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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2000cal, 196g protein, 118g net carbs, 68g fat, 35g fiber per day) cannot be customized.
Day 1
1950cal, 184g protein, 170g net carbs, 48g fat, 25g fiber
1/2 serving(s) (213cal, 8p, 18c, 9f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (588cal, 58p, 61c, 9f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2025cal, 180g protein, 173g net carbs, 54g fat, 33g fiber
1 tortilla(s) (389cal, 26p, 27c, 17f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 potato(es) (264cal, 6p, 49c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2100cal, 185g protein, 127g net carbs, 77g fat, 40g fiber
1/2 serving(s) (214cal, 3p, 7c, 17f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 serving(s) (121cal, 4p, 10c, 4f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2075cal, 216g protein, 101g net carbs, 70g fat, 42g fiber
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 serving(s) (121cal, 4p, 10c, 4f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1950cal, 215g protein, 51g net carbs, 86g fat, 30g fiber
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 tilapia fillet(s) (465cal, 36p, 3c, 33f)
1 cup(s) (70cal, 3p, 2c, 5f)
6 oz (443cal, 36p, 12c, 23f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2000cal, 195g protein, 65g net carbs, 93g fat, 33g fiber
1 serving(s) (261cal, 27p, 28c, 1f)
1 tilapia fillet(s) (465cal, 36p, 3c, 33f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (159cal, 2p, 7c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1975cal, 197g protein, 140g net carbs, 51g fat, 43g fiber
1 serving(s) (261cal, 27p, 28c, 1f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 serving(s) (159cal, 2p, 7c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
1 serving(s) (98cal, 4p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (61 items)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
1/4 oz (6g)
Cajun seasoning
2 tsp (5g)
Paprika
4 dash (1g)
Onion powder
4 dash (1g)
Garlic powder
4 dash (2g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Tilapia, raw
16 1/2 oz (466g)
Cod, raw
1 4oz fillet(s) (113g)
Vegetables and Vegetable Products
Frozen broccoli
3/4 lbs (324g)
Kale leaves
2 cup, chopped (80g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Cabbage
3/8 head, medium (about 5-3/4" dia) (366g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (326g)
Carrots
4 1/3 medium (264g)
Romaine lettuce
1 2/3 head (1036g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Fresh parsley
4 tbsp chopped (15g)
Garlic
2 clove(s) (6g)
Fresh spinach
2 cup(s) (60g)
Bell pepper
3/4 small (56g)
Frozen mixed veggies
1/3 package (10 oz ea) (96g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Fats and Oils
Olive oil
2 1/2 oz (83mL)
Salad dressing
6 1/3 oz (184mL)
Oil
2 1/3 oz (71mL)
Ranch dressing
6 tbsp (90mL)
Beverages
Water
28 cup(s) (6706mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Fruits and Fruit Juices
Peach
5 medium (2-2/3" dia) (750g)
Avocados
3/8 avocado(s) (75g)
Limes
1/4 fruit (2" dia) (17g)
Lemon juice
1 tbsp (15mL)
Orange
2 orange (308g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 container (315g)
Butter
1/2 tbsp (7g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Cheese
1 tbsp, shredded (7g)
Baked Products
Frozen waffles
6 waffles (210g)
Bagel
1 small bagel (3" dia) (69g)
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Soups, Sauces, and Gravies
Salsa
1 tbsp (16g)
Barbecue sauce
3 tbsp (51g)
Legumes and Legume Products
Black beans
1/8 can(s) (55g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Tempeh
18 oz (510g)
Other
Mixed greens
6 3/4 cup (203g)
Cottage cheese & fruit cup
4 container (680g)
Italian seasoning
4 dash (2g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Coleslaw mix
1 1/2 cup (135g)
Teriyaki sauce
1 3/4 tbsp (26mL)
Nut and Seed Products
Almonds
5 oz (141g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Cereal Grains and Pasta
All-purpose flour
1/8 cup(s) (16g)
Seitan
4 oz (113g)
Long-grain white rice
2 3/4 tbsp (31g)
Sweets
Cocoa powder
1 tbsp (5g)
dinner prep - 1 days
1. Shrimp-broccoli-rice bowl
590 cals, 58p, 61c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
1/2 lbs (227g)
1/2 package (142g)
1/2 pouch (~5.6 oz) (79g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Waffles & Greek yogurt
235 cals, 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.
snack prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Black bean quesadillas
215 cals, 8p, 18c, 9f (per meal)
1 tbsp, shredded (7g)
1/8 avocado(s) (25g)
1/2 tortilla (approx 7-8" dia) (25g)
1 tbsp (16g)
1/8 can(s) (55g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
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. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/4 lbs (126g)
3 tbsp, slivered (20g)
1/8 cup(s) (16g)
3/4 dash (0g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. 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. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Fish taco
390 cals, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1 4oz fillet(s) (113g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 3 days
2. Carrot sticks
25 cals, 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 - 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. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Double chocolate protein shake
205 cals, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (359mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
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
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Tilapia with almond gremolata
465 cals, 36p, 3c, 33f (per meal)
4 tbsp chopped (15g)
4 dash (1g)
4 dash (1g)
4 dash (2g)
2 clove(s) (6g)
4 tbsp (60mL)
1 tbsp (15mL)
2 tbsp, slivered (14g)
3/4 lbs (340g)
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 2 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (60mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
snack prep - 2 days
1. Cucumbers and ranch
160 cals, 2p, 7c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
495 cals, 38p, 39c, 13f (per meal)
6 leaf inner (36g)
6 oz (170g)
3 tbsp (51g)
1 1/2 cup (135g)
1/4 tbsp (4mL)
3/4 small (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
450 cals, 37p, 52c, 8f (per meal)
4 oz (113g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
1/3 package (10 oz ea) (96g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.