2600 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2600 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 (2625cals, 241g protein, 148g net carbs, 103g fat 37g fiber per day) cannot be customized.
Day 1
2650cals, 231g protein, 149g net carbs, 106g fat 47g fiber per day
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 can(s) (364cal, 12p, 25c, 22f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
1 container (139cal, 20p, 8c, 3f)
21 crisps (213cal, 4p, 36c, 5f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2600cals, 243g protein, 205g net carbs, 78g fat 31g fiber per day
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (270cal, 7p, 10c, 21f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
21 crisps (213cal, 4p, 36c, 5f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2625cals, 240g protein, 195g net carbs, 85g fat 31g fiber per day
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (270cal, 7p, 10c, 21f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/2 serving(s) (74cal, 1p, 2c, 7f)
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2625cals, 255g protein, 132g net carbs, 102g fat 41g fiber per day
1 toast(s) (302cal, 19p, 18c, 15f)
1 container (131cal, 14p, 13c, 3f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (74cal, 1p, 2c, 7f)
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2650cals, 237g protein, 154g net carbs, 103g fat 41g fiber per day
1 toast(s) (302cal, 19p, 18c, 15f)
1 container (131cal, 14p, 13c, 3f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/2 serving(s) (74cal, 1p, 2c, 7f)
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2600cals, 234g protein, 124g net carbs, 112g fat 40g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 serving(s) (218cal, 8p, 7c, 17f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2625cals, 250g protein, 76g net carbs, 133g fat 30g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 serving(s) (218cal, 8p, 7c, 17f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (57 items)
Vegetables and Vegetable Products
Raw celery
14 stalk, medium (7-1/2" - 8" long) (553g)
Garlic
4 1/2 clove(s) (14g)
Collard greens
13 1/4 oz (378g)
Zucchini
3 3/4 large (1200g)
Frozen broccoli
1 1/4 package (355g)
Sun-dried tomatoes
1/3 cup (18g)
Tomatoes
3 1/3 medium whole (2-3/5" dia) (409g)
Onion
3/8 medium (2-1/2" dia) (40g)
Romaine lettuce
6 leaf inner (36g)
Bell pepper
3/8 large (65g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Fresh spinach
6 cup(s) (180g)
Dairy and Egg Products
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Goat cheese
2 1/2 oz (71g)
Whole milk
2 1/2 cup(s) (600mL)
Eggs
2 large (100g)
Other
Baked chips, any flavor
42 crips (98g)
Cottage cheese & fruit cup
7 container (1190g)
Protein greek yogurt, flavored
1 container (150g)
Vegan sausage
3 sausage (300g)
Coleslaw mix
1 1/2 cup (135g)
Mixed greens
1 1/4 package (5.5 oz) (193g)
Alfredo sauce
1/2 cup (120g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Nutritional yeast
2 tsp (3g)
Fruits and Fruit Juices
Lemon juice
1/2 tbsp (8mL)
Avocados
4 avocado(s) (804g)
Lime juice
2 tbsp (30mL)
Legumes and Legume Products
Roasted peanuts
14 tbsp (128g)
Tempeh
22 oz (624g)
Peanut butter
4 tbsp (64g)
Spices and Herbs
Salt
1/3 oz (8g)
Black pepper
2 1/2 g (3g)
Fresh basil
1/3 cup leaves, whole (8g)
Garlic powder
4 dash (2g)
Fats and Oils
Oil
2 1/2 oz (79mL)
Olive oil
1 3/4 tbsp (26mL)
Ranch dressing
3 tbsp (45mL)
Salad dressing
4 tbsp (60mL)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Pasta sauce
10 tbsp (163g)
Barbecue sauce
3 tbsp (51g)
Beverages
Water
32 cup(s) (7584mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Sweets
Honey
2 1/3 tbsp (49g)
Finfish and Shellfish Products
Shrimp, raw
1 1/4 lbs (568g)
Salmon
1/2 lbs (227g)
Sardines, canned in oil
2 can (184g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 3/4 pouch (~5.6 oz) (277g)
Nut and Seed Products
Walnuts
1/3 cup, chopped (39g)
Pecans
4 tbsp, halves (25g)
Baked Products
Naan bread
2 piece(s) (180g)
Bread
2 slice(s) (64g)
Snacks
Large granola bar
3 bar (111g)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (86g)
Seitan
6 oz (170g)
snack prep - 2 days
1. Baked chips
213cal, 4p, 36c, 5f (per meal)
21 crips (49g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 3 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.
3. Cottage cheese & fruit cup
131cal, 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. Clam chowder
364cal, 12p, 25c, 22f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Garlic collard greens
266cal, 12p, 8c, 14f (per meal)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
2 1/2 tsp (13mL)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. 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.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
480cal, 26p, 26c, 25f (per meal)
Recipe has been scaled from original by 2.5x. 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. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Shrimp-broccoli-rice bowl
735cal, 73p, 76c, 12f (per meal)
1 1/4 lbs (568g)
5 dash, ground (1g)
5 dash (4g)
1 1/4 package (355g)
1 1/4 pouch (~5.6 oz) (198g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Sun-dried tomato walnut pesto zoodles
270cal, 7p, 10c, 21f (per meal)
1/3 cup (18g)
1/3 cup, chopped (39g)
1/3 cup leaves, whole (8g)
1/2 cup(s) (119mL)
2 clove(s) (6g)
1 tbsp (15mL)
2 medium (392g)
1
In a food processor, add the sun-dried tomatoes, walnuts, basil, garlic, and salt/pepper (to taste), and blend until smooth.
2
Add in the water a tablespoon at a time and pulse until the pesto is smooth and creamy. Add more/less water to get to desired consistency.
3
Pour over zoodles, mix well, and serve.
4
Leftover note: Keep extra pesto mixture in an airtight container in the fridge. Serve over freshly-spiralized zucchini when ready to eat.
3. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 3 days
1. Celery and ranch
74cal, 1p, 2c, 7f (per meal)
4 1/2 stalk, medium (7-1/2" - 8" long) (180g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
breakfast prep - 2 days
1. Avocado & vegan sausage toast
302cal, 19p, 18c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook sausage according to package instructions. When sausage is cool enough to handle, slice it in half lengthwise, and then, if needed, slice again so that it will fit on your slice of bread.
2
Toast bread, if desired.
3
Using a fork, mash the avocado onto the bread. Season with some salt and pepper and top with sausage slices. Serve.
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. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
494cal, 38p, 39c, 13f (per meal)
6 leaf inner (36g)
6 oz (170g)
3 tbsp (51g)
1 1/2 cup (135g)
1/4 tbsp (4mL)
3/4 small (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
lunch prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
2/3 cucumber (8-1/4") (201g)
2/3 medium whole (2-3/5" dia) (82g)
2/3 package (5.5 oz) (103g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. Salmon alfredo pasta
418cal, 30p, 32c, 18f (per meal)
3 oz (86g)
1/2 cup (120g)
2 cup(s) (60g)
1/2 lbs (227g)
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
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. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 dash (0g)
2 large (100g)
1 dash (0g)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
3. 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.
snack prep - 2 days
1. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Simple sardine salad
531cal, 48p, 8c, 33f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
lunch prep - 1 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.