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, 251g protein, 188g net carbs, 118g fat, 46g fiber per day) cannot be customized.
Day 1
2975cal, 244g protein, 239g net carbs, 90g fat, 54g fiber
3 eggs (297cal, 20p, 2c, 23f)
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 can(s) (988cal, 72p, 93c, 27f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 packet(s) (329cal, 7p, 59c, 4f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2975cal, 244g protein, 239g net carbs, 90g fat, 54g fiber
3 eggs (297cal, 20p, 2c, 23f)
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 can(s) (988cal, 72p, 93c, 27f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 packet(s) (329cal, 7p, 59c, 4f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3025cal, 240g protein, 154g net carbs, 139g fat, 52g fiber
3 eggs (297cal, 20p, 2c, 23f)
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 serving(s) (366cal, 18p, 5c, 29f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3000cal, 248g protein, 155g net carbs, 134g fat, 44g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 serving(s) (366cal, 18p, 5c, 29f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2975cal, 264g protein, 146g net carbs, 129g fat, 44g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
10 oz (670cal, 58p, 2c, 47f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2975cal, 254g protein, 186g net carbs, 120g fat, 37g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (218cal, 8p, 7c, 17f)
10 oz (670cal, 58p, 2c, 47f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3050cal, 260g protein, 194g net carbs, 121g fat, 35g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (50 items)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1/2 tbsp (8mL)
Grapes
3 1/2 cup (322g)
Apples
3 medium (3" dia) (546g)
Lemon
5/6 large (70g)
Baked Products
Naan bread
1 piece (90g)
Spices and Herbs
Salt
1 1/2 g (1g)
Black pepper
1/2 g (0g)
Balsamic vinegar
2 tbsp (30mL)
Dijon mustard
2 tbsp (30g)
Thyme, dried
1/4 tbsp, leaves (1g)
Other
Mixed greens
1 1/2 cup (45g)
Nutritional yeast
2 tsp (3g)
Cottage cheese & fruit cup
2 container (340g)
Tzatziki
1/3 cup(s) (70g)
Vegan sausage
6 sausage (600g)
Frozen cauliflower
1 1/2 cup (170g)
Vegetables and Vegetable Products
Onion
2 1/2 small (166g)
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1058g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Fresh spinach
8 cup(s) (240g)
Fresh parsley
6 sprigs (6g)
Garlic
1 1/2 clove (5g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (258g)
Salmon
2 lbs (907g)
Beverages
Water
31 cup(s) (7347mL)
Protein powder
29 scoop (1/3 cup ea) (899g)
Snacks
High-protein granola bar
3 bar (120g)
Pretzels, hard, salted
3 oz (85g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (72g)
Chunky canned soup (non-creamy varieties)
8 can (~19 oz) (4208g)
Apple cider vinegar
2 tbsp (2mL)
Frank's red hot sauce
5 tbsp (74mL)
Dairy and Egg Products
Eggs
9 large (450g)
Whole milk
6 cup (1459mL)
Butter
2 tbsp (27g)
Breakfast Cereals
Flavored instant oatmeal
7 packet (301g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Salad dressing
2 tbsp (30mL)
Olive oil
1/2 oz (18mL)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Almonds
3/4 cup, whole (107g)
Legumes and Legume Products
Chickpeas, canned
2 can (896g)
Peanut butter
6 tbsp (96g)
Tempeh
10 oz (284g)
Sweets
Honey
1 tbsp (21g)
dinner prep - 2 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (258g)
6 tbsp, chopped (68g)
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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 3 days
1. Pesto scrambled eggs
295 cals, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
3. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 2 days
1. Instant oatmeal with water
330 cals, 7p, 59c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
990 cals, 72p, 93c, 27f (per meal)
8 can (~19 oz) (4208g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. 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.
snack prep - 3 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 2 days
1. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Honey dijon salmon
805 cals, 71p, 19c, 49f (per meal)
2 fillet/s (6 oz each) (340g)
2 tbsp (30g)
1 tbsp (21g)
1 clove (3g)
2 tsp (10mL)
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.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (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.
breakfast prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
3. Cottage cheese & fruit cup
130 cals, 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 - 1 days
1. Buffalo tempeh with tzatziki
785 cals, 65p, 29c, 37f (per meal)
1 1/4 tbsp (19mL)
1/3 cup(s) (70g)
5 tbsp (75mL)
10 oz (284g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Slow-baked salmon with lemon and thyme
670 cals, 58p, 2c, 47f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
1 tsp, leaves (1g)
5/6 large (70g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
snack prep - 2 days
dinner prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
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.