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
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2800cals, 253g protein, 148g net carbs, 116g fat 39g fiber per day) cannot be customized.
Day 1
2775cals, 238g protein, 141g net carbs, 124g fat 35g fiber per day
1/2 bagel(s) (120cal, 4p, 18c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
2 container (261cal, 28p, 26c, 5f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2800cals, 277g protein, 137g net carbs, 113g fat 31g fiber per day
1/2 bagel(s) (120cal, 4p, 18c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 pear(s) (113cal, 1p, 22c, 0f)
16 oz (593cal, 81p, 0c, 30f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2825cals, 248g protein, 162g net carbs, 114g fat 38g fiber per day
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
16 oz (593cal, 81p, 0c, 30f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 serving(s) (779cal, 31p, 65c, 37f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2850cals, 239g protein, 167g net carbs, 117g fat 44g fiber per day
1 serving(s) (188cal, 7p, 6c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 oz (342cal, 18p, 5c, 28f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2800cals, 266g protein, 145g net carbs, 112g fat 37g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
8 oz (342cal, 18p, 5c, 28f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2775cals, 251g protein, 143g net carbs, 115g fat 44g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 sandwich(es) (461cal, 22p, 28c, 27f)
3 1/2 cup(s) (182cal, 4p, 29c, 1f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
3 serving(s) (206cal, 5p, 11c, 14f)
1 container (131cal, 14p, 13c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2775cals, 251g protein, 143g net carbs, 115g fat 44g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 sandwich(es) (461cal, 22p, 28c, 27f)
3 1/2 cup(s) (182cal, 4p, 29c, 1f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
3 serving(s) (206cal, 5p, 11c, 14f)
1 container (131cal, 14p, 13c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (43 items)
Other
Cottage cheese & fruit cup
6 container (1020g)
Mixed greens
2 1/2 cup (75g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
3 cup (340g)
Dairy and Egg Products
Eggs
7 large (350g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Butter
3/8 stick (43g)
Whole milk
8 2/3 cup(s) (2081mL)
Fresh mozzarella cheese
4 slices (113g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1/2 tbsp (8mL)
Pears
4 medium (712g)
Lemon juice
2 tbsp (30mL)
Blackberries
3 cup (432g)
Strawberries
7 cup, whole (1008g)
Spices and Herbs
Garlic powder
4 dash (2g)
Black pepper
1/2 tsp (0g)
Salt
1/2 oz (16g)
Ground cumin
1 tsp (2g)
Crushed red pepper
1 tsp (2g)
Nut and Seed Products
Almonds
1 1/3 oz (37g)
Mixed nuts
1/2 cup (67g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pistachios, shelled
1/2 cup (62g)
Snacks
Plantain chips
1/4 lbs (106g)
High-protein granola bar
2 bar (80g)
Beverages
Water
36 cup(s) (8532mL)
Protein powder
32 1/2 scoop (1/3 cup ea) (1008g)
Vegetables and Vegetable Products
Onion
2 1/2 small (166g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (176g)
Frozen green beans
4 cup (484g)
Garlic
2 clove(s) (6g)
Kale leaves
1 1/2 lbs (660g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Cod, raw
2 lbs (907g)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Bread
4 slice(s) (128g)
Fats and Oils
Olive oil
3 oz (100mL)
Oil
1/3 lbs (161mL)
Legumes and Legume Products
Lentils, raw
2 cup (384g)
Firm tofu
1 lbs (454g)
Tempeh
1 lbs (454g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
lunch prep - 1 days
1. Egg & avocado salad
399cal, 22p, 5c, 29f (per meal)
3 large (150g)
1 cup (30g)
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 and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (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 - 3 days
1. Plantain chips
188cal, 1p, 21c, 11f (per meal)
1/4 lbs (106g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3/8 small (26g)
6 tbsp, chopped (68g)
1 1/2 can (258g)
1 1/2 cup (45g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. 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. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
breakfast prep - 2 days
1. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
3. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Simple roasted cod
593cal, 81p, 0c, 30f (per meal)
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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
2 tsp (10mL)
1 1/3 cup (161g)
1 dash (0g)
1 dash (0g)
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Lentil kale salad
779cal, 31p, 65c, 37f (per meal)
2 clove(s) (6g)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
3 cup, chopped (120g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
1/2 cup (96g)
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
breakfast prep - 2 days
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.
lunch prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. 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. Sauteed Kale
151cal, 3p, 7c, 12f (per meal)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
2. Blackberries
105cal, 3p, 9c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
722cal, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
breakfast prep - 3 days
1. Protein shake (milk)
387cal, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
snack prep - 2 days
1. Kale chips
206cal, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
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 - 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. Buttered green beans
196cal, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 tbsp (32g)
2 slices (57g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slice(s) (64g)
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
