2200 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 205g protein, 132g net carbs, 77g fat, 34g fiber per day) cannot be customized.
Day 1
2175cal, 206g protein, 104g net carbs, 91g fat, 27g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
2 tomato(es) (119cal, 2p, 5c, 9f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2250cal, 201g protein, 115g net carbs, 95g fat, 35g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (487cal, 17p, 28c, 29f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2075cal, 190g protein, 151g net carbs, 67g fat, 27g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (487cal, 17p, 28c, 29f)
1 container(s) (155cal, 12p, 16c, 4f)
5 oz (305cal, 38p, 17c, 10f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2100cal, 224g protein, 128g net carbs, 66g fat, 25g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 serving(s) (234cal, 12p, 25c, 5f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
5 oz (305cal, 38p, 17c, 10f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2200cal, 216g protein, 128g net carbs, 74g fat, 40g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2225cal, 201g protein, 138g net carbs, 74g fat, 48g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2200cal, 196g protein, 161g net carbs, 69g fat, 35g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
2 burger (550cal, 22p, 82c, 10f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (50 items)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Strawberries
1 pint (384g)
Avocados
2 avocado(s) (368g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/4 lbs (96g)
Almonds
1/3 lbs (132g)
Almond butter
1 1/2 tbsp (24g)
Dairy and Egg Products
Parmesan cheese
5 tbsp (25g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Eggs
22 1/2 medium (996g)
Butter
1/3 stick (35g)
Goat cheese
2 oz (57g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Spices and Herbs
Dijon mustard
5 tsp (25g)
Salt
5 1/2 g (5g)
Black pepper
1/4 tbsp, ground (2g)
Cinnamon
3 dash (1g)
Balsamic vinegar
1/2 tbsp (8mL)
Vegetables and Vegetable Products
Broccoli
2 1/2 cup chopped (228g)
Romaine lettuce
10 cup shredded (470g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (563g)
Onion
3/4 medium (2-1/2" dia) (85g)
Garlic
1 2/3 clove(s) (5g)
Green pepper
4 tsp, chopped (12g)
Fresh parsley
1 1/2 sprigs (2g)
Bell pepper
3/4 large (123g)
Ketchup
2 tbsp (34g)
Beverages
Water
2 gallon (8026mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Fats and Oils
Oil
2 oz (57mL)
Olive oil
2/3 oz (26mL)
Baked Products
Bread
3/4 lbs (352g)
Bagel
1 small bagel (3" dia) (69g)
Hamburger buns
2 bun(s) (102g)
Cereal Grains and Pasta
Brown rice
3/4 cup (135g)
All-purpose flour
1/8 cup(s) (16g)
Seitan
15 1/3 oz (435g)
Finfish and Shellfish Products
Tilapia, raw
1/4 lbs (126g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Hot sauce
1 tsp (5mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Tempeh
1/2 lbs (227g)
Lentils, raw
1 cup (192g)
Other
Mixed greens
1/2 package (5.5 oz) (72g)
Plant-based deli slices
5 slices (52g)
Vegan sausage
2 sausage (200g)
Veggie burger patty
2 patty (142g)
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
650 cals, 52p, 16c, 38f (per meal)
2 1/2 tbsp (38mL)
5 tbsp (37g)
5 tbsp (25g)
5 tsp (25g)
5 tbsp (88g)
2 1/2 cup chopped (228g)
10 large (500g)
10 cup shredded (470g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 3 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
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.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch 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. Roasted tomatoes
120 cals, 2p, 5c, 9f (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.
3. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
485 cals, 17p, 28c, 29f (per meal)
2 slice (64g)
4 medium (1-1/4" dia) (48g)
1/2 avocado(s) (101g)
1 oz (28g)
1 tsp (5g)
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 2 days
1. Cottage cheese with almonds and cinnamon
230 cals, 25p, 6c, 11f (per meal)
1 1/2 cup (339g)
1 1/2 tbsp (24g)
9 almond (11g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
lunch prep - 1 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
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
345 cals, 24p, 51c, 1f (per meal)
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 - 2 days
1. Vegan deli smashed avocado sandwich
195 cals, 11p, 15c, 8f (per meal)
4 tbsp (7g)
1/2 tsp (3mL)
1/6 avocado(s) (33g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
3. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 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. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
lunch prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
3/4 large (123g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
dinner prep - 1 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Brown rice
55 cals, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash (0g)
1/6 cup(s) (39mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.