2900 calorie high protein pescetarian meal plan
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2900cal, 244g protein, 231g net carbs, 91g fat, 44g fiber per day) cannot be customized.
Day 1
2900cal, 244g protein, 216g net carbs, 97g fat, 45g fiber
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
2 egg(s) (142cal, 11p, 1c, 11f)
2 wrap(s) (586cal, 38p, 72c, 14f)
2 container(s) (310cal, 25p, 33c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup (136cal, 0p, 31c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2875cal, 234g protein, 211g net carbs, 101g fat, 49g fiber
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/3 cup(s) (278cal, 7p, 14c, 21f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup (136cal, 0p, 31c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2875cal, 234g protein, 194g net carbs, 110g fat, 40g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1/3 cup(s) (278cal, 7p, 14c, 21f)
2 cup (54cal, 4p, 6c, 0f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
25 chips (193cal, 1p, 16c, 13f)
14 nuggets (772cal, 43p, 72c, 32f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2875cal, 228g protein, 242g net carbs, 97g fat, 34g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
2 3/4 cup(s) (410cal, 21p, 32c, 22f)
2 cup (54cal, 4p, 6c, 0f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
25 chips (193cal, 1p, 16c, 13f)
14 nuggets (772cal, 43p, 72c, 32f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2875cal, 237g protein, 273g net carbs, 74g fat, 42g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
2 3/4 cup(s) (410cal, 21p, 32c, 22f)
3 2/3 serving(s) (213cal, 3p, 34c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
6 oz (402cal, 35p, 9c, 24f)
6 beets (145cal, 5p, 24c, 1f)
1 1/2 serving(s) (211cal, 3p, 27c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2925cal, 266g protein, 239g net carbs, 78g fat, 50g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1 can(s) (247cal, 18p, 23c, 7f)
2 banana(s) (233cal, 3p, 48c, 1f)
3 2/3 serving(s) (213cal, 3p, 34c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2925cal, 266g protein, 239g net carbs, 78g fat, 50g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1 can(s) (247cal, 18p, 23c, 7f)
2 banana(s) (233cal, 3p, 48c, 1f)
3 2/3 serving(s) (213cal, 3p, 34c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (54 items)
Legumes and Legume Products
Tempeh
14 oz (397g)
Other
Coleslaw mix
3 cup (270g)
Sriracha chili sauce
2 tsp (10g)
Mixed greens
5/8 package (5.5 oz) (90g)
Vegan sausage
1 sausage (100g)
Sweet potato chips
50 chips (71g)
Vegan chik'n nuggets
28 nuggets (602g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Cottage cheese & fruit cup
3 container (510g)
Meatless chik'n tenders
10 2/3 pieces (272g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Nut and Seed Products
Sunflower kernels
2 oz (53g)
Roasted cashews
2/3 cup, halves and whole (91g)
Fats and Oils
Oil
2 2/3 tbsp (40mL)
Olive oil
1 tsp (5mL)
Vegetables and Vegetable Products
Garlic
2 clove (6g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Carrots
10 medium (605g)
Cucumber
4 slices (28g)
Frozen corn kernels
2 1/3 cup (317g)
Onion
1 small (79g)
Sugar snap peas
4 cup, whole (252g)
Ketchup
9 2/3 tbsp (164g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Tomatoes
3/4 cup, chopped (135g)
Beverages
Water
30 cup(s) (7082mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Dairy and Egg Products
Eggs
8 1/2 medium (376g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nonfat greek yogurt, plain
2 tbsp (35g)
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
4 cup (904g)
Whole milk
1/2 gallon (2040mL)
Spices and Herbs
Cinnamon
1/3 oz (8g)
Black pepper
1/2 tsp (0g)
Salt
1/2 tsp (2g)
Dijon mustard
1 tbsp (15g)
Sweets
Sugar
2 1/2 tbsp (33g)
Honey
3 oz (81g)
Breakfast Cereals
Quick oats
1 1/4 cup (100g)
Fruits and Fruit Juices
Dried cranberries
1/2 cup (80g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
2 3/4 avocado(s) (553g)
Banana
6 medium (7" to 7-7/8" long) (715g)
Grapes
11 cup (1012g)
Finfish and Shellfish Products
Canned salmon
1 5oz can(s) (undrained) (142g)
Canned tuna
4 1/2 can (774g)
Salmon
1 fillet/s (6 oz each) (170g)
Baked Products
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Bread
16 oz (448g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Snacks
Tortilla chips
1 1/2 oz (43g)
dinner prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
270 cals, 7p, 47c, 4f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
1. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
2. Boiled eggs
140 cals, 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 - 1 days
1. Spicy salmon wrap
585 cals, 38p, 72c, 14f (per meal)
2 tsp (10g)
1/4 gram (0g)
1/2 small (5-1/2" long) (25g)
4 slices (28g)
2 tbsp (35g)
1 5oz can(s) (undrained) (142g)
2 tortilla (approx 10" dia) (144g)
1
Mix salmon with Greek yogurt and some salt/pepper.
2
Top tortilla with greens, cucumber, carrot, and salmon mixture. Drizzle sriracha on top. Wrap and serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Corn
325 cals, 10p, 59c, 2f (per meal)
2 1/3 cup (317g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. Roasted cashews
280 cals, 7p, 14c, 21f (per meal)
1/3 cup, halves and whole (46g)
breakfast prep - 2 days
1. Avocado & vegan sausage toast
300 cals, 19p, 18c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook sausage according to package instructions. When sausage is cool enough to handle, slice it in half lengthwise, and then, if needed, slice again so that it will fit on your slice of bread.
2
Toast bread, if desired.
3
Using a fork, mash the avocado onto the bread. Season with some salt and pepper and top with sausage slices. Serve.
3. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
4 cup, whole (252g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
2. Sweet potato chips
195 cals, 1p, 16c, 13f (per meal)
50 chips (71g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
3. Cottage cheese & honey
125 cals, 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.
dinner prep - 2 days
1. Chik'n nuggets
770 cals, 43p, 72c, 32f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
breakfast prep - 3 days
1. Banana & cottage cheese toast
320 cals, 23p, 43c, 4f (per meal)
2 dash (1g)
1 extra small (less than 6" long) (81g)
1/2 cup (113g)
2 slice (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Honey dijon salmon
400 cals, 35p, 9c, 24f (per meal)
1 fillet/s (6 oz each) (170g)
1 tbsp (15g)
1/2 tbsp (11g)
1/2 clove (2g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
3. Beets
145 cals, 5p, 24c, 1f (per meal)
6 beets (2" dia, sphere) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
snack prep - 3 days
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Crispy chik'n tenders
305 cals, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Avocado tuna salad
655 cals, 61p, 9c, 36f (per meal)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 cup (90g)
3/4 small (53g)
3 can (516g)
3/4 cup, chopped (135g)
Recipe has been scaled from original by 3x. 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.