2300 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2300 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 (2300cals, 214g protein, 134g net carbs, 82g fat 44g fiber per day) cannot be customized.
Day 1
2275cals, 218g protein, 121g net carbs, 80g fat 50g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 serving(s) (404cal, 15p, 27c, 21f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 container(s) (206cal, 17p, 18c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2350cals, 232g protein, 127g net carbs, 81g fat 44g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 container(s) (206cal, 17p, 18c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2325cals, 210g protein, 95g net carbs, 106g fat 38g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (265cal, 24p, 4c, 17f)
2 serving(s) (375cal, 13p, 11c, 28f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2300cals, 206g protein, 163g net carbs, 71g fat 48g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (323cal, 13p, 40c, 8f)
2 serving(s) (347cal, 24p, 51c, 1f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (265cal, 24p, 4c, 17f)
2 serving(s) (375cal, 13p, 11c, 28f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2375cals, 208g protein, 197g net carbs, 65g fat 42g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (323cal, 13p, 40c, 8f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 ball(s) (270cal, 13p, 4c, 21f)
12 nuggets (662cal, 37p, 62c, 27f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2250cals, 213g protein, 116g net carbs, 85g fat 43g fiber per day
1 serving(s) (266cal, 15p, 3c, 19f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 ball(s) (270cal, 13p, 4c, 21f)
8 oz (249cal, 41p, 3c, 8f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2250cals, 213g protein, 116g net carbs, 85g fat 43g fiber per day
1 serving(s) (266cal, 15p, 3c, 19f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 ball(s) (270cal, 13p, 4c, 21f)
8 oz (249cal, 41p, 3c, 8f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (53 items)
Other
Cacao nibs
2 tsp (7g)
Tzatziki
1/8 cup(s) (28g)
Cottage cheese & fruit cup
4 container (680g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Mixed greens
4 1/3 cup (130g)
Almond flour
3 tbsp (21g)
Vegan chik'n nuggets
12 nuggets (258g)
Fruits and Fruit Juices
Raspberries
15 oz (430g)
Lemon juice
1 1/2 tbsp (23mL)
Canned black olives
1 1/2 tbsp (13g)
Avocados
1 2/3 avocado(s) (335g)
Lime juice
2 tbsp (30mL)
Beverages
Protein powder
2 lbs (897g)
Water
34 2/3 cup(s) (8217mL)
Dairy and Egg Products
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Eggs
15 large (750g)
Butter
1 tbsp (14g)
String cheese
2 stick (56g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Fats and Oils
Oil
2 2/3 oz (81mL)
Olive oil
1 1/2 tbsp (23mL)
Salad dressing
1 1/2 tbsp (23mL)
Spices and Herbs
Salt
1/4 oz (6g)
Garlic powder
2 tsp (7g)
Ground ginger
4 dash (1g)
Black pepper
4 dash, ground (1g)
Cajun seasoning
1 3/4 tbsp (12g)
Vegetables and Vegetable Products
Kale leaves
3 3/4 cup, chopped (150g)
Romaine lettuce
1 head (571g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (422g)
Garlic
3 clove(s) (9g)
Frozen corn kernels
1 cup (136g)
Shallots
1 clove(s) (57g)
Bell pepper
1 3/4 large (283g)
Ketchup
3 tbsp (51g)
Carrots
1/2 medium (31g)
Mushrooms
2 cup, chopped (140g)
Onion
2 tbsp minced (30g)
Legumes and Legume Products
Chickpeas, canned
2 1/2 can (1120g)
Lentils, raw
1 2/3 cup (320g)
Tempeh
1 1/4 lbs (567g)
White beans, canned
1 cup (262g)
Soy sauce
2 tbsp (30mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pistachios, shelled
1 cup (123g)
Almond butter
6 tbsp (94g)
Soups, Sauces, and Gravies
Vegetable broth
6 cup(s) (mL)
Sweets
Jelly
1 tsp (7g)
Baked Products
Bread
1/3 lbs (160g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Cod, raw
1 lbs (453g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
snack prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
breakfast prep - 3 days
1. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Greek wedge salad
404cal, 15p, 27c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
1 1/2 tbsp (13g)
1/8 cup(s) (28g)
1 1/2 cup chopped (71g)
1/2 can (224g)
6 tbsp cherry tomatoes (56g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, combine the diced olives, halved cherry tomatoes, chickpeas, olive oil, lemon juice, and some salt and pepper. Toss to coat evenly.
2
Spoon the chickpea mixture over the romaine lettuce, then drizzle with tzatziki. Serve.
3
Meal Prep Note: The chickpea mixture can be made ahead and stored in an airtight container in the fridge for up to 3 days. When ready to serve, simply assemble with the romaine and tzatziki.
2. Raspberries
90cal, 2p, 8c, 1f (per meal)
1 1/4 cup (154g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Basic tempeh
443cal, 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. Lentils
231cal, 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.
lunch prep - 2 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
1 1/2 can (672g)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Cottage cheese & fruit cup
131cal, 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.
snack prep - 2 days
1. Toast with butter and jelly
67cal, 2p, 8c, 2f (per meal)
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.
dinner prep - 2 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
breakfast prep - 2 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
1/2 can (224g)
8 slice(s), thin/small (120g)
2 tbsp (35g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
2. Cottage cheese & fruit cup
131cal, 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. White bean succotash
323cal, 13p, 40c, 8f (per meal)
1 cup (136g)
1 tbsp (15mL)
1 tbsp (15mL)
1 clove(s) (57g)
1 medium (119g)
1 cup (262g)
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
2. Lentils
347cal, 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.
snack prep - 3 days
1. Almond protein balls
270cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 1 days
1. Chik'n nuggets
662cal, 37p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
4 large (200g)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Tempeh & mushroom stir fry
443cal, 33p, 49c, 8f (per meal)
1 large (164g)
4 dash (1g)
2 cup, chopped (140g)
1/2 lbs (227g)
1 tsp (3g)
2 tbsp (30mL)
1/2 cup (95g)
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Cajun cod
249cal, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.