2800 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2800 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 (2775cal, 241g protein, 164g net carbs, 104g fat, 53g fiber per day) cannot be customized.
Day 1
2650cal, 259g protein, 100g net carbs, 116g fat, 43g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
3 stick(s) (248cal, 20p, 5c, 17f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2825cal, 250g protein, 101g net carbs, 136g fat, 47g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 serving(s) (600cal, 19p, 33c, 39f)
1 cucumber (60cal, 3p, 10c, 0f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
3 stick(s) (248cal, 20p, 5c, 17f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2700cal, 219g protein, 133g net carbs, 126g fat, 43g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 serving(s) (600cal, 19p, 33c, 39f)
1 cucumber (60cal, 3p, 10c, 0f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
8 oz (565cal, 54p, 21c, 27f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
2 tomato(es) (119cal, 2p, 5c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2775cal, 230g protein, 170g net carbs, 104g fat, 60g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1 burger(s) (442cal, 20p, 27c, 28f)
4 serving(s) (282cal, 19p, 33c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
8 oz (565cal, 54p, 21c, 27f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
2 tomato(es) (119cal, 2p, 5c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2750cal, 227g protein, 212g net carbs, 76g fat, 79g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1 burger(s) (442cal, 20p, 27c, 28f)
4 serving(s) (282cal, 19p, 33c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2825cal, 244g protein, 228g net carbs, 77g fat, 62g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 container (131cal, 14p, 13c, 3f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2825cal, 256g protein, 206g net carbs, 90g fat, 40g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 container (131cal, 14p, 13c, 3f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1 serving(s) (201cal, 7p, 40c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (54 items)
Finfish and Shellfish Products
Canned tuna
4 can (664g)
Tilapia, raw
1 lbs (448g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (704g)
Lime juice
1 tbsp (15mL)
Lemon juice
1/2 tbsp (8mL)
Raspberries
5 cup (615g)
Apples
3 medium (3" dia) (546g)
Spices and Herbs
Salt
5 1/2 g (6g)
Black pepper
3 dash (0g)
Dried dill weed
4 dash (1g)
Cinnamon
4 dash (1g)
Garlic powder
4 dash (2g)
Fresh basil
1/4 oz (7g)
Vegetables and Vegetable Products
Bell pepper
3 large (492g)
Onion
3/4 small (53g)
Cucumber
4 cucumber (8-1/4") (1204g)
Beets, precooked (canned or refrigerated)
5 beets (2" dia, sphere) (250g)
Fresh green beans
3 3/4 cup 1/2" pieces (375g)
Baby carrots
24 medium (240g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (662g)
Frozen peas
5 1/3 cup (714g)
Collard greens
1 lbs (454g)
Garlic
5 clove(s) (15g)
Dairy and Egg Products
String cheese
6 stick (168g)
Cheddar cheese
2/3 cup, shredded (79g)
Eggs
13 1/3 medium (587g)
Kefir, flavored
2 cup (480mL)
Lowfat greek yogurt
2 1/2 cup (700g)
Fresh mozzarella cheese
1/4 lbs (128g)
Butter
4 tsp (18g)
Beverages
Water
2 gallon (7872mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Legumes and Legume Products
Peanut butter
1 tbsp (16g)
Hummus
6 tbsp (90g)
Lentils, raw
56 tsp (224g)
Vegetarian burger crumbles
1/2 lbs (227g)
Snacks
Rice cakes, any flavor
1/2 cakes (5g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Fats and Oils
Balsamic vinaigrette
6 1/2 oz (185mL)
Oil
2 oz (67mL)
Olive oil
4 tsp (20mL)
Mayonnaise
3 tbsp (45mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
10 tbsp (74g)
Almonds
5 oz (143g)
Other
Mixed greens
1 1/4 package (5.5 oz) (191g)
Salmon burger patty
2 patty (226g)
Veggie burger patty
4 patty (284g)
Cottage cheese & fruit cup
2 container (340g)
Vegan sausage
2 sausage (200g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (55g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
9 oz (256g)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 3 days
1. Egg & cheese mini muffin
280 cals, 22p, 2c, 21f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
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 - 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.
2. 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.
3. Kefir
150 cals, 8p, 25c, 2f (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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
lunch prep - 2 days
1. Green bean, beet, & pepita salad
600 cals, 19p, 33c, 39f (per meal)
10 tbsp (150mL)
10 tbsp (74g)
5 beets (2" dia, sphere) (250g)
3 3/4 cup 1/2" pieces (375g)
5 cup (150g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
snack prep - 3 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
3. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Almond crusted tilapia
565 cals, 54p, 21c, 27f (per meal)
16 oz (448g)
2/3 cup, slivered (72g)
1/2 cup(s) (55g)
1/3 tsp (1g)
4 tsp (20mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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 tomatoes
120 cals, 2p, 5c, 9f (per meal)
3. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Salmon burger
440 cals, 20p, 27c, 28f (per meal)
1/2 tsp (3mL)
4 dash (1g)
3 tbsp (45mL)
1/2 cup (15g)
2 patty (226g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add salmon burger to the skillet and cook for about 4-6 minutes on each side until fully cooked.
2
Meanwhile, mix together the mayo and the dill.
3
Place the salmon burger on the bun and top with mayo and greens. Serve.
3. Peas
280 cals, 19p, 33c, 2f (per meal)
5 1/3 cup (714g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Raspberries
110 cals, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
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.
breakfast prep - 2 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
2. Cottage cheese & fruit cup
130 cals, 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.
lunch prep - 2 days
1. Garlic crumbles stuffed sweet potatoes
600 cals, 28p, 76c, 12f (per meal)
1/2 lbs (227g)
4 sweetpotato, 5" long (840g)
4 dash (2g)
2 clove(s) (6g)
1 tbsp (15mL)
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
1. Toast with butter
225 cals, 8p, 24c, 10f (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. Couscous
200 cals, 7p, 40c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.