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.
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2400cals, 228g protein, 137g net carbs, 88g fat 36g fiber per day) cannot be customized.
Day 1
2425cals, 219g protein, 160g net carbs, 84g fat 39g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (652cal, 27p, 77c, 20f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 container (139cal, 20p, 8c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2350cals, 228g protein, 197g net carbs, 56g fat 35g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (338cal, 28p, 39c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
6 oz (205cal, 34p, 1c, 7f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 serving(s) (261cal, 3p, 36c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2425cals, 216g protein, 171g net carbs, 81g fat 34g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 serving(s) (438cal, 11p, 24c, 29f)
2 container (261cal, 28p, 26c, 5f)
6 oz (205cal, 34p, 1c, 7f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 serving(s) (261cal, 3p, 36c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2450cals, 239g protein, 99g net carbs, 108g fat 30g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1 cup(s) (115cal, 2p, 25c, 1f)
6 oz (402cal, 35p, 9c, 24f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (668cal, 48p, 24c, 36f)
1/2 cucumber (30cal, 2p, 5c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2375cals, 248g protein, 84g net carbs, 100g fat 38g fiber per day
3 mini muffin(s) (168cal, 13p, 1c, 12f)
2 patties (166cal, 18p, 6c, 6f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
6 oz (443cal, 36p, 12c, 23f)
1 1/2 cup (60cal, 3p, 8c, 0f)
1 cup(s) (115cal, 2p, 25c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2400cals, 222g protein, 125g net carbs, 95g fat 40g fiber per day
3 mini muffin(s) (168cal, 13p, 1c, 12f)
2 patties (166cal, 18p, 6c, 6f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 serving(s) (183cal, 3p, 36c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2400cals, 222g protein, 125g net carbs, 95g fat 40g fiber per day
3 mini muffin(s) (168cal, 13p, 1c, 12f)
2 patties (166cal, 18p, 6c, 6f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 serving(s) (183cal, 3p, 36c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (64 items)
Snacks
Pretzels, hard, salted
4 oz (113g)
Nut and Seed Products
Almonds
1/3 lbs (152g)
Sunflower kernels
1 1/2 oz (43g)
Fruits and Fruit Juices
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Lemon juice
1 1/4 fl oz (37mL)
Fruit juice
34 2/3 fl oz (1040mL)
Avocados
1 1/4 avocado(s) (251g)
Nectarine
4 medium (2-1/2" dia) (568g)
Beverages
Protein powder
32 1/2 scoop (1/3 cup ea) (1008g)
Water
2 gallon (7757mL)
Other
Ice cubes
1 cup(s) (140g)
Tzatziki
1/2 cup(s) (112g)
Protein greek yogurt, flavored
1 container (150g)
Teriyaki sauce
4 tsp (19mL)
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
2 cup (60g)
Vegan breakfast sausage patties
6 patties (228g)
Dairy and Egg Products
Eggs
12 1/2 large (625g)
Goat cheese
1 1/2 oz (43g)
Butter
2 3/4 tbsp (39g)
Nonfat greek yogurt, plain
10 tbsp (175g)
Parmesan cheese
1/2 tbsp (2g)
Cheddar cheese
1/2 cup, shredded (62g)
Sliced cheese
4 slice (1 oz ea) (112g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Spices and Herbs
Oregano, dried
2 dash, leaves (0g)
Dried dill weed
1/2 tbsp (2g)
Black pepper
4 dash, ground (1g)
Salt
1 tsp (6g)
Fresh tarragon
1/2 tbsp, chopped (1g)
Red wine vinegar
1 1/4 tsp (6mL)
Dijon mustard
1 oz (31g)
Ground coriander
1 tsp (2g)
Chili powder
1 tsp (3g)
Ground cumin
2 dash (1g)
Fats and Oils
Olive oil
2 1/4 oz (71mL)
Oil
2 oz (64mL)
Legumes and Legume Products
White beans, canned
1/2 can(s) (220g)
Hummus
1 1/2 tbsp (23g)
Chickpeas, canned
1/4 can (112g)
Tempeh
18 oz (510g)
Cereal Grains and Pasta
Quinoa, uncooked
6 tbsp (64g)
Long-grain white rice
2 tbsp (23g)
Seitan
3 oz (85g)
Vegetables and Vegetable Products
Zucchini
1 1/2 large (485g)
Frozen mixed veggies
19 1/4 oz (544g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Garlic
2 clove (6g)
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Red onion
1/3 medium (2-1/2" dia) (34g)
Broccoli
1 1/2 cup chopped (137g)
Brussels sprouts
1 1/2 cup, shredded (75g)
Sun-dried tomatoes
2 piece(s) (20g)
Frozen green beans
2 cup (242g)
Okra, frozen
1 1/2 cup (168g)
Soups, Sauces, and Gravies
Pasta sauce
6 tbsp (98g)
Apple cider vinegar
3/4 tbsp (1mL)
Pesto sauce
4 tsp (21g)
Frank's red hot sauce
6 tbsp (91mL)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
Salmon
1 1/4 lbs (567g)
Sweets
Honey
1 1/2 oz (40g)
Baked Products
Bread
4 slice (128g)
snack prep - 3 days
breakfast prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup(s) (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Greek white bean & quinoa bowl
652cal, 27p, 77c, 20f (per meal)
5/8 cup(s) (148mL)
2 dash, leaves (0g)
1 tbsp (15mL)
1 tbsp (15mL)
1/8 cup(s) (28g)
2 dash (0g)
1/2 can(s) (220g)
6 tbsp (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine quinoa, water, and a pinch of salt in a saucepan over high heat. Bring to a boil, cover, reduce heat to low and cook until quinoa is soft and water is absorbed, about 10-20 minutes (or follow the package instructions). Set aside.
2
In a medium bowl, add the white beans, dill, oregano, lemon juice, olive oil, and some salt and pepper. Stir to coat the beans.
3
Serve the quinoa with Greek white beans and tzatziki.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
288cal, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Buttery tarragon tilapia
205cal, 34p, 1c, 7f (per meal)
1 1/2 clove (5g)
3/4 tbsp (11g)
1/2 tbsp, chopped (1g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
In a small bowl, microwave the butter for a few seconds until melted. Stir in the garlic, tarragon, and a pinch of salt.
3
Place the tilapia fillets on the prepared baking sheet and spoon the buttery sauce evenly over the top.
4
Bake for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork. Serve.
2. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
4 dash, ground (1g)
1 tsp (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
3 1/2 cup (473g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
338cal, 28p, 39c, 6f (per meal)
2 tbsp (23g)
1/4 package (10 oz ea) (72g)
4 tsp (20mL)
1/4 tbsp (4mL)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
3. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1/2 cucumber (8-1/4") (151g)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Brussels sprouts & broccoli salad
439cal, 11p, 24c, 29f (per meal)
1 1/2 cup chopped (137g)
1/2 tbsp (2g)
1 1/2 tbsp (23mL)
3/4 tbsp (11g)
3/4 tbsp (1mL)
3/4 tbsp (16g)
2 1/4 tbsp, slivered (15g)
1 1/2 cup, shredded (75g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing olive oil, dijon, honey, apple cider vinegar and some salt and pepper in a small bowl. Set aside.
2
Toss brussel sprouts, broccoli, and almonds in a bowl. Sprinkle parmesan and drizzle dressing on top. Serve.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (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.
breakfast prep - 2 days
1. Chili and cheese omelet
217cal, 15p, 1c, 17f (per meal)
2 large (100g)
1 tbsp, shredded (7g)
4 dash (1g)
4 dash (1g)
1 tsp (5mL)
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
snack prep - 2 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
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.
dinner prep - 1 days
1. Salmon & chickpea salad
668cal, 48p, 24c, 36f (per meal)
6 oz (170g)
1/8 tsp (1mL)
2 dash (1g)
1/2 tbsp (8mL)
1 tsp (5g)
1 1/2 tbsp (23g)
2 piece(s) (20g)
1/4 avocado(s) (50g)
2 cup (60g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Add chickpeas to a sheet pan and mix them together with the oil, cumin, and some salt until evenly coated.
3
Move the chickpeas away from the center of the sheet and place the salmon skin side down in the middle. Season salmon with some salt and pepper and bake 14-16 minutes until salmon is fully cooked and chickpeas are golden.
4
Meanwhile, in a small bowl, mix the hummus, mustard, lemon juice, and some salt and pepper to make the dressing. If needed, stir in a splash of water to thin out the consistency of the dressing.
5
When salmon is done and cool enough to handle, cut it into chunks.
6
Serve greens with sun dried tomatoes, avocado, chickpeas, salmon and dressing.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Honey dijon salmon
402cal, 35p, 9c, 24f (per meal)
1 tsp (5mL)
1/2 clove (2g)
1/2 tbsp (11g)
1 tbsp (15g)
1 fillet/s (6 oz each) (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
3/4 cucumber (8-1/4") (226g)
3/4 tbsp (11mL)
1/4 tbsp (4mL)
1/4 tbsp (1g)
1 tsp (6mL)
6 tbsp (105g)
1/6 medium (2-1/2" dia) (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 3 days
1. Egg & cheese mini muffin
168cal, 13p, 1c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Vegan breakfast sausage patties
166cal, 18p, 6c, 6f (per meal)
6 patties (228g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
lunch prep - 1 days
1. Baked pesto salmon
538cal, 47p, 1c, 38f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Green beans
95cal, 4p, 12c, 1f (per meal)
2 cup (242g)
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. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Okra
60cal, 3p, 8c, 0f (per meal)
1 1/2 cup (168g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
495cal, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
471cal, 39p, 17c, 22f (per meal)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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.
snack prep - 2 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.