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 (3000cal, 242g protein, 194g net carbs, 119g fat, 45g fiber per day) cannot be customized.
Day 1
2975cal, 231g protein, 190g net carbs, 125g fat, 43g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (359cal, 18p, 40c, 10f)
2 can(s) (494cal, 36p, 46c, 14f)
1 serving(s) (697cal, 33p, 46c, 41f)
2 serving(s) (284cal, 16p, 10c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2975cal, 267g protein, 150g net carbs, 125g fat, 47g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
3 serving(s) (227cal, 5p, 16c, 14f)
2 serving(s) (282cal, 4p, 36c, 13f)
12 oz (405cal, 68p, 1c, 14f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3000cal, 254g protein, 172g net carbs, 121g fat, 49g fiber
2 burger (722cal, 32p, 83c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
12 oz (405cal, 68p, 1c, 14f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2975cal, 268g protein, 171g net carbs, 118g fat, 41g fiber
2 burger (722cal, 32p, 83c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3025cal, 226g protein, 260g net carbs, 97g fat, 53g fiber
2 serving(s) (832cal, 42p, 99c, 19f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 serving(s) (583cal, 25p, 89c, 12f)
2 serving(s) (342cal, 18p, 25c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3000cal, 226g protein, 205g net carbs, 126g fat, 37g fiber
3 1/2 serving(s) (373cal, 18p, 12c, 26f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 container (213cal, 20p, 22c, 5f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 serving(s) (583cal, 25p, 89c, 12f)
2 serving(s) (342cal, 18p, 25c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3025cal, 225g protein, 214g net carbs, 120g fat, 44g fiber
3 1/2 serving(s) (373cal, 18p, 12c, 26f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 container (213cal, 20p, 22c, 5f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 2/3 serving(s) (286cal, 6p, 58c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (65 items)
Fats and Oils
Balsamic vinaigrette
1/3 cup (80mL)
Oil
3 oz (90mL)
Salad dressing
1 cup (225mL)
Olive oil
1 tbsp (15mL)
Spices and Herbs
Fresh basil
1/3 cup leaves, whole (8g)
Fresh tarragon
1/2 tbsp, chopped (1g)
Black pepper
1 1/2 g (1g)
Salt
5 g (5g)
Cajun seasoning
2 tbsp (15g)
Chili powder
1 tsp (3g)
Paprika
1 tbsp (7g)
Apple cider vinegar
1 tbsp (15g)
Fresh thyme
3 dash (0g)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (870g)
Garlic
11 1/2 clove(s) (35g)
Shallots
5/8 shallot (67g)
Mushrooms
4 oz (113g)
Frozen broccoli
3 cup (273g)
Bell pepper
1 large (164g)
Onion
2 1/4 medium (2-1/2" dia) (250g)
Ketchup
4 tbsp (68g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
3 cup (354g)
Fresh parsley
4 tbsp chopped (15g)
Canned stewed tomatoes
1 can (~14.5 oz) (405g)
Tomato paste
1 tbsp (16g)
Carrots
1 large (72g)
Kale leaves
4 1/2 cup, chopped (180g)
Fresh cilantro
2 tbsp, chopped (6g)
Cauliflower
3 1/2 cup(s), riced (448g)
Other
Mixed greens
4 1/2 package (5.5 oz) (682g)
Veggie burger patty
4 patty (284g)
Cottage cheese & fruit cup
4 container (532g)
Dairy and Egg Products
Fresh mozzarella cheese
2 oz (57g)
Butter
1 1/2 stick (158g)
Heavy cream
3 tbsp (45mL)
Parmesan cheese
1 oz (28g)
Eggs
25 1/2 medium (1122g)
Sliced cheese
7 oz (196g)
Finfish and Shellfish Products
Shrimp, raw
4 oz (114g)
Tilapia, raw
1 1/2 lbs (672g)
Canned tuna
1 can (172g)
Cod, raw
1 1/4 lbs (553g)
Canned chopped clams
1 can (~6.5 oz) (184g)
Cereal Grains and Pasta
Uncooked dry pasta
10 oz (285g)
Brown rice
2/3 cup (127g)
Beverages
Water
32 1/2 cup(s) (7721mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Orange
2 orange (308g)
Lemon juice
5/6 fl oz (25mL)
Avocados
3 1/2 avocado(s) (704g)
Lime juice
1 tbsp (15mL)
Nut and Seed Products
Sunflower kernels
4 oz (113g)
Soups, Sauces, and Gravies
Vegetable broth
2 3/4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Hot sauce
1 3/4 tbsp (26mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
Vegetarian burger crumbles
1/2 cup (50g)
Firm tofu
1/3 lbs (149g)
White beans, canned
3/4 can(s) (329g)
Snacks
Tortilla chips
2 oz (57g)
Small granola bar
3 bar (75g)
Baked Products
Bread
10 slice (320g)
Hamburger buns
4 bun (204g)
dinner prep - 1 days
1. Shrimp scampi
695 cals, 33p, 46c, 41f (per meal)
4 oz (114g)
2 clove (6g)
2 tbsp (28g)
3 tbsp (45mL)
2 oz (57g)
1/4 cup(s) (59mL)
1/2 tbsp (3g)
1 tbsp chopped (10g)
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Caprese salad
285 cals, 16p, 10c, 18f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. 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.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
lunch prep - 1 days
1. Lemony lentil & mushroom salad
360 cals, 18p, 40c, 10f (per meal)
1 cup (30g)
1 tbsp (15mL)
1 clove(s) (3g)
1/2 shallot (57g)
2 tsp (10mL)
4 oz (113g)
3/4 cup(s) (mL)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add lentils and broth to a saucepan over medium heat. Cover and cook for 15-25 minutes or until soft. If there is excess liquid, drain, then set aside to cool.
2
Meanwhile, in a skillet over medium heat, add the oil, shallot, and garlic and cook 1-2 minutes until fragrant.
3
Add the mushrooms to the skillet and cook for 5-7 minutes until mushrooms are softened.
4
Turn off the heat and add the lemon juice and a hefty pinch of salt and pepper. Set aside to cool.
5
Once everything has cooled down, mix lentils in with the mushroom mixture and serve over a bed of greens.
2. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (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. Buttery tarragon tilapia fillets
405 cals, 68p, 1c, 14f (per meal)
1 1/2 lbs (672g)
1 1/2 tbsp (21g)
1 1/2 clove (5g)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Lentils
260 cals, 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. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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.
3. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Toast with butter
225 cals, 8p, 24c, 10f (per meal)
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
snack prep - 2 days
1. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Simple mixed greens and tomato salad
150 cals, 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.
dinner prep - 1 days
1. Cajun cod
610 cals, 100p, 7c, 20f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttery brown rice
250 cals, 4p, 35c, 10f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 2 days
1. Quick clam spaghetti
585 cals, 25p, 89c, 12f (per meal)
1/2 lbs (228g)
1 tbsp (15mL)
1 clove(s) (3g)
4 tbsp (25g)
1 can (~6.5 oz) (184g)
4 tbsp chopped (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of lightly salted water to a boil. Add pasta, cook until al dente (time will vary depending on type of pasta used, for spaghetti 8-10 minutes), and drain.
2
Heat the oil in a skillet over medium heat, and saute the garlic 1 minute, until tender. Mix in the clams and juice. Cook, stirring occasionally, until liquid is reduced to about 1/2 cup.
3
In a large bowl, toss the spaghetti with the sauteed clams, chopped parsley, and Parmesan cheese. Garnish with parsley sprigs to serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Hearty tomato soup
830 cals, 42p, 99c, 19f (per meal)
1 tsp (3g)
1 tsp (2g)
1 tbsp (15g)
2 clove(s) (6g)
2 cup(s) (mL)
1 can (~14.5 oz) (405g)
1 tbsp (16g)
1/2 cup (96g)
1/2 cup (50g)
1 large (150g)
1 large (72g)
1 tbsp (15mL)
1
Heat oil in a thick-walled pot over medium heat. Add in carrots and onion and saute for about 8 minutes until softened.
2
Stir in tomato paste. Then stir in garlic, crumbles, and lentils and cook mixture for about 3 minutes.
3
Stir in broth, tomatoes, spices, and a hefty pinch of salt. Bring to a simmer and cover, cooking for about 15 minutes or until lentils are soft. Turn off heat and stir in apple cider vinegar. Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 3 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
breakfast prep - 2 days
1. Skillet cauliflower tots
375 cals, 18p, 12c, 26f (per meal)
3 1/2 cup(s), riced (448g)
3 1/2 extra large (196g)
3 1/2 tsp (10g)
2 1/3 tbsp (35mL)
1 3/4 tbsp (26mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
4 container (532g)
Recipe has been scaled from original by 4x. 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. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 medium (2-1/2" dia) (83g)
1/3 lbs (149g)
3/4 can(s) (329g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Brown rice
285 cals, 6p, 58c, 2f (per meal)
6 2/3 tbsp (79g)
1/3 tsp (2g)
5/6 cup(s) (198mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.