2900 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 2900 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 (2875cals, 238g protein, 171g net carbs, 116g fat 49g fiber per day) cannot be customized.
Day 1
2875cals, 227g protein, 119g net carbs, 150g fat 35g fiber per day
1 1/2 cake(s) (359cal, 12p, 19c, 25f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 wrap(s) (427cal, 17p, 39c, 21f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2875cals, 227g protein, 119g net carbs, 150g fat 35g fiber per day
1 1/2 cake(s) (359cal, 12p, 19c, 25f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 wrap(s) (427cal, 17p, 39c, 21f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2825cals, 238g protein, 212g net carbs, 91g fat 54g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 sub(s) (936cal, 56p, 108c, 24f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2900cals, 242g protein, 213g net carbs, 103g fat 42g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 sub(s) (936cal, 56p, 108c, 24f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2825cals, 235g protein, 201g net carbs, 99g fat 51g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
3 clementine(s) (117cal, 2p, 23c, 0f)
2 serving(s) (626cal, 18p, 53c, 36f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2950cals, 240g protein, 185g net carbs, 111g fat 62g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
3 clementine(s) (117cal, 2p, 23c, 0f)
2 serving(s) (626cal, 18p, 53c, 36f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
8 oz (590cal, 48p, 16c, 30f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2875cals, 255g protein, 151g net carbs, 110g fat 64g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
8 oz (590cal, 48p, 16c, 30f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (56 items)
Snacks
Rice cakes, any flavor
1/4 lbs (99g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Roasted cashews
6 tbsp (51g)
Almonds
5 tbsp, slivered (34g)
Legumes and Legume Products
Peanut butter
6 tbsp (96g)
Roasted peanuts
3/4 cup (110g)
Lentils, raw
1 1/4 cup (240g)
Vegetarian burger crumbles
2 cup (200g)
Tempeh
1 lbs (454g)
Hummus
3/4 cup (180g)
Dairy and Egg Products
Eggs
10 large (500g)
Cheese
1 1/4 cup, shredded (141g)
Goat cheese
4 tbsp (56g)
Fresh mozzarella cheese
3 oz (85g)
Egg whites
12 large (396g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Other
Roasted red peppers
4 tbsp, diced (56g)
Mixed greens
20 3/4 cup (623g)
Vegan sausage
2 sausage (200g)
Vegan meatballs, frozen
16 meatball(s) (480g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
4 roll(s) (340g)
Baked Products
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Naan bread
2 piece(s) (180g)
Bread
2 slice(s) (64g)
Fats and Oils
Balsamic vinaigrette
1 1/3 oz (38mL)
Salad dressing
1 1/4 cup (304mL)
Oil
2 oz (61mL)
Olive oil
1/4 cup (54mL)
Vegetables and Vegetable Products
Tomatoes
7 1/3 medium whole (2-3/5" dia) (901g)
Fresh spinach
2 cup(s) (60g)
Onion
3/4 small (53g)
Bell pepper
3 large (492g)
Garlic
8 1/2 clove(s) (26g)
Collard greens
14 oz (397g)
Mushrooms
4 oz (112g)
Broccoli
1 cup chopped (91g)
Baby carrots
48 medium (480g)
Beverages
Water
34 1/2 cup(s) (8177mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/6 oz (6g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Rosemary, dried
2 dash (0g)
Fruits and Fruit Juices
Lime juice
1 tbsp (15mL)
Avocados
1 1/2 avocado(s) (302g)
Clementines
11 fruit (814g)
Raspberries
5 cup (615g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Tilapia, raw
1/2 lbs (210g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Sweets
Frozen yogurt
1 1/2 cup (261g)
Soups, Sauces, and Gravies
Pasta sauce
1 cup (260g)
Pizza sauce
1/2 cup (126g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (26g)
snack prep - 2 days
1. Rice cake
139cal, 3p, 28c, 1f (per meal)
4 cake (36g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. Rice cakes with peanut butter
359cal, 12p, 19c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. 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. Spinach and goat cheese wrap
427cal, 17p, 39c, 21f (per meal)
2 tbsp, diced (28g)
1 tortilla (approx 10" dia) (72g)
1/2 tbsp (8mL)
2 tbsp, shredded (14g)
2 tbsp (28g)
4 cherry tomatoes (68g)
1 cup(s) (30g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
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.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch 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. Garlic collard greens
279cal, 12p, 8c, 15f (per meal)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
2 1/2 tsp (13mL)
14 oz (397g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
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. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
snack prep - 3 days
3. Raspberries
72cal, 2p, 7c, 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. Vegan meatball sub
936cal, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
lunch prep - 1 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
1/2 lbs (210g)
5 tbsp, slivered (34g)
2 tsp (9mL)
1 1/4 dash (1g)
1/6 cup(s) (26g)
Recipe has been scaled from original by 0.63x. 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. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
Recipe has been scaled from original by 0.38x. 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.
breakfast prep - 3 days
1. Tomato mushroom egg white omelet
299cal, 42p, 7c, 11f (per meal)
1/3 cup, pieces or slices (23g)
1/2 small whole (2-2/5" dia) (46g)
2 large (100g)
4 large (132g)
2 dash, ground (1g)
1/2 cup (113g)
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
lunch prep - 2 days
1. Flatbread broccoli pizza
626cal, 18p, 53c, 36f (per meal)
1/2 cup, shredded (57g)
2 piece(s) (180g)
3 tbsp (45mL)
2 dash (1g)
2 dash (0g)
6 clove(s) (18g)
1/2 cup (126g)
1 cup chopped (91g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
347cal, 24p, 51c, 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. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. 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. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Carrots and hummus
246cal, 9p, 20c, 9f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Raspberries
72cal, 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.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
1/2 cup (15g)
2 dash (0g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.