2400 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2400 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 (2425cal, 223g protein, 176g net carbs, 74g fat, 42g fiber per day) cannot be customized.
Day 1
2450cal, 211g protein, 199g net carbs, 67g fat, 52g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 square(s) (120cal, 2p, 7c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2450cal, 237g protein, 157g net carbs, 80g fat, 36g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 square(s) (120cal, 2p, 7c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2450cal, 224g protein, 205g net carbs, 64g fat, 36g fiber
1/2 serving(s) (190cal, 6p, 25c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3 banana(s) (350cal, 4p, 72c, 1f)
2 square(s) (120cal, 2p, 7c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2475cal, 215g protein, 178g net carbs, 77g fat, 51g fiber
1/2 serving(s) (190cal, 6p, 25c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1 serving(s) (341cal, 20p, 10c, 24f)
2 serving(s) (342cal, 18p, 25c, 14f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2425cal, 223g protein, 139g net carbs, 87g fat, 48g fiber
1/2 serving(s) (190cal, 6p, 25c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
4 oz (149cal, 23p, 0c, 6f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2400cal, 230g protein, 174g net carbs, 76g fat, 28g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 clementine(s) (78cal, 1p, 15c, 0f)
4 oz (149cal, 23p, 0c, 6f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 serving(s) (559cal, 57p, 49c, 11f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2375cal, 219g protein, 182g net carbs, 66g fat, 41g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 serving(s) (559cal, 57p, 49c, 11f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (54 items)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1090g)
Garlic
5 1/2 clove(s) (17g)
Onion
1 1/2 medium (2-1/2" dia) (170g)
Raw celery
3/4 stalk, medium (7-1/2" - 8" long) (30g)
Carrots
1 1/2 large (108g)
Fresh parsley
5 tbsp chopped (19g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Baby carrots
56 medium (560g)
Kale leaves
5 1/2 cup, chopped (220g)
Frozen sugar snap peas
1 package (10 oz) (284g)
Dairy and Egg Products
Fresh mozzarella cheese
1 oz (28g)
Whole milk
1/2 gallon (1680mL)
String cheese
2 stick (56g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Eggs
4 large (200g)
Butter
1 tbsp (14g)
Fats and Oils
Balsamic vinaigrette
1 1/3 oz (38mL)
Oil
2 oz (59mL)
Salad dressing
1 1/2 cup (383mL)
Olive oil
5 tsp (25mL)
Spices and Herbs
Fresh basil
1/2 tbsp, chopped (1g)
Black pepper
1/4 tbsp, ground (2g)
Salt
1/6 oz (6g)
Soups, Sauces, and Gravies
Vegetable broth
3 1/2 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Pasta sauce
1/6 jar (24 oz) (112g)
Hot sauce
1/2 tbsp (8mL)
Legumes and Legume Products
White beans, canned
3/4 can(s) (329g)
Chickpeas, canned
2 can (896g)
Peanut butter
2 1/2 tbsp (40g)
Soy sauce
1 tsp (5mL)
Firm tofu
1/2 lbs (198g)
Hummus
14 tbsp (210g)
Tempeh
6 oz (170g)
Beverages
Water
31 2/3 cup(s) (7506mL)
Protein powder
33 1/2 scoop (1/3 cup ea) (1039g)
Fruits and Fruit Juices
Grapes
2 cup (184g)
Banana
6 1/2 medium (7" to 7-7/8" long) (767g)
Fruit juice
24 fl oz (720mL)
Clementines
4 fruit (296g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Other
Sriracha chili sauce
1 oz (24g)
Mixed greens
24 1/2 cup (735g)
Vegan sausage
4 sausage (400g)
Cottage cheese & fruit cup
3 container (510g)
Lentil pasta
2 2/3 oz (76g)
Coleslaw mix
3 cup (270g)
Flavored quinoa mix
1 package (4.9 oz) (139g)
Cereal Grains and Pasta
Long-grain white rice
10 tbsp (116g)
Baked Products
Bread
6 slice (192g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (46g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (224g)
Shrimp, raw
1 lbs (454g)
dinner prep - 1 days
1. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
snack prep - 3 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
565 cals, 23p, 77c, 12f (per meal)
1 1/4 small (88g)
2 1/2 tsp (13g)
5 tbsp (88g)
1 1/4 can (560g)
10 tbsp (116g)
5 tbsp chopped (19g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner 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. 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.
breakfast prep - 3 days
1. Peanut butter & banana breakfast sandwich
190 cals, 6p, 25c, 5f (per meal)
1 slice (32g)
1/2 tbsp (8g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired and spread with peanut butter.
2
Add as many slices of banana as you can and top with other half of bread. Any left over banana can be eaten on the side.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
340 cals, 20p, 10c, 24f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 2 days
1. Carrots and hummus
285 cals, 10p, 24c, 11f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
dinner prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Pan fried tilapia
150 cals, 23p, 0c, 6f (per meal)
1/2 lbs (224g)
2 tsp (10mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
3. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
10 1/2 cup (315g)
1 3/4 cup cherry tomatoes (261g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
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.
snack prep - 2 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
dinner prep - 2 days
1. Shrimp-snap peas-quinoa bowl
560 cals, 57p, 49c, 11f (per meal)
4 dash, ground (1g)
4 dash (3g)
1 lbs (454g)
1 tbsp (15mL)
1 package (4.9 oz) (139g)
1 package (10 oz) (284g)
1
Prepare the quinoa mix and snap peas according the the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together (or keep it separate) and serve.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. 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.
