3000 calorie pescetarian meal plan
In just a few clicks, generate your own 3000 calorie 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, 213g protein, 262g net carbs, 94g fat 60g fiber per day) cannot be customized.
Day 1
3000cals, 206g protein, 215g net carbs, 114g fat 71g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 serving(s) (121cal, 13p, 1c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
8 oz (513cal, 46p, 0c, 36f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2975cals, 212g protein, 153g net carbs, 143g fat 59g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 serving(s) (121cal, 13p, 1c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 taco(s) (525cal, 23p, 6c, 43f)
2 container(s) (310cal, 25p, 33c, 8f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (628cal, 52p, 23c, 29f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
3025cals, 212g protein, 322g net carbs, 69g fat 63g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 serving(s) (121cal, 13p, 1c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 2/3 serving(s) (865cal, 62p, 103c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2975cals, 206g protein, 357g net carbs, 55g fat 57g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 2/3 serving(s) (865cal, 62p, 103c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2975cals, 267g protein, 278g net carbs, 62g fat 61g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 bagel(s) (241cal, 7p, 35c, 7f)
21 oz (655cal, 108p, 7c, 21f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
3 1/3 serving(s) (925cal, 58p, 130c, 5f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2975cals, 195g protein, 253g net carbs, 108g fat 54g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 bagel(s) (300cal, 7p, 50c, 7f)
2 sandwich(es) (685cal, 32p, 79c, 17f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 slice(s) (267cal, 8p, 33c, 10f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2975cals, 195g protein, 253g net carbs, 108g fat 54g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 bagel(s) (300cal, 7p, 50c, 7f)
2 sandwich(es) (685cal, 32p, 79c, 17f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 slice(s) (267cal, 8p, 33c, 10f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (65 items)
Dairy and Egg Products
Butter
3/4 stick (84g)
String cheese
3 stick (84g)
Egg whites
1 1/2 cup (365g)
Whole milk
5 1/2 cup(s) (1291mL)
Low fat cottage cheese (1% milkfat)
3 1/2 cup (791g)
Cheddar cheese
3/4 cup, shredded (85g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Eggs
4 large (200g)
Baked Products
Bagel
4 medium bagel (3-1/2" to 4" dia) (434g)
Bread
12 slice (384g)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Chickpeas, canned
3 can (1381g)
Tempeh
1/2 lbs (227g)
Lentils, raw
13 1/4 tbsp (160g)
Fats and Oils
Oil
1/4 lbs (102mL)
Salad dressing
1/4 cup (68mL)
Olive oil
2 1/2 tsp (12mL)
Mayonnaise
4 tsp (20mL)
Other
High fiber cereal
2 cup (120g)
Tzatziki
1/4 cup(s) (56g)
Guacamole, store-bought
6 tbsp (93g)
Mixed greens
4 1/2 cup (135g)
Lentil pasta
2/3 lbs (302g)
Vegan sausage
17 1/4 oz (489g)
Diced tomatoes
5/6 28oz can (662g)
Frozen mixed berries
1 cup (136g)
Nutritional yeast
5 tsp (6g)
Italian seasoning
1/2 tbsp (5g)
Sweets
Honey
1/3 cup (98g)
Jelly
2 1/2 oz (70g)
Vegetables and Vegetable Products
Fresh parsley
5 1/4 sprigs (5g)
Tomatoes
5 medium whole (2-3/5" dia) (600g)
Onion
1 3/4 medium (2-1/2" dia) (197g)
Kale leaves
13 1/2 oz (386g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (313g)
Garlic
3 1/3 clove(s) (10g)
Green pepper
3/8 large (68g)
Frozen mixed veggies
3 1/4 cup (439g)
Broccoli
3 cup chopped (273g)
Carrots
3 medium (183g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 3/4 tbsp (1mL)
Frank's red hot sauce
4 tbsp (60mL)
Pasta sauce
2/3 jar (24 oz) (448g)
Vegetable broth
4 cup(s) (mL)
Hot sauce
1/2 tbsp (8mL)
Spices and Herbs
Balsamic vinegar
1 3/4 tbsp (26mL)
Black pepper
1/2 tbsp, ground (3g)
Salt
1/2 tbsp (10g)
Cajun seasoning
1 oz (24g)
Dried dill weed
1/2 tbsp (1g)
Fruits and Fruit Juices
Orange
4 orange (616g)
Avocados
2 avocado(s) (377g)
Lemon
2 small (109g)
Fruit juice
16 fl oz (480mL)
Lemon juice
4 tsp (20mL)
Beverages
Water
17 cup(s) (3989mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
Cod, raw
1 1/3 lbs (595g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (278g)
Seitan
6 2/3 oz (189g)
Snacks
Large granola bar
2 bar (74g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
snack prep - 3 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
breakfast prep - 3 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Cottage cheese & honey
125cal, 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.
3. Scrambled egg whites
121cal, 13p, 1c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 1 days
1. Easy chickpea salad
817cal, 42p, 88c, 16f (per meal)
5 1/4 sprigs (5g)
1 3/4 tbsp (1mL)
1 3/4 tbsp (26mL)
1 3/4 cup cherry tomatoes (261g)
7/8 small (61g)
1 3/4 can (784g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Simple salmon
513cal, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
3. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
628cal, 52p, 23c, 29f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
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 kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
5/8 avocado(s) (126g)
5/8 small (36g)
5/8 bunch (106g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Cheese and guac tacos
525cal, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
3. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (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.
3. White rice
165cal, 3p, 37c, 0f (per meal)
1/2 cup (93g)
1 cup(s) (237mL)
3 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 2 days
1. Slow cooker vegan jambalaya
865cal, 62p, 103c, 21f (per meal)
13 1/3 tbsp (154g)
5/6 cup(s) (mL)
1/2 tbsp (8mL)
6 2/3 oz (189g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
3/8 large (63g)
5/6 28oz can (662g)
2 1/2 tsp (13mL)
1 1/4 tbsp (8g)
1 2/3 clove(s) (5g)
3/8 large (68g)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Drizzle the bottom of a 4-quart slow cooker crock with olive oil. Stir tomatoes with juice, seitan, sausage, onion, green bell pepper, celery, vegetable broth, garlic, hot sauce, and Cajun seasoning into crock.
2
Cook on Low for 4 hours. Add rice to the crock and cook on High until rice is cooked through, about 30 minutes more.
snack prep - 2 days
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
1 1/2 cup(s) (356mL)
2 scoop (1/3 cup ea) (62g)
2/3 cup(s) (54g)
1 cup (136g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
2. Small toasted bagel with butter
241cal, 7p, 35c, 7f (per meal)
lunch prep - 1 days
1. Cajun cod
655cal, 108p, 7c, 21f (per meal)
Recipe has been scaled from original by 3.5x. 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. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttery white rice
162cal, 2p, 24c, 6f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1/2 tbsp (7g)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
dinner prep - 1 days
1. Lentil and veggie soup
925cal, 58p, 130c, 5f (per meal)
2 1/2 cup (337g)
1 2/3 clove(s) (5g)
5 tsp (6g)
1 2/3 cup, chopped (67g)
3 1/3 cup(s) (mL)
13 1/3 tbsp (160g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Small toasted bagel with butter and jelly
300cal, 7p, 50c, 7f (per meal)
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
685cal, 32p, 79c, 17f (per meal)
1 1/3 can (597g)
8 slice (256g)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1/2 tbsp (1g)
4 tsp (20mL)
4 tsp (20mL)
2/3 medium (2-1/2" dia) (73g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Toast with butter and jelly
267cal, 8p, 33c, 10f (per meal)
2. Celery sticks
13cal, 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.