3000 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 3000 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 (3000cals, 244g protein, 221g net carbs, 100g fat 57g fiber per day) cannot be customized.
Day 1
2975cals, 257g protein, 179g net carbs, 118g fat 39g fiber per day
1 1/4 serving(s) (386cal, 41p, 10c, 18f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
10 nuggets (552cal, 31p, 52c, 23f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2950cals, 250g protein, 223g net carbs, 97g fat 46g fiber per day
1 1/4 serving(s) (386cal, 41p, 10c, 18f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
10 nuggets (552cal, 31p, 52c, 23f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3025cals, 250g protein, 254g net carbs, 75g fat 83g fiber per day
1 1/4 serving(s) (386cal, 41p, 10c, 18f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
1 2/3 serving(s) (649cal, 33p, 83c, 7f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
3 serving(s) (246cal, 9p, 20c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3025cals, 249g protein, 253g net carbs, 94g fat 46g fiber per day
1 container (139cal, 20p, 8c, 3f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
3 can(s) (741cal, 54p, 70c, 20f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 serving(s) (246cal, 9p, 20c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3025cals, 249g protein, 253g net carbs, 94g fat 46g fiber per day
1 container (139cal, 20p, 8c, 3f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
3 can(s) (741cal, 54p, 70c, 20f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 serving(s) (246cal, 9p, 20c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2950cals, 225g protein, 191g net carbs, 112g fat 71g fiber per day
2 slice(s) (227cal, 8p, 24c, 10f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 1/2 sandwich(es) (580cal, 34p, 44c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2950cals, 225g protein, 191g net carbs, 112g fat 71g fiber per day
2 slice(s) (227cal, 8p, 24c, 10f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 1/2 sandwich(es) (580cal, 34p, 44c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (57 items)
Spices and Herbs
Cinnamon
1 tsp (2g)
Fresh basil
2/3 cup leaves, whole (16g)
Black pepper
1/2 g (0g)
Salt
1/8 oz (4g)
Dill weed, fresh
3/4 tbsp, chopped (1g)
Red wine vinegar
1 1/2 tbsp (23mL)
Cayenne pepper
2/3 dash (0g)
Ground cumin
1/2 tsp (1g)
Nut and Seed Products
Almonds
6 oz (170g)
Almond butter
1/4 cup (60g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pistachios, shelled
1/2 cup (62g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3 3/4 cup (848g)
Fresh mozzarella cheese
4 oz (113g)
Feta cheese
3 tbsp, crumbled (28g)
Cheese
5 oz (141g)
Butter
4 tsp (18g)
Fruits and Fruit Juices
Strawberries
4 1/2 cup, whole (648g)
Fruit juice
60 2/3 fl oz (1820mL)
Lime juice
1/2 tbsp (8mL)
Avocados
1 3/4 avocado(s) (352g)
Beverages
Water
32 cup(s) (7584mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Other
Vegan chik'n nuggets
20 nuggets (430g)
Mixed greens
3 package (5.5 oz) (477g)
Protein greek yogurt, flavored
2 container (300g)
Sub roll(s)
3 roll(s) (255g)
Plant-based deli slices
15 slices (156g)
Lentil pasta
3/4 lbs (340g)
Vegetables and Vegetable Products
Ketchup
5 tbsp (85g)
Tomatoes
2 cup cherry tomatoes (273g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Onion
1 1/2 medium (2-1/2" dia) (155g)
Bell pepper
2 large (357g)
Kale leaves
4 cup, chopped (160g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Garlic
1 1/4 clove(s) (4g)
Frozen corn kernels
6 3/4 tbsp (57g)
Baby carrots
72 medium (720g)
Fats and Oils
Balsamic vinaigrette
2 2/3 tbsp (40mL)
Olive oil
1/2 tbsp (8mL)
Oil
2 oz (63mL)
Salad dressing
9 1/2 tbsp (143mL)
Baked Products
Crackers
40 crackers (140g)
Bread
2/3 lbs (320g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Lentils, raw
1 cup (192g)
Black beans
5/6 can(s) (366g)
Hummus
1 cup (270g)
Soups, Sauces, and Gravies
Vegetable broth
5/8 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Hot sauce
1 tbsp (15mL)
Pasta sauce
3/4 jar (24 oz) (504g)
Cereal Grains and Pasta
Quinoa, uncooked
5 tbsp (53g)
Seitan
1/2 lbs (255g)
Snacks
Large granola bar
2 bar (74g)
breakfast prep - 3 days
1. Cottage cheese with almonds and cinnamon
386cal, 41p, 10c, 18f (per meal)
1 tsp (2g)
22 1/2 almond (27g)
1/4 cup (60g)
3 3/4 cup (848g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
lunch prep - 2 days
1. Chik'n nuggets
552cal, 31p, 52c, 23f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Caprese salad
213cal, 12p, 7c, 14f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Crackers
270cal, 4p, 36c, 11f (per meal)
32 crackers (112g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/8 small (26g)
1 1/2 large (246g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
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
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. Greek cucumber &feta salad
182cal, 6p, 9c, 13f (per meal)
3/4 cucumber (8-1/4") (226g)
3/4 tbsp, chopped (1g)
3/4 dash (0g)
3/4 dash (0g)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3 tbsp, crumbled (28g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
dinner prep - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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
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
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Quinoa and black beans
649cal, 33p, 83c, 7f (per meal)
1 1/4 clove(s) (4g)
1 dash, ground (0g)
1/4 tsp (1g)
1 dash (0g)
5/8 cup(s) (mL)
1/2 tsp (2mL)
5/6 can(s) (366g)
6 2/3 tbsp (57g)
1/2 tsp (1g)
5 tbsp (53g)
3/8 medium (2-1/2" dia) (46g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 3 days
1. Carrots and hummus
246cal, 9p, 20c, 9f (per meal)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 2 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Seitan philly cheesesteak
856cal, 56p, 83c, 31f (per meal)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
580cal, 34p, 44c, 23f (per meal)
3/4 cup (23g)
1/2 tbsp (8mL)
1/2 avocado(s) (101g)
3 slice(s) (96g)
7 1/2 slices (78g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Caprese salad
71cal, 4p, 3c, 5f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Lentil pasta
757cal, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 2 days
2. Cheese & crackers
182cal, 8p, 10c, 12f (per meal)
breakfast prep - 2 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)