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.
Option 1: Generate your own plan
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2125cal, 193g protein, 125g net carbs, 79g fat, 34g fiber per day) cannot be customized.
Day 1
2025cal, 191g protein, 43g net carbs, 110g fat, 25g fiber
3 eggs (297cal, 20p, 2c, 23f)
1/2 sandwich(es) (226cal, 7p, 17c, 12f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
6 crisps (261cal, 11p, 3c, 22f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2150cal, 190g protein, 116g net carbs, 87g fat, 33g fiber
3 eggs (297cal, 20p, 2c, 23f)
3 oz (201cal, 18p, 5c, 12f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 piece(s) (262cal, 9p, 43c, 5f)
6 crisps (261cal, 11p, 3c, 22f)
4 oz (295cal, 24p, 8c, 15f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2175cal, 194g protein, 151g net carbs, 70g fat, 40g fiber
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 wrap(s) (426cal, 27p, 43c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (295cal, 24p, 8c, 15f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2125cal, 185g protein, 141g net carbs, 78g fat, 30g fiber
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 wrap(s) (426cal, 27p, 43c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2075cal, 203g protein, 119g net carbs, 76g fat, 24g fiber
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
6 oz (365cal, 45p, 20c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2150cal, 194g protein, 151g net carbs, 66g fat, 43g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (416cal, 21p, 49c, 10f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 serving(s) (314cal, 26p, 12c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 carrots(s) (53cal, 1p, 5c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2150cal, 194g protein, 151g net carbs, 66g fat, 43g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (416cal, 21p, 49c, 10f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 serving(s) (314cal, 26p, 12c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 carrots(s) (53cal, 1p, 5c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (51 items)
Finfish and Shellfish Products
Salmon
2 fillet/s (6 oz each) (340g)
Soups, Sauces, and Gravies
Pesto sauce
5 tbsp (80g)
Vegetable broth
2 cup(s) (mL)
Frank's red hot sauce
4 tbsp (60mL)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 2/3 cup (384g)
Eggplant
1/4 small (115g)
Garlic
2 3/4 clove(s) (8g)
Tomatoes
8 medium whole (2-3/5" dia) (980g)
Carrots
3 3/4 medium (231g)
Romaine lettuce
1/2 hearts (250g)
Canned stewed tomatoes
1 can (~14.5 oz) (405g)
Tomato paste
1 tbsp (16g)
Onion
1 large (150g)
Beverages
Water
33 1/2 cup(s) (7940mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Dairy and Egg Products
Eggs
8 large (400g)
Cheese
1/4 lbs (98g)
Butter
1/2 tbsp (7g)
Lowfat greek yogurt
2 cup (525g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Other
Guacamole, store-bought
1/2 cup (124g)
Mixed greens
2 3/4 package (5.5 oz) (429g)
Plant-based deli slices
14 slices (146g)
Cottage cheese & fruit cup
2 container (340g)
Tzatziki
1/4 cup(s) (56g)
Fats and Oils
Olive oil
1/6 oz (6mL)
Oil
1/4 lbs (112mL)
Salad dressing
9 3/4 tbsp (146mL)
Balsamic vinaigrette
5 tsp (25mL)
Baked Products
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Naan bread
1 piece (90g)
Bread
6 1/4 oz (176g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Nut and Seed Products
Sunflower kernels
1/2 oz (14g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
2 3/4 cup (528g)
Hummus
1/2 cup (135g)
Firm tofu
1 lbs (454g)
Vegetarian burger crumbles
1/2 cup (50g)
Roasted peanuts
4 tbsp (37g)
Spices and Herbs
Salt
1/2 tsp (3g)
Dijon mustard
1/2 tbsp (8g)
Fresh basil
6 3/4 tbsp leaves, whole (10g)
Chili powder
1 tsp (3g)
Paprika
1 tsp (2g)
Apple cider vinegar
1 tbsp (15g)
Sweets
Honey
1/4 tbsp (5g)
Fruits and Fruit Juices
Blackberries
1 cup (135g)
Breakfast Cereals
Granola
1 cup (84g)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
dinner prep - 1 days
1. Baked pesto salmon
605 cals, 53p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Pesto scrambled eggs
295 cals, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
snack prep - 2 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
lunch prep - 1 days
1. Eggplant pesto sandwich
225 cals, 7p, 17c, 12f (per meal)
1/4 small (115g)
1/4 tbsp (4mL)
1/2 tbsp (8g)
1/2 clove (2g)
1/2 roll (3-1/2" dia) (29g)
1 1/2 slice(s), thin/small (23g)
1/2 slice (1 oz each) (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Honey dijon salmon
200 cals, 18p, 5c, 12f (per meal)
1/2 fillet/s (6 oz each) (85g)
1/2 tbsp (8g)
1/4 tbsp (5g)
1/4 clove (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
3. 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.
breakfast prep - 3 days
1. Blackberry & granola parfait
285 cals, 22p, 22c, 10f (per meal)
Recipe has been scaled from original by 3.75x. 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.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
snack prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 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.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (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.
lunch prep - 2 days
1. Hearty tomato soup
415 cals, 21p, 49c, 10f (per meal)
1 tsp (3g)
1 tsp (2g)
1 tbsp (15g)
2 clove(s) (6g)
2 cup(s) (mL)
1 can (~14.5 oz) (405g)
1 tbsp (16g)
1/2 cup (96g)
1/2 cup (50g)
1 large (150g)
1 large (72g)
1 tbsp (15mL)
1
Heat oil in a thick-walled pot over medium heat. Add in carrots and onion and saute for about 8 minutes until softened.
2
Stir in tomato paste. Then stir in garlic, crumbles, and lentils and cook mixture for about 3 minutes.
3
Stir in broth, tomatoes, spices, and a hefty pinch of salt. Bring to a simmer and cover, cooking for about 15 minutes or until lentils are soft. Turn off heat and stir in apple cider vinegar. Serve.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
315 cals, 26p, 12c, 15f (per meal)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Roasted carrots
55 cals, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.