2500 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2500 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 (2475cal, 241g protein, 132g net carbs, 93g fat, 37g fiber per day) cannot be customized.
Day 1
2475cal, 254g protein, 179g net carbs, 69g fat, 29g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
2 cup(s) (110cal, 2p, 9c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2400cal, 235g protein, 106g net carbs, 100g fat, 33g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2550cal, 252g protein, 94g net carbs, 109g fat, 45g fiber
1 toast(s) (318cal, 19p, 35c, 6f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2450cal, 222g protein, 127g net carbs, 92g fat, 56g fiber
1 toast(s) (318cal, 19p, 35c, 6f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 oz (590cal, 48p, 16c, 30f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2500cal, 250g protein, 111g net carbs, 103g fat, 31g fiber
3/4 serving(s) (246cal, 8p, 35c, 7f)
2 egg(s) (142cal, 11p, 1c, 11f)
7 1/2 oz (580cal, 45p, 21c, 33f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 cup(s) (140cal, 5p, 4c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2425cal, 249g protein, 119g net carbs, 95g fat, 27g fiber
3/4 serving(s) (246cal, 8p, 35c, 7f)
2 egg(s) (142cal, 11p, 1c, 11f)
7 1/2 oz (580cal, 45p, 21c, 33f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 cup(s) (140cal, 5p, 4c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2500cal, 222g protein, 189g net carbs, 80g fat, 35g fiber
3/4 serving(s) (246cal, 8p, 35c, 7f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 1/2 serving(s) (526cal, 41p, 25c, 24f)
1 banana(s) (117cal, 1p, 24c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (54 items)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
1/4 oz (8g)
Balsamic vinegar
2 tsp (10mL)
Rosemary, dried
1 3/4 tsp (2g)
Mustard
1 tbsp (15g)
Onion powder
1 tsp (2g)
Garlic powder
1/2 tbsp (4g)
Cinnamon
3/4 tbsp (6g)
Finfish and Shellfish Products
Shrimp, raw
10 oz (284g)
Canned tuna
2 1/2 can (429g)
Salmon
19 oz (538g)
Canned salmon
1/2 lbs (213g)
Vegetables and Vegetable Products
Frozen broccoli
19 oz (542g)
Kale leaves
4 cup, chopped (160g)
Tomatoes
5 medium whole (2-3/5" dia) (632g)
Bell pepper
4 large (626g)
Onion
1/2 small (35g)
Raw celery
2 stalk, small (5" long) (34g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Red onion
1/2 small (35g)
Fresh spinach
1 cup(s) (30g)
Artichokes, canned
13 1/4 tbsp hearts (140g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/8 pouch (~5.6 oz) (99g)
Fats and Oils
Olive oil
1 1/4 oz (39mL)
Salad dressing
6 1/3 oz (184mL)
Oil
2 tbsp (33mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Balsamic vinaigrette
5 tbsp (75mL)
Beverages
Water
2 gallon (7718mL)
Protein powder
34 1/2 scoop (1/3 cup ea) (1070g)
Baked Products
Bread
6 3/4 oz (192g)
Crackers
10 crackers (35g)
Dairy and Egg Products
Butter
2 tsp (9g)
Eggs
23 1/2 medium (1038g)
Whole milk
5 2/3 cup (1366mL)
Nonfat greek yogurt, plain
4 tbsp (70g)
Fruits and Fruit Juices
Banana
6 medium (7" to 7-7/8" long) (708g)
Avocados
2 1/3 avocado(s) (469g)
Lime juice
2 tsp (10mL)
Orange
4 1/2 orange (693g)
Lemon juice
1 1/4 tbsp (19mL)
Other
Mixed greens
14 2/3 cup (440g)
Vegan sausage
4 sausage (400g)
Alfredo sauce
4 tbsp (60g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Chickpeas, canned
1 can (448g)
Tempeh
1/2 lbs (227g)
Hummus
13 1/4 tbsp (203g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (99g)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Instant couscous, flavored
1/4 box (5.8 oz) (41g)
Uncooked dry pasta
1 1/2 oz (43g)
Sweets
Sugar
2 1/4 tbsp (29g)
Breakfast Cereals
Quick oats
1 cup (90g)
dinner prep - 1 days
1. Shrimp-broccoli-rice bowl
735 cals, 73p, 76c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
10 oz (284g)
5/8 package (178g)
5/8 pouch (~5.6 oz) (99g)
2 tsp (9mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to 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 and serve.
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
3. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
snack prep - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Grilled peanut butter and banana sandwich
245 cals, 8p, 27c, 10f (per meal)
1 slice (32g)
1/2 medium (7" to 7-7/8" long) (59g)
1 tbsp (16g)
1/2 spray(s) , about 1/3 second each (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Smashed chickpea toast
320 cals, 19p, 35c, 6f (per meal)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
1 can (448g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
lunch prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. 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.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 2 days
1. Bell pepper strips and hummus
215 cals, 9p, 13c, 10f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with milk
245 cals, 9p, 35c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Orange & rosemary salmon
580 cals, 45p, 21c, 33f (per meal)
2 1/2 fillet/s (6 oz each) (425g)
1 1/4 tsp (2g)
2 1/2 orange (385g)
1 1/4 tbsp (19mL)
2 tsp (9mL)
5 dash (4g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack prep - 2 days
1. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
lunch prep - 1 days
1. Salmon alfredo pasta
420 cals, 30p, 32c, 18f (per meal)
4 tbsp (60g)
1 cup(s) (30g)
1 1/2 oz (43g)
4 oz (113g)
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
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Couscous
150 cals, 5p, 30c, 0f (per meal)
1/4 box (5.8 oz) (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Salmon & artichoke salad
525 cals, 41p, 25c, 24f (per meal)
5 tbsp (75mL)
13 1/3 tbsp cherry tomatoes (124g)
3 3/4 cup (113g)
13 1/3 tbsp hearts (140g)
1/2 lbs (213g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.