2700 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2700 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 (2700cal, 234g protein, 171g net carbs, 102g fat, 40g fiber per day) cannot be customized.
Day 1
2750cal, 227g protein, 225g net carbs, 87g fat, 39g fiber
2 1/2 slice(s) (333cal, 10p, 42c, 12f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 can(s) (546cal, 18p, 38c, 33f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
1 can(s) (247cal, 18p, 23c, 7f)
4 serving(s) (228cal, 1p, 50c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2700cal, 237g protein, 220g net carbs, 81g fat, 34g fiber
2 1/2 slice(s) (333cal, 10p, 42c, 12f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 serving(s) (646cal, 29p, 50c, 33f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 serving(s) (228cal, 1p, 50c, 0f)
3 serving(s) (561cal, 74p, 36c, 13f)
1 serving(s) (249cal, 3p, 36c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2675cal, 252g protein, 184g net carbs, 87g fat, 41g fiber
2 1/2 slice(s) (333cal, 10p, 42c, 12f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
8 oz (487cal, 60p, 27c, 15f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2625cal, 232g protein, 123g net carbs, 118g fat, 38g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2675cal, 233g protein, 149g net carbs, 112g fat, 33g fiber
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2725cal, 230g protein, 149g net carbs, 114g fat, 45g fiber
2 container(s) (310cal, 25p, 33c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2700cal, 227g protein, 149g net carbs, 113g fat, 47g fiber
2 container(s) (310cal, 25p, 33c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
6 zucchini halve(s) (576cal, 32p, 31c, 30f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (58 items)
Fruits and Fruit Juices
Applesauce
8 to-go container (~4 oz) (976g)
Grapes
1 2/3 cup (153g)
Avocados
3 1/2 avocado(s) (678g)
Lemon juice
1 tsp (5mL)
Lime juice
3/4 tbsp (11mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Lemon
1 1/4 small (73g)
Raspberries
2 cup (246g)
Baked Products
Bread
1 1/2 lbs (656g)
Naan bread
1 piece (90g)
Bagel
1 small bagel (3" dia) (69g)
Dairy and Egg Products
Butter
1/2 stick (63g)
Eggs
7 large (350g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
String cheese
6 stick (168g)
Kefir, flavored
2 cup (480mL)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Goat cheese
3 oz (85g)
Sweets
Jelly
2 1/2 tbsp (53g)
Honey
2 3/4 oz (77g)
Soups, Sauces, and Gravies
Canned clam chowder
1 1/2 can (18.5 oz) (779g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Pasta sauce
3/4 cup (195g)
Beverages
Water
32 2/3 cup(s) (7743mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Seitan
1/2 lbs (227g)
Other
Vegan sausage
5 sausage (500g)
Mixed greens
2 1/4 cup (68g)
Italian seasoning
1/2 tbsp (5g)
Sriracha chili sauce
2 1/4 tbsp (34g)
Finfish and Shellfish Products
Shrimp, raw
3/4 lbs (341g)
Canned tuna
2 1/4 can (387g)
Fats and Oils
Oil
1/4 lbs (111mL)
Olive oil
1 tbsp (15mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Legumes and Legume Products
Soy sauce
2 1/2 oz (60mL)
Roasted peanuts
10 tbsp (91g)
Peanut butter
3 tbsp (48g)
Firm tofu
1 1/3 lbs (595g)
Vegetables and Vegetable Products
Fresh ginger
1/4 tbsp (2g)
Garlic
3 2/3 clove(s) (11g)
Broccoli
3 3/4 cup chopped (341g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Mushrooms
1 cup, chopped (70g)
Onion
1/2 small (39g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (340g)
Kale leaves
17 1/2 oz (493g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Edamame, frozen, shelled
3/4 cup (89g)
Carrots
3 medium (183g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Zucchini
3 large (969g)
Spices and Herbs
Thyme, dried
2 tsp, ground (3g)
Black pepper
1/4 tsp (0g)
Salt
1/2 tsp (2g)
Nut and Seed Products
Sunflower kernels
1 1/4 oz (35g)
snack prep - 2 days
1. Applesauce
230 cals, 1p, 50c, 0f (per meal)
4 to-go container (~4 oz) (488g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
breakfast prep - 3 days
1. Toast with butter and jelly
335 cals, 10p, 42c, 12f (per meal)
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 - 1 days
1. Clam chowder
545 cals, 18p, 38c, 33f (per meal)
1 1/2 can (18.5 oz) (779g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Vegan sausage
535 cals, 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. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Honey garlic shrimp & broccoli
560 cals, 74p, 36c, 13f (per meal)
3/4 lbs (341g)
3/4 tbsp (11mL)
3 tbsp (45mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
3/4 cup chopped (68g)
3 tbsp (63g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Combine the marinade ingredients (garlic, ginger, honey, and soy sauce). Divide in half.
2
Marinate the shrimp with half of the sauce for 5-10 minutes (or as long as 24 hours). Once the shrimp are finished marinating, discard the marinade.
3
Put broccoli in a small bowl and pour in a few spoonfuls of water. Steam in microwave for a couple of minutes.
4
Put a skillet on high heat and add the oil, then add the shrimp. Cook shrimp for 1-2 minutes on each side until browned.
5
Add the broccoli and the other half of the sauce and mix well to combine. Serve.
2. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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, top with butter, and serve.
lunch prep - 1 days
1. Grilled cheese with mushrooms
645 cals, 29p, 50c, 33f (per meal)
1 cup, chopped (70g)
1 tbsp (15mL)
2 tsp, ground (3g)
4 slice(s) (128g)
2 slice (3/4 oz ea) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
lunch prep - 2 days
1. Avocado tuna salad sandwich
555 cals, 42p, 38c, 22f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
6 slice (192g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. 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. Avocado
175 cals, 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.
snack prep - 3 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Simple seitan
485 cals, 60p, 27c, 15f (per meal)
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
180 cals, 3p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
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.
3. Kefir
300 cals, 16p, 49c, 4f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
720 cals, 49p, 46c, 32f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Spicy sriracha peanut tofu
510 cals, 30p, 16c, 36f (per meal)
1 1/2 tbsp (23mL)
1/2 cup(s) (118mL)
1 tbsp (15mL)
3 tbsp (48g)
2 1/4 tbsp (34g)
3 clove (9g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
575 cals, 32p, 31c, 30f (per meal)
Recipe has been scaled from original by 3x. 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
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.