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
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 (2200cals, 207g protein, 129g net carbs, 82g fat 30g fiber per day) cannot be customized.
Day 1
2225cals, 222g protein, 108g net carbs, 86g fat 32g fiber per day
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 bar (245cal, 20p, 26c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
8 oz (393cal, 49p, 3c, 21f)
1/2 serving(s) (89cal, 3p, 9c, 4f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2225cals, 222g protein, 108g net carbs, 86g fat 32g fiber per day
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 bar (245cal, 20p, 26c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
8 oz (393cal, 49p, 3c, 21f)
1/2 serving(s) (89cal, 3p, 9c, 4f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2150cals, 202g protein, 148g net carbs, 69g fat 33g fiber per day
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (108cal, 5p, 10c, 4f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2250cals, 202g protein, 131g net carbs, 88g fat 29g fiber per day
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 serving(s) (190cal, 3p, 14c, 12f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (108cal, 5p, 10c, 4f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2150cals, 198g protein, 126g net carbs, 80g fat 36g fiber per day
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 serving(s) (444cal, 18p, 39c, 17f)
1/4 cup (136cal, 0p, 31c, 0f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2225cals, 202g protein, 142g net carbs, 83g fat 25g fiber per day
1/2 bagel(s) (133cal, 4p, 18c, 4f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 oz (402cal, 35p, 1c, 28f)
2 serving(s) (215cal, 9p, 21c, 7f)
2/3 serving(s) (488cal, 18p, 59c, 18f)
2 cup(s) (110cal, 2p, 9c, 7f)
1/2 serving(s) (55cal, 2p, 5c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2225cals, 202g protein, 142g net carbs, 83g fat 25g fiber per day
1/2 bagel(s) (133cal, 4p, 18c, 4f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 oz (402cal, 35p, 1c, 28f)
2 serving(s) (215cal, 9p, 21c, 7f)
2/3 serving(s) (488cal, 18p, 59c, 18f)
2 cup(s) (110cal, 2p, 9c, 7f)
1/2 serving(s) (55cal, 2p, 5c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (48 items)
Beverages
Protein powder
29 scoop (1/3 cup ea) (899g)
Water
28 1/4 cup(s) (6688mL)
Dairy and Egg Products
Whole milk
1 cup(s) (240mL)
Eggs
12 large (600g)
Butter
3/8 stick (47g)
Parmesan cheese
9 1/4 tbsp (58g)
String cheese
6 stick (168g)
Romano cheese
1/4 tbsp (2g)
Cream cheese
1 1/2 tbsp (22g)
Fats and Oils
Oil
1 oz (32mL)
Mayonnaise
1 1/2 tbsp (23mL)
Olive oil
1/4 cup (56mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Salad dressing
4 tbsp (60mL)
Fruits and Fruit Juices
Raspberries
3 1/2 cup (431g)
Orange
6 orange (924g)
Lemon juice
2 tbsp (30mL)
Fruit juice
18 fl oz (540mL)
Nectarine
3 medium (2-1/2" dia) (426g)
Dried cranberries
1/3 cup (53g)
Lemon
1/2 large (42g)
Other
Protein bar (20g protein)
2 bar (100g)
Lentil pasta
2 oz (57g)
Vegan sausage
4 sausage (400g)
Protein greek yogurt, flavored
2 container (300g)
Nut and Seed Products
Walnuts
3 1/4 oz (93g)
Mixed nuts
1 cup (134g)
Spices and Herbs
Salt
2 tsp (12g)
Black pepper
2 1/2 tsp, ground (6g)
Dried dill weed
2 dash (0g)
Thyme, dried
4 dash, leaves (1g)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Salmon
3/4 lbs (340g)
Vegetables and Vegetable Products
Frozen corn kernels
6 tbsp (51g)
Lima beans, frozen
2 package (10 oz) (557g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Fresh spinach
1 1/2 10oz package (412g)
Garlic
3 clove(s) (9g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Onion
1/4 small (18g)
Kale leaves
4 cup, chopped (160g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (252g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
Legumes and Legume Products
Chickpeas, canned
1/4 can (112g)
Kidney beans
1/2 can (224g)
Cereal Grains and Pasta
Seitan
1/2 lbs (198g)
Uncooked dry pasta
1/3 lbs (152g)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
snack 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. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
breakfast prep - 2 days
1. Basic scrambled eggs
238cal, 19p, 1c, 18f (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. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Broiled tilapia parmesan
393cal, 49p, 3c, 21f (per meal)
1 tbsp (14g)
4 dash (3g)
4 dash, ground (1g)
1 lbs (448g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
4 tbsp (25g)
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
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
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 for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Sauteed corn & lima beans
89cal, 3p, 9c, 4f (per meal)
1/2 tbsp (8mL)
6 tbsp (51g)
6 tbsp (60g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 1 days
1. Lentil pasta
253cal, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
breakfast prep - 3 days
1. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 3 days
dinner prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1/2 tbsp (8mL)
1/2 package (10 oz) (142g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Cranberry spinach salad
190cal, 3p, 14c, 12f (per meal)
1/4 tbsp (2g)
4 tsp (20mL)
1/4 6oz package (43g)
4 tsp, chopped (10g)
4 tsp (13g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 1 days
1. Mixed bean salad
444cal, 18p, 39c, 17f (per meal)
3/4 clove(s) (2g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
2 dash (0g)
1 tbsp (15mL)
1/4 can (112g)
1/2 can (224g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
dinner prep - 1 days
1. Simple seitan
426cal, 53p, 24c, 13f (per meal)
2. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
3/4 clove (2g)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast 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.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
lunch prep - 2 days
1. Slow-baked salmon with lemon and thyme
402cal, 35p, 1c, 28f (per meal)
1/2 large (42g)
3/4 lbs (340g)
3/4 tbsp (11mL)
4 dash, leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Olive oil drizzled lima beans
215cal, 9p, 21c, 7f (per meal)
1 tbsp (15mL)
1 package (10 oz) (284g)
4 dash (3g)
2 dash, ground (1g)
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Spinach parmesan pasta
488cal, 18p, 59c, 18f (per meal)
1/4 cup(s) (53mL)
1/2 tbsp, ground (3g)
1/3 tsp (2g)
1/3 cup (33g)
2/3 10oz package (189g)
1 1/3 clove(s) (4g)
2 tbsp (28g)
1/3 lbs (152g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Buttered lima beans
55cal, 2p, 5c, 2f (per meal)
1/2 dash, ground (0g)
1 tsp (5g)
1/4 package (10 oz) (71g)
1 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
3. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 2 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.