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 (2300cal, 221g protein, 112g net carbs, 93g fat, 35g fiber per day) cannot be customized.
Day 1
2250cal, 238g protein, 99g net carbs, 88g fat, 30g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 cup(s) (149cal, 8p, 12c, 8f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2250cal, 238g protein, 99g net carbs, 88g fat, 30g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 cup(s) (149cal, 8p, 12c, 8f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2300cal, 222g protein, 79g net carbs, 108g fat, 32g fiber
1 serving(s) (170cal, 7p, 10c, 8f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (190cal, 3p, 14c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2300cal, 219g protein, 111g net carbs, 95g fat, 29g fiber
2 cup (54cal, 4p, 6c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2275cal, 205g protein, 119g net carbs, 95g fat, 33g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
2 cup (54cal, 4p, 6c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2375cal, 214g protein, 137g net carbs, 87g fat, 46g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 serving(s) (537cal, 35p, 64c, 6f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2375cal, 214g protein, 137g net carbs, 87g fat, 46g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 serving(s) (537cal, 35p, 64c, 6f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (56 items)
Vegetables and Vegetable Products
Onion
2 1/3 medium (2-1/2" dia) (255g)
Tomatoes
12 1/2 medium whole (2-3/5" dia) (1542g)
Bell pepper
3 3/4 large (610g)
Frozen mixed veggies
4 cup (540g)
Fresh spinach
3/4 10oz package (223g)
Canned crushed tomatoes
3/4 cup (182g)
Ketchup
3 1/3 tbsp (57g)
Sugar snap peas
4 cup, whole (252g)
Garlic
3/4 clove (2g)
Fresh cilantro
4 tsp, chopped (4g)
Green pepper
1/3 cup, chopped (50g)
Red bell pepper
1/3 cup, chopped (50g)
Mushrooms
2/3 cup, chopped (47g)
Fresh green beans
1/3 cup 1/2" pieces (33g)
Raw celery
1/3 cup chopped (34g)
Other
Vegan sausage
7 sausage (700g)
Frozen cauliflower
2 1/4 cup (255g)
Meatless chik'n tenders
13 1/3 pieces (340g)
Mixed greens
10 cup (300g)
Cottage cheese & fruit cup
4 container (680g)
Fats and Oils
Oil
1 1/3 oz (41mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Salad dressing
1/2 cup (113mL)
Olive oil
3/4 tbsp (11mL)
Balsamic vinaigrette
4 tsp (19mL)
Dairy and Egg Products
Whole milk
5 cup (1200mL)
Eggs
26 1/2 medium (1164g)
Romano cheese
1/4 tbsp (2g)
Butter
3/4 tbsp (11g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Beverages
Water
32 cup(s) (7629mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Legumes and Legume Products
Hummus
1 cup (244g)
Extra firm tofu
1/2 cup (126g)
Dry kidney beans
1/3 cup (61g)
Dry white beans
1/3 cup (67g)
Lentils, raw
1/3 cup (64g)
Fruits and Fruit Juices
Peach
2 medium (2-2/3" dia) (300g)
Dried cranberries
4 tsp (13g)
Avocados
3 2/3 avocado(s) (737g)
Lime juice
5 tsp (24mL)
Apples
2 medium (3" dia) (364g)
Nut and Seed Products
Walnuts
1 1/4 oz (35g)
Mixed nuts
4 tbsp (34g)
Finfish and Shellfish Products
Canned tuna
3 1/2 can (602g)
Salmon
6 oz (170g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
2 1/4 g (2g)
Ground cumin
1/4 tbsp (2g)
Dried dill weed
1/4 tbsp (1g)
Fresh basil
5 g (5g)
Garlic powder
1/4 tbsp (2g)
Chili powder
2 tbsp (16g)
Onion powder
1/3 tsp (1g)
Baked Products
Bagel
1 1/2 small bagel (3" dia) (104g)
Bread
2 slice (64g)
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 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)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 2 days
1. Vegan sausage
535 cals, 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. Mixed vegetables
195 cals, 9p, 26c, 2f (per meal)
4 cup (540g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cranberry spinach salad
190 cals, 3p, 14c, 12f (per meal)
4 tsp (13g)
4 tsp, chopped (10g)
1/4 6oz package (43g)
4 tsp (20mL)
1/4 tbsp (2g)
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. Salmon & veggie one pot
560 cals, 40p, 17c, 34f (per meal)
1/4 tbsp (2g)
1/6 cup(s) (44mL)
3/4 tbsp (11mL)
1/4 tbsp (1g)
3/4 cup (182g)
3/4 small (53g)
3/4 medium (89g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
380 cals, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
4 cup, whole (252g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
3/4 clove (2g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
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.
3. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. 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. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
dinner prep - 2 days
1. Vegan chunky chili
535 cals, 35p, 64c, 6f (per meal)
1/2 cup (126g)
2 tbsp (16g)
1 1/3 dash (1g)
4 cup, chopped (720g)
4 cup(s) (948mL)
1/3 cup, chopped (50g)
1/3 cup, chopped (50g)
1/3 medium (2-1/2" dia) (37g)
4 dash (3g)
4 dash, ground (1g)
1/3 cup (61g)
1/3 cup (67g)
1/3 cup (64g)
2/3 cup, chopped (47g)
1/3 cup 1/2" pieces (33g)
1/3 cup chopped (34g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.