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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2500cals, 231g protein, 144g net carbs, 90g fat 44g fiber per day) cannot be customized.
Day 1
2525cals, 231g protein, 151g net carbs, 93g fat 39g fiber per day
2 slice(s) (336cal, 10p, 25c, 17f)
2 serving(s) (121cal, 13p, 1c, 7f)
5 1/3 nuggets (294cal, 16p, 27c, 12f)
2 container (261cal, 28p, 26c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2525cals, 230g protein, 171g net carbs, 83g fat 47g fiber per day
2 slice(s) (336cal, 10p, 25c, 17f)
2 serving(s) (121cal, 13p, 1c, 7f)
5 1/3 nuggets (294cal, 16p, 27c, 12f)
2 container (261cal, 28p, 26c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
1 serving(s) (485cal, 23p, 61c, 13f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2500cals, 231g protein, 109g net carbs, 107g fat 46g fiber per day
2 slice(s) (336cal, 10p, 25c, 17f)
2 serving(s) (121cal, 13p, 1c, 7f)
1 serving(s) (314cal, 26p, 12c, 15f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2475cals, 221g protein, 132g net carbs, 99g fat 43g fiber per day
1 serving(s) (314cal, 26p, 12c, 15f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
12 crisps (122cal, 2p, 21c, 3f)
1 container (131cal, 14p, 13c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2475cals, 236g protein, 130g net carbs, 94g fat 41g fiber per day
6 oz (424cal, 41p, 16c, 20f)
3 serving(s) (245cal, 8p, 12c, 14f)
12 crisps (122cal, 2p, 21c, 3f)
1 container (131cal, 14p, 13c, 3f)
7 1/2 oz (234cal, 39p, 3c, 8f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2475cals, 240g protein, 134g net carbs, 90g fat 43g fiber per day
1 1/2 serving(s) (344cal, 26p, 26c, 12f)
6 oz (424cal, 41p, 16c, 20f)
3 serving(s) (245cal, 8p, 12c, 14f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2475cals, 231g protein, 184g net carbs, 68g fat 53g fiber per day
1 1/2 serving(s) (344cal, 26p, 26c, 12f)
1 1/2 serving(s) (416cal, 26p, 58c, 2f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (58 items)
Fruits and Fruit Juices
Blackberries
2 3/4 cup (396g)
Avocados
3 1/2 avocado(s) (678g)
Kiwi
10 fruit (690g)
Lemon
7/8 small (51g)
Dairy and Egg Products
Eggs
14 large (700g)
Egg whites
1 1/2 cup (365g)
Fresh mozzarella cheese
1/4 lbs (104g)
Butter
5 3/4 tbsp (82g)
Lowfat greek yogurt
1 1/2 cup (420g)
Baked Products
Bread
6 slice (192g)
Baking powder
4 dash (3g)
Fats and Oils
Oil
3 1/4 oz (98mL)
Olive oil
1 1/2 oz (45mL)
Balsamic vinaigrette
1 1/2 oz (43mL)
Other
Cottage cheese & fruit cup
6 container (1020g)
Vegan chik'n nuggets
10 2/3 nuggets (229g)
Meatless chik'n tenders
6 2/3 pieces (170g)
Tzatziki
1/4 cup(s) (56g)
Baked chips, any flavor
24 crips (56g)
Calorie-free sweetener
2 tsp (7g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Nutritional yeast
3/4 tbsp (3g)
Mixed greens
1 1/2 cup (45g)
Vegetables and Vegetable Products
Ketchup
1/4 cup (74g)
Kale leaves
6 1/3 oz (179g)
Garlic
3 1/2 clove(s) (11g)
Collard greens
10 oz (284g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (327g)
Frozen broccoli
5 cup (455g)
Frozen sugar snap peas
4 cup (576g)
Potatoes
3/4 large (3" to 4-1/4" dia.) (277g)
Onion
1 medium (2-1/2" dia) (110g)
Frozen mixed veggies
1 cup (152g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Beverages
Water
2 1/4 gallon (8640mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
1 g (1g)
Cajun seasoning
1 1/2 tbsp (10g)
Fresh basil
1/6 oz (6g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Frank's red hot sauce
4 tbsp (60mL)
Vegetable broth
1 1/2 cup(s) (mL)
Legumes and Legume Products
White beans, canned
1 1/4 can(s) (549g)
Tempeh
1/2 lbs (227g)
Lentils, raw
1 1/2 cup (264g)
Firm tofu
1 2/3 lbs (765g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
All-purpose flour
1/3 cup(s) (42g)
Long-grain white rice
4 tbsp (46g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
Cod, raw
1/2 lbs (213g)
Nut and Seed Products
Almonds
3 oz (90g)
Breakfast Cereals
Granola
3/4 cup (68g)
Sweets
Cocoa powder
2 tsp (4g)
snack prep - 3 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
2. Blackberries
47cal, 1p, 4c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 3 days
1. Avocado toast
336cal, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Scrambled egg whites
121cal, 13p, 1c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Chik'n nuggets
294cal, 16p, 28c, 12f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Cottage cheese & fruit cup
261cal, 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.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Crispy chik'n tenders
381cal, 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 kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
5/8 avocado(s) (126g)
5/8 bunch (106g)
5/8 small (36g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Caprese pasta salad
485cal, 23p, 61c, 13f (per meal)
4 tbsp cherry tomatoes (37g)
1 tbsp (16g)
1 oz (28g)
1/4 can(s) (110g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions. Drain and set aside.
2
Optional: While the pasta cooks, roast halved cherry tomatoes on a baking sheet in a 400°F (200°C) oven for 10–15 minutes, until soft and bursting.
3
In a large bowl, combine the cooked pasta, tomatoes, white beans, mozzarella, and pesto. Season with salt and pepper to taste. Enjoy!
2. Garlic collard greens
199cal, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
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. Buttered broccoli
334cal, 7p, 5c, 29f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Cajun tofu
314cal, 22p, 7c, 22f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. 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 - 2 days
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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
2 large (100g)
2 dash (1g)
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. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1 tbsp (15mL)
2 dash (1g)
1/3 cup(s) (42g)
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Olive oil drizzled sugar snap peas
245cal, 8p, 12c, 14f (per meal)
2 tbsp (30mL)
4 cup (576g)
3 dash (1g)
3 dash (0g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Cajun cod
234cal, 39p, 3c, 8f (per meal)
Recipe has been scaled from original by 1.25x. 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. Baked fries
290cal, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 bunch (43g)
1/4 small (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Blackberry & granola parfait
344cal, 26p, 26c, 13f (per meal)
3/4 cup (108g)
3/4 cup (68g)
1 1/2 cup (420g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
dinner prep - 2 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
1/2 lbs (198g)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
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.
3. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
snack prep - 2 days
1. Chocolate protein mug cake
97cal, 16p, 1c, 3f (per meal)
1 tsp (4g)
1 tsp (5mL)
1/2 large (25g)
1 tsp (2g)
2 dash (1g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Lentil and veggie soup
416cal, 26p, 58c, 2f (per meal)
1 cup (152g)
3/4 clove(s) (2g)
3/4 tbsp (3g)
3/4 cup, chopped (30g)
1 1/2 cup(s) (mL)
6 tbsp (72g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.