2100 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2100 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.
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This pre-made PDF plan (2125cals, 195g protein, 137g net carbs, 72g fat 35g fiber per day) cannot be customized.
Day 1
2150cals, 193g protein, 153g net carbs, 66g fat 42g fiber per day
1 1/2 serving(s) (646cal, 29p, 93c, 11f)
8 oz (340cal, 45p, 1c, 17f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2050cals, 195g protein, 117g net carbs, 75g fat 33g fiber per day
8 oz (340cal, 45p, 1c, 17f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2150cals, 211g protein, 120g net carbs, 77g fat 32g fiber per day
1 sandwich(es) (370cal, 27p, 33c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 cucumber (30cal, 2p, 5c, 0f)
10 2/3 oz (396cal, 54p, 0c, 20f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2150cals, 201g protein, 125g net carbs, 81g fat 30g fiber per day
4 pancake(s) (281cal, 9p, 38c, 9f)
1 sandwich(es) (370cal, 27p, 33c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 cucumber (30cal, 2p, 5c, 0f)
10 2/3 oz (396cal, 54p, 0c, 20f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2125cals, 184g protein, 151g net carbs, 68g fat 41g fiber per day
4 pancake(s) (281cal, 9p, 38c, 9f)
6 oz (424cal, 41p, 16c, 20f)
2 cup(s) (140cal, 5p, 4c, 9f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2150cals, 197g protein, 159g net carbs, 61g fat 42g fiber per day
1 packet(s) (276cal, 10p, 38c, 8f)
1/2 cucumber (30cal, 2p, 5c, 0f)
6 oz (424cal, 41p, 16c, 20f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2075cals, 188g protein, 133g net carbs, 78g fat 25g fiber per day
1 packet(s) (276cal, 10p, 38c, 8f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1/2 sandwich(es) (253cal, 14p, 24c, 8f)
2 container (261cal, 28p, 26c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (53 items)
Fruits and Fruit Juices
Grapes
7 1/2 cup (690g)
Lemon juice
1 1/2 tbsp (23mL)
Dairy and Egg Products
String cheese
3 stick (84g)
Butter
1 tbsp (14g)
Eggs
9 1/2 medium (412g)
Whole milk
3 cup(s) (720mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nonfat greek yogurt, plain
1 tbsp (18g)
Baked Products
Frozen waffles
3 waffles (105g)
Bread
5 slice(s) (160g)
Sweets
Syrup
2 1/4 tbsp (34mL)
Maple syrup
3 tbsp (45mL)
Legumes and Legume Products
Chickpeas, canned
3/4 can (336g)
Hummus
6 tbsp (90g)
Lentils, raw
1 cup (192g)
Soy sauce
1/2 tbsp (8mL)
Peanut butter
1 1/2 tbsp (24g)
Firm tofu
2/3 lbs (298g)
Vegetables and Vegetable Products
Cucumber
3 1/2 cucumber (8-1/4") (1030g)
Tomatoes
1 medium whole (2-3/5" dia) (131g)
Fresh parsley
2 sprigs (2g)
Garlic
6 clove(s) (18g)
Collard greens
1 1/2 lbs (680g)
Ketchup
2 1/4 tbsp (38g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Frozen broccoli
5 1/2 cup (501g)
Other
Tzatziki
3/8 cup(s) (84g)
Vegan chik'n nuggets
9 nuggets (194g)
Plant-based deli slices
12 slices (125g)
Popcorn, microwave, salted
8 cup popped (88g)
Lentil pasta
1/3 lbs (151g)
Sriracha chili sauce
1 tbsp (17g)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
1 tbsp (2g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
All-purpose flour
1/3 cup(s) (42g)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
1/4 lbs (112mL)
Spices and Herbs
Ground cumin
4 dash (1g)
Salt
1/3 oz (9g)
Black pepper
1 1/2 g (1g)
Ground ginger
1 dash (0g)
Cinnamon
1/4 tbsp (2g)
Dijon mustard
1/4 tbsp (4g)
Beverages
Water
28 3/4 cup(s) (6814mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Finfish and Shellfish Products
Tilapia, raw
1 3/4 lbs (784g)
Cod, raw
1 1/3 lbs (604g)
Nut and Seed Products
Almonds
5 2/3 oz (161g)
Mixed nuts
4 tbsp (34g)
Sunflower kernels
1 tbsp (9g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
snack prep - 3 days
breakfast prep - 3 days
1. Store-bought waffles
173cal, 2p, 24c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the waffles according to the instructions on the package.
2
Spread butter on each waffle and top with syrup.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Tzatziki chickpea tabbouleh salad
646cal, 29p, 93c, 11f (per meal)
1/2 can (224g)
1/4 cucumber (8-1/4") (75g)
1/2 roma tomato (40g)
2 sprigs (2g)
3/8 cup(s) (84g)
1/2 box (5.8 oz) (82g)
1/4 tsp (1mL)
4 dash (1g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package.
3
Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Broiled tilapia
340cal, 45p, 1c, 17f (per meal)
4 dash (3g)
2 tbsp (30mL)
1 lbs (448g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
4 1/2 clove(s) (14g)
3 dash (2g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Chik'n nuggets
496cal, 28p, 46c, 20f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Hummus & veggie deli sandwich
370cal, 27p, 33c, 11f (per meal)
4 tbsp slices (26g)
3 tbsp (45g)
6 slices (62g)
2 slice(s) (64g)
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Simple roasted cod
396cal, 54p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.25x. 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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Popcorn
161cal, 2p, 13c, 10f (per meal)
8 cup popped (88g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Sweet potato breakfast pancakes
281cal, 9p, 38c, 9f (per meal)
3 tbsp (45mL)
1 dash (0g)
1 dash (0g)
1/4 tbsp (2g)
1/2 tbsp (8mL)
2 extra large (112g)
1 sweetpotato, 5" long (210g)
1
Cook the sweet potato in a microwave for 8-10 minutes until soft. Once cool enough to touch, remove sweet potato flesh and place the flesh in a bowl. Discard skins.
2
Add the eggs and seasonings to the bowl. Mix until combined.
3
Heat oil in a pan over medium-low heat.
4
Once hot, add about 3 tbsp of the mixture to the pan. Cook for 3-5 minutes on each side, or until cooked through and golden.
5
Continue cooking pancakes until batter is gone.
6
Serve with maple syrup.
7
To store: wrap any remaining pancakes in plastic and store in the fridge for about 2-3 days. Reheat by stove or microwave.
lunch prep - 2 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1 tbsp (15mL)
2 dash (1g)
1/3 cup(s) (42g)
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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Lentil pasta
337cal, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Instant oatmeal with milk
276cal, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
snack prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Spicy sriracha peanut tofu
512cal, 30p, 16c, 36f (per meal)
3/4 tbsp (11mL)
1/4 cup(s) (59mL)
1/2 tbsp (8mL)
1 1/2 tbsp (24g)
1 tbsp (17g)
1 1/2 clove (5g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Sunflower chickpea sandwich
253cal, 14p, 24c, 8f (per meal)
1 tbsp (2g)
1 slice(s) (32g)
1 tbsp (9g)
1/4 tbsp (4g)
1 tbsp (18g)
1/4 tbsp (4mL)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a bowl, mash the chickpeas with a fork, leaving a few whole beans for texture.
2
Stir in Greek yogurt, lemon juice, dijon mustard, sunflower seeds, and season with salt and pepper to taste.
3
Toast the bread if desired. Spread the chickpea mixture on the bottom slice of bread, top with greens, and add the top slice. Serve.
4
Meal Prep Note: Store chickpea mixture in an airtight container in the fridge for up to 3 days. Store greens and bread separately. For the best texture, assemble the sandwich just before eating.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.