2000 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2000 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 (2000cals, 187g protein, 135g net carbs, 66g fat 27g fiber per day) cannot be customized.
Day 1
1925cals, 211g protein, 111g net carbs, 60g fat 23g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 serving(s) (374cal, 49p, 24c, 8f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1925cals, 177g protein, 143g net carbs, 60g fat 27g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 serving(s) (443cal, 26p, 56c, 8f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2050cals, 183g protein, 126g net carbs, 75g fat 34g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 wrap(s) (552cal, 37p, 33c, 29f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (369cal, 34p, 35c, 5f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2000cals, 195g protein, 108g net carbs, 75g fat 25g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 wrap(s) (552cal, 37p, 33c, 29f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 oz (424cal, 41p, 16c, 20f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2000cals, 183g protein, 158g net carbs, 56g fat 32g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
4 nuggets (221cal, 12p, 21c, 9f)
1 bar (245cal, 20p, 26c, 5f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2000cals, 185g protein, 170g net carbs, 54g fat 26g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
4 nuggets (221cal, 12p, 21c, 9f)
1 bar (245cal, 20p, 26c, 5f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/2 bagel(s) (133cal, 4p, 18c, 4f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2050cals, 177g protein, 131g net carbs, 80g fat 24g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 1/2 serving(s) (570cal, 25p, 15c, 44f)
1/2 bagel(s) (133cal, 4p, 18c, 4f)
7 oz tofu (373cal, 19p, 25c, 22f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (63 items)
Vegetables and Vegetable Products
Carrots
9 medium (549g)
Broccoli
1/2 cup chopped (46g)
Garlic
1 1/2 clove(s) (4g)
Fresh ginger
1/3 oz (9g)
Cucumber
6 1/4 cucumber (8-1/4") (1881g)
Red onion
3/4 medium (2-1/2" dia) (83g)
Raw celery
1/4 bunch (146g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (413g)
Frozen corn kernels
2 3/4 tbsp (23g)
Fresh spinach
4 cup(s) (120g)
Ketchup
2 tbsp (34g)
Frozen broccoli
1 1/2 cup (137g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lemon juice
2 1/2 tbsp (38mL)
Fruit juice
24 fl oz (720mL)
Lime juice
1 tsp (5mL)
Blueberries
2 cup (296g)
Dairy and Egg Products
Eggs
7 large (350g)
Nonfat greek yogurt, plain
1 1/2 cup (420g)
Whole milk
2 1/2 cup(s) (600mL)
Cream cheese
1 1/2 tbsp (22g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Baked Products
Bread
5 slice (160g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Bagel
1 small bagel (3" dia) (69g)
Sweets
Honey
2 tbsp (42g)
Agave
1 tsp (7g)
Legumes and Legume Products
Soy sauce
3 tbsp (45mL)
Lentils, raw
9 1/4 tbsp (112g)
Vegetarian burger crumbles
3 oz (85g)
Black beans
1/3 can(s) (146g)
Firm tofu
17 1/2 oz (496g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Olive oil
1/4 cup (53mL)
Mayonnaise
1/4 cup (68mL)
Salad dressing
10 1/4 tbsp (154mL)
Ranch dressing
3 tbsp (45mL)
Finfish and Shellfish Products
Shrimp, raw
3/4 lbs (340g)
Canned tuna
15 oz (425g)
Tilapia, raw
6 oz (168g)
Spices and Herbs
Salt
2 1/2 g (2g)
Red wine vinegar
1 tbsp (15mL)
Dried dill weed
1 tbsp (3g)
Black pepper
3 dash (0g)
Chili powder
1/3 tsp (1g)
Beverages
Water
27 cup(s) (6359mL)
Protein powder
25 1/2 scoop (1/3 cup ea) (791g)
Soups, Sauces, and Gravies
Pasta sauce
6 oz (170g)
Apple cider vinegar
2/3 tbsp (1mL)
Frank's red hot sauce
3 tbsp (46mL)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Brown rice
1 3/4 tbsp (21g)
All-purpose flour
1/6 cup(s) (21g)
Seitan
6 oz (170g)
Cornstarch
1 1/2 tbsp (12g)
Other
Roasted chickpeas
3/4 cup (85g)
Mixed greens
2 package (5.5 oz) (280g)
Nutritional yeast
2 tsp (3g)
Protein bar (20g protein)
2 bar (100g)
Vegan chik'n nuggets
8 nuggets (172g)
Coleslaw mix
1 1/2 cup (135g)
Nut and Seed Products
Almonds
4 tbsp, slivered (27g)
Sesame seeds
1/2 tbsp (5g)
breakfast prep - 3 days
1. Avocado toast with egg
238cal, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Honey garlic shrimp & broccoli
374cal, 49p, 24c, 8f (per meal)
2 tbsp (42g)
1/2 cup chopped (46g)
4 dash (1g)
4 dash (1g)
2 tbsp (30mL)
1/2 tbsp (8mL)
1/2 lbs (227g)
1
Combine the marinade ingredients (garlic, ginger, honey, and soy sauce). Divide in half.
2
Marinate the shrimp with half of the sauce for 5-10 minutes (or as long as 24 hours). Once the shrimp are finished marinating, discard the marinade.
3
Put broccoli in a small bowl and pour in a few spoonfuls of water. Steam in microwave for a couple of minutes.
4
Put a skillet on high heat and add the oil, then add the shrimp. Cook shrimp for 1-2 minutes on each side until browned.
5
Add the broccoli and the other half of the sauce and mix well to combine. Serve.
2. Lentils
174cal, 12p, 25c, 1f (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.
snack prep - 2 days
1. Boiled eggs
139cal, 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.
2. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Tuna salad sandwich
248cal, 20p, 12c, 13f (per meal)
1/4 stalk, small (5" long) (4g)
2 1/2 oz (71g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Meatless bolognese pasta
443cal, 26p, 56c, 8f (per meal)
3/8 tsp (2mL)
3 oz (85g)
6 oz (170g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions until al dente. Drain and set aside.
2
While the pasta cooks, heat the oil in a skillet or saucepan over medium heat.
3
Add the vegan meat and cook until browned, or as directed on the package. Break up any large clumps with a spoon as needed.
4
Stir in the pasta sauce and bring to a simmer.
5
Serve the sauce over the cooked pasta.
snack prep - 3 days
3. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Tuna salad wrap
552cal, 37p, 33c, 29f (per meal)
1/2 stalk, small (5" long) (9g)
1 tortilla (approx 10" dia) (72g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
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 - 1 days
1. Southwest shrimp & black bean bowl
369cal, 34p, 35c, 5f (per meal)
4 oz (113g)
1/3 roma tomato (27g)
1/3 can(s) (146g)
2 2/3 tbsp (23g)
1 3/4 tbsp (21g)
1/3 tsp (1g)
1/4 tbsp (3mL)
1 tsp (5mL)
2/3 tbsp (0mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
81cal, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
6 oz (168g)
4 tbsp, slivered (27g)
1/2 tbsp (8mL)
1 dash (0g)
1/6 cup(s) (21g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Simple salad with celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1/2 cucumber (8-1/4") (151g)
1/2 medium whole (2-3/5" dia) (62g)
1/2 package (5.5 oz) (78g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
3. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Chik'n nuggets
221cal, 12p, 21c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
1. Small toasted bagel with cream cheese
133cal, 4p, 18c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Buffalo tofu slaw salad
570cal, 25p, 15c, 44f (per meal)
2/3 lbs (298g)
3/4 tbsp (11mL)
3 tbsp cherry tomatoes (28g)
3 tbsp (45mL)
3 tbsp (45mL)
1 1/2 cup (135g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season the tofu cubes with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add the tofu and cook for 4-6 minutes, turning occasionally, until golden brown on all sides. Remove from heat and let cool slightly, then toss with hot sauce.
3
Serve the tofu over a bed of coleslaw and cherry tomatoes. Drizzle with ranch and serve.
4
Meal Prep Tip: Store the tofu and ranch separately from the coleslaw. Combine everything just before serving to keep the slaw fresh and crisp.
dinner prep - 1 days
1. Lemon ginger tofu chik'n
373cal, 19p, 25c, 22f (per meal)
1 1/2 inch (2.5cm) cube (8g)
1 tsp (7g)
1/2 tbsp (5g)
1 clove(s) (3g)
3/4 tbsp (11mL)
1 tbsp (15mL)
1 1/2 tbsp (12g)
1 tbsp (15mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Lentils
231cal, 16p, 34c, 1f (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. Broccoli
44cal, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.