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 (2675cals, 245g protein, 173g net carbs, 93g fat 42g fiber per day) cannot be customized.
Day 1
2650cals, 241g protein, 172g net carbs, 93g fat 43g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (155cal, 5p, 30c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2650cals, 271g protein, 195g net carbs, 73g fat 35g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
10 oz seitan (743cal, 81p, 47c, 25f)
8 oz (297cal, 40p, 0c, 15f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 2/3 serving(s) (434cal, 6p, 60c, 14f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2750cals, 237g protein, 121g net carbs, 126g fat 46g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 can(s) (354cal, 12p, 30c, 17f)
1 serving(s) (188cal, 7p, 6c, 14f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2700cals, 237g protein, 172g net carbs, 101g fat 40g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
1 serving(s) (235cal, 3p, 7c, 18f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2675cals, 226g protein, 229g net carbs, 74g fat 45g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2650cals, 252g protein, 162g net carbs, 93g fat 40g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 serving(s) (330cal, 12p, 5c, 28f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (251cal, 29p, 22c, 5f)
1 serving(s) (82cal, 3p, 7c, 3f)
6 oz (424cal, 41p, 16c, 20f)
2 1/3 cup(s) (251cal, 8p, 9c, 17f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2650cals, 252g protein, 162g net carbs, 93g fat 40g fiber per day
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 serving(s) (330cal, 12p, 5c, 28f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (251cal, 29p, 22c, 5f)
1 serving(s) (82cal, 3p, 7c, 3f)
6 oz (424cal, 41p, 16c, 20f)
2 1/3 cup(s) (251cal, 8p, 9c, 17f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (62 items)
Vegetables and Vegetable Products
Bell pepper
2 2/3 large (439g)
Tomatoes
3 medium whole (2-3/5" dia) (375g)
Mashed potato mix
1 1/2 oz (43g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Green pepper
3 tbsp, chopped (28g)
Garlic
5 3/4 clove(s) (17g)
Onion
1 medium (2-1/2" dia) (98g)
Artichokes, canned
1/2 cup hearts (84g)
Cauliflower
4 head small (4" dia.) (1060g)
Broccoli
4 2/3 cup chopped (425g)
Baby carrots
16 medium (160g)
Legumes and Legume Products
Hummus
2/3 lbs (304g)
Firm tofu
2/3 lbs (312g)
Lentils, raw
1 cup (192g)
Fruits and Fruit Juices
Kiwi
10 fruit (690g)
Apples
2 medium (3" dia) (364g)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
2 1/2 tbsp (38mL)
Orange
6 orange (924g)
Lemon juice
1 tsp (5mL)
Strawberries
6 large (1-3/8" dia) (108g)
Sweets
Honey
3 tbsp (63g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
22 oz (622g)
Eggs
3 large (150g)
Whole milk
4 1/3 cup(s) (1039mL)
String cheese
2 stick (56g)
Lowfat greek yogurt
2 7oz container (400g)
Baked Products
Bread
6 3/4 oz (192g)
Spices and Herbs
Garlic powder
1 tsp (3g)
Black pepper
1/2 tbsp, ground (3g)
Salt
3/4 oz (18g)
Crushed red pepper
2 dash (0g)
Chili powder
4 dash (1g)
Ground cumin
1 tsp (2g)
Dijon mustard
1 tbsp (15g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Walnuts
3 oz (89g)
Pistachios, shelled
4 tbsp (31g)
Roasted cashews
6 tbsp (51g)
Almonds
1/2 cup, slivered (54g)
Beverages
Water
2 1/4 gallon (8525mL)
Protein powder
32 1/2 scoop (1/3 cup ea) (1008g)
Fats and Oils
Oil
3 oz (87mL)
Olive oil
2 2/3 oz (84mL)
Balsamic vinaigrette
3 tbsp (45mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
3 tbsp (45mL)
Other
Vegan sausage
2 sausage (200g)
Teriyaki sauce
5 tbsp (75mL)
Mixed greens
5 3/4 cup (173g)
Nutritional yeast
2 1/2 oz (69g)
Protein greek yogurt, flavored
3 container (450g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (227g)
Canned salmon
1/4 lbs (128g)
Tilapia, raw
3/4 lbs (336g)
Cereal Grains and Pasta
Seitan
22 oz (624g)
All-purpose flour
1/3 cup(s) (42g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Barbecue sauce
1 cup (286g)
Pesto sauce
1 1/2 tbsp (24g)
Snacks
High-protein granola bar
2 bar (80g)
Pretzels, hard, salted
4 twists (24g)
snack prep - 3 days
1. Bell pepper strips and hummus
170cal, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
1. Cottage cheese toast
143cal, 11p, 19c, 2f (per meal)
1
Toast the bread, if desired.
2
Spread cottage cheese on top of the bread, drizzle with honey, and serve.
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.
lunch prep - 1 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
3 large (150g)
6 tbsp cherry tomatoes (56g)
2 slice (64g)
1/2 avocado(s) (101g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
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. Instant mashed potatoes
155cal, 5p, 30c, 1f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 1 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Sweet potato wedges
434cal, 6p, 60c, 14f (per meal)
1 1/4 tbsp (19mL)
1 2/3 sweetpotato, 5" long (350g)
1/2 tsp, ground (1g)
1 tsp (5g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Teriyaki seitan wings
743cal, 81p, 47c, 25f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Garlic pepper seitan
514cal, 46p, 25c, 25f (per meal)
1 1/2 dash (1g)
1 1/2 tbsp (23mL)
3 dash, ground (1g)
3/4 lbs (340g)
3 tbsp, chopped (28g)
3 3/4 clove(s) (11g)
6 tbsp, chopped (60g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 1 days
1. Salmon & artichoke salad
316cal, 25p, 15c, 14f (per meal)
1/2 cup cherry tomatoes (74g)
3 tbsp (45mL)
2 1/4 cup (68g)
1/2 cup hearts (84g)
1/4 lbs (128g)
Recipe has been scaled from original by 1.5x. 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.
3. Chunky canned soup (creamy)
354cal, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
snack prep - 2 days
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.
dinner prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
breakfast prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Spiced tofu & pesto sandwich
380cal, 17p, 28c, 20f (per meal)
3 oz (85g)
2 dash (0g)
1/2 cup (15g)
4 dash (1g)
1 tsp (2g)
1 tsp (5mL)
1 1/2 tbsp (24g)
2 slice(s) (64g)
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. 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.
3. 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.
lunch prep - 2 days
1. Walnut crusted tofu
330cal, 12p, 5c, 28f (per meal)
2 tbsp (30mL)
1/2 lbs (227g)
1/3 cup, chopped (39g)
1 tbsp (15g)
2 clove(s) (6g)
1 tsp (5mL)
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
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.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner 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. Roasted broccoli with nutritional yeast
251cal, 8p, 9c, 17f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
snack prep - 2 days
1. Strawberry pretzel yogurt dessert
251cal, 29p, 22c, 5f (per meal)
6 large (1-3/8" dia) (108g)
2 7oz container (400g)
1/2 cup (113g)
4 twists (24g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix Greek yogurt and cottage cheese together in a small bowl.
2
Top with strawberries and pretzel pieces. Serve.
2. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.