Salt
1 g (1g)
Cinnamon
3/4 tbsp (6g)
Ground ginger
1 tsp (2g)
Turmeric, ground
1 tsp (3g)
Balsamic vinegar
1/2 tbsp (8mL)
Rosemary, dried
4 dash (1g)
Fresh basil
1 tbsp leaves, whole (2g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Quick oats
1 cup (90g)
snack prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch 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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Curried chickpea salad
483cal, 29p, 37c, 16f (per meal)
3 oz (85g)
3 tbsp (36g)
3 stalk, small (5" long) (51g)
1/2 tbsp (3g)
6 tbsp (105g)
3 tbsp (45mL)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
breakfast prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
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.
snack prep - 2 days
1. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Cajun tilapia
396cal, 68p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
1 3/4 cup (236g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Kefir
150cal, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
lunch prep - 1 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3 tbsp, chopped (34g)
3/4 can (129g)
1/6 small (13g)
3/4 cup (23g)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.75x. 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. Blackberries
93cal, 3p, 8c, 1f (per meal)
1 1/3 cup (192g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 3 days
1. Avocado toast
168cal, 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
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Honey glazed carrots
85cal, 1p, 12c, 2f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
snack prep - 3 days
1. Simple cinnamon oatmeal with water
163cal, 4p, 28c, 2f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
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.
dinner prep - 2 days
1. Ginger shrimp and grapefruit salad
307cal, 25p, 14c, 15f (per meal)
1/2 lbs (227g)
1 tsp (2g)
1 tsp (3g)
3 cup(s) (90g)
1 grapefruit (3-3/4" dia) (246g)
1 clove (3g)
2 tbsp (30mL)
1/2 tbsp (8mL)
1
Season the shrimp with the ginger and turmeric.
2
Heat half of the oil in a skillet over medium high heat.
3
Add the shrimp and cook until fully opaque and pink, about 2-3 minutes on each side. Set aside.
4
Supreme a grapefruit by cutting off the skin and slicing down both sides of every membrane to segment and remove the fruit.
5
Once fruit has been removed, squeeze some juice from the membrane into a small bowl and discard the membrane.
6
Add the remaining oil, balsamic vinegar, garlic, and salt/pepper to taste to the grapefruit juice. Mix and set aside.
7
Compile the salad by placing the grapefruit segments and shrimp over a bed of fresh spinach and dressing with the grapefruit juice mixture.
8
Serve.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
1/2 cup (15g)
2 dash (0g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
dinner prep - 1 days
1. Salmon with avocado sauce
479cal, 36p, 2c, 36f (per meal)
1 tbsp leaves, whole (2g)
1/4 tbsp (4mL)
1/4 clove(s) (1g)
1/8 can (28mL)
1/4 tbsp (4mL)
6 oz (170g)
1/8 avocado(s) (25g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
