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 (2575cal, 236g protein, 136g net carbs, 103g fat, 38g fiber per day) cannot be customized.
Day 1
2475cal, 216g protein, 108g net carbs, 120g fat, 27g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 cup (54cal, 4p, 6c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 lettuce wrap(s) (337cal, 26p, 3c, 24f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2550cal, 224g protein, 102g net carbs, 124g fat, 31g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 cup (54cal, 4p, 6c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 lettuce wrap(s) (337cal, 26p, 3c, 24f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2575cal, 233g protein, 136g net carbs, 104g fat, 43g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 cup (54cal, 4p, 6c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 carrot(s) (27cal, 1p, 4c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2575cal, 241g protein, 158g net carbs, 91g fat, 38g fiber
1 serving(s) (393cal, 18p, 49c, 12f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 carrot(s) (27cal, 1p, 4c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2650cal, 240g protein, 134g net carbs, 109g fat, 40g fiber
1 serving(s) (393cal, 18p, 49c, 12f)
1 serving(s) (196cal, 8p, 13c, 9f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 container(s) (155cal, 12p, 16c, 4f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2650cal, 248g protein, 139g net carbs, 105g fat, 38g fiber
1 serving(s) (196cal, 8p, 13c, 9f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 container(s) (155cal, 12p, 16c, 4f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2525cal, 248g protein, 174g net carbs, 72g fat, 47g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 serving(s) (242cal, 9p, 20c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (52 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Almonds
3/4 cup, whole (107g)
Sunflower kernels
2 1/3 oz (67g)
Walnuts
14 tbsp, shelled (88g)
Dairy and Egg Products
Whole milk
1/3 gallon (1140mL)
Feta cheese
3/4 cup (113g)
String cheese
3 stick (84g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Eggs
8 large (400g)
Vegetables and Vegetable Products
Romaine lettuce
1 1/2 head (947g)
Tomatoes
12 medium whole (2-3/5" dia) (1465g)
Sugar snap peas
6 cup, whole (378g)
Broccoli
1/2 cup chopped (46g)
Carrots
5 1/3 medium (325g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Onion
1 small (71g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Garlic
2 clove (6g)
Edamame, frozen, shelled
1 cup (118g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Finfish and Shellfish Products
Smoked salmon
6 oz (170g)
Canned tuna
5 can (850g)
Beverages
Water
32 1/2 cup(s) (7688mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (87g)
Seitan
4 oz (113g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1 g (1g)
Cinnamon
4 dash (1g)
Ground ginger
4 dash (1g)
Other
Italian seasoning
2 dash (1g)
Vegan sausage
1/2 sausage (50g)
Mixed greens
8 cup (235g)
Coleslaw mix
7 cup (630g)
Cottage cheese & fruit cup
4 container (680g)
Protein bar (20g protein)
2 bar (100g)
Teriyaki sauce
2 tbsp (30mL)
Fats and Oils
Oil
1 1/2 oz (41mL)
Salad dressing
6 oz (174mL)
Fruits and Fruit Juices
Fruit juice
22 fl oz (660mL)
Avocados
2 avocado(s) (410g)
Lime juice
4 tsp (20mL)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Hot sauce
2 tsp (10mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
Baked Products
Naan bread
1 piece (90g)
Bread
3 slice (96g)
Sweets
Maple syrup
1 tbsp (15mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
dinner prep - 2 days
1. Smoked salmon & feta lettuce wraps
335 cals, 26p, 3c, 24f (per meal)
1
On top each leaf of lettuce, place some smoked salmon and feta. Season with a dash of salt/pepper. Serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
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.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
snack prep - 3 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
6 cup, whole (378g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
3. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. White rice
145 cals, 3p, 32c, 0f (per meal)
1/4 cup (41g)
1/2 cup(s) (105mL)
1/4 tsp (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 2 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
1 2/3 avocado(s) (335g)
1 tbsp (17mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/3 cup (100g)
5/6 small (58g)
3 1/3 can (573g)
13 1/3 tbsp, chopped (150g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
3. 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.
snack prep - 2 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Ginger oatmeal with greek yogurt
395 cals, 18p, 49c, 12f (per meal)
1 dash (0g)
1 tbsp (15mL)
1 (5.3 oz ea) container(s) (150g)
1 3/4 cup (420mL)
4 dash (1g)
4 dash (1g)
1 cup(s) (81g)
1
STOVE: In a saucepan over low heat, add the oats, milk, salt, spices, and maple syrup. Mix.
2
Bring to a simmer and cook for about 5 minutes until oats are soft. If desired, add a splash of water to make it less thick.
3
Transfer oats to a bowl and top with greek yogurt.
4
MICROWAVE OPTION: In a microwave-safe bowl, add oats, milk, salt, spices and maple syrup. Mix. Microwave on high for 2.5-3 minutes, watching closely, until oats are soft. Top with greek yogurt and serve.
dinner prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
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.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
3. Cottage cheese & fruit cup
260 cals, 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.
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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.
snack prep - 2 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
555 cals, 42p, 38c, 22f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
3/4 can (129g)
3 slice (96g)
1/6 small (13g)
Recipe has been scaled from original by 0.75x. 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
Place mixture in between bread slices and serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 1 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.