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 (2975cal, 199g protein, 276g net carbs, 99g fat, 45g fiber per day) cannot be customized.
Day 1
2950cal, 195g protein, 334g net carbs, 72g fat, 47g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 container(s) (181cal, 8p, 32c, 2f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 burger (722cal, 32p, 83c, 24f)
4 roll (308cal, 11p, 53c, 5f)
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2875cal, 188g protein, 355g net carbs, 59g fat, 45g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 container(s) (181cal, 8p, 32c, 2f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
3000cal, 201g protein, 389g net carbs, 52g fat, 44g fiber
1 container(s) (206cal, 17p, 18c, 6f)
1 container(s) (181cal, 8p, 32c, 2f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 serving(s) (883cal, 46p, 132c, 15f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2975cal, 214g protein, 252g net carbs, 104g fat, 44g fiber
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 container (131cal, 14p, 13c, 3f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 serving(s) (883cal, 46p, 132c, 15f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2975cal, 209g protein, 178g net carbs, 134g fat, 55g fiber
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 container (131cal, 14p, 13c, 3f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
8 oz (342cal, 18p, 5c, 28f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2975cal, 186g protein, 199g net carbs, 140g fat, 45g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
2 serving(s) (199cal, 7p, 5c, 14f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
2 2/3 serving(s) (645cal, 37p, 18c, 45f)
2 container(s) (310cal, 25p, 33c, 8f)
8 oz (342cal, 18p, 5c, 28f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
3025cal, 203g protein, 225g net carbs, 132g fat, 34g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
2 serving(s) (199cal, 7p, 5c, 14f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
2 2/3 serving(s) (645cal, 37p, 18c, 45f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Other
Vegan chik'n nuggets
20 nuggets (430g)
Cacao nibs
3 tsp (10g)
Mixed greens
1 package (5.5 oz) (147g)
Veggie burger patty
2 patty (142g)
Cottage cheese & fruit cup
2 container (340g)
Baked chips, any flavor
36 crips (84g)
Sub roll(s)
1 1/2 roll(s) (128g)
Vegetables and Vegetable Products
Ketchup
1/2 cup (119g)
Fresh spinach
20 1/2 cup(s) (615g)
Frozen broccoli
1 package (284g)
Garlic
9 clove(s) (27g)
Kale leaves
1/4 lbs (123g)
Onion
5/6 medium (2-1/2" dia) (94g)
Tomatoes
7 medium whole (2-3/5" dia) (863g)
Collard greens
1 2/3 lbs (756g)
Bell pepper
3/4 small (56g)
Fruits and Fruit Juices
Banana
6 1/4 medium (7" to 7-7/8" long) (738g)
Raspberries
1/2 lbs (230g)
Orange
4 1/2 orange (693g)
Grapes
8 cup (736g)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
1 tbsp (15mL)
Lemon
1/4 small (15g)
Beverages
Protein powder
16 oz (451g)
Water
20 cup(s) (4771mL)
Protein powder, vanilla
4 1/2 scoop (1/3 cup ea) (140g)
Almond milk, unsweetened
1/2 cup (120mL)
Dairy and Egg Products
Lowfat flavored greek yogurt
7 (5.3 oz ea) container(s) (1050g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Whole milk
1/2 gallon (1759mL)
Eggs
10 large (500g)
Fresh mozzarella cheese
2/3 lbs (302g)
Cheese
1 1/2 slice (1 oz each) (42g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Hamburger buns
2 bun(s) (102g)
Cereal Grains and Pasta
Uncooked dry pasta
1 1/2 lbs (684g)
Quinoa, uncooked
1 cup (170g)
Seitan
1/4 lbs (128g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Legumes and Legume Products
Firm tofu
2 lbs (907g)
Spices and Herbs
Salt
1/4 oz (8g)
Basil, dried
2 tsp, ground (3g)
Black pepper
1 1/2 g (1g)
Fresh basil
1/3 cup, chopped (14g)
Fats and Oils
Salad dressing
1 tbsp (15mL)
Oil
2 3/4 oz (84mL)
Olive oil
2 tbsp (30mL)
Balsamic vinaigrette
1/3 cup (79mL)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Flavored instant oatmeal
4 packet (172g)
dinner prep - 2 days
1. Chik'n nuggets
550 cals, 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.
breakfast prep - 3 days
1. Pumped up greek yogurt
205 cals, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
3. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz ea) (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. Dinner roll
310 cals, 11p, 53c, 5f (per meal)
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
snack prep - 3 days
1. Green protein shake
390 cals, 41p, 42c, 2f (per meal)
1 1/2 cup(s) (45g)
3/8 cup(s) (89mL)
1 1/2 orange (231g)
1 1/2 scoop (1/3 cup ea) (47g)
3/4 medium (7" to 7-7/8" long) (89g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
885 cals, 46p, 132c, 15f (per meal)
3/4 lbs (342g)
1 package (16 oz) (453g)
1 package (284g)
2 clove(s) (6g)
1/2 dash (0g)
1/2 cup (120mL)
2 tsp, ground (3g)
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
breakfast prep - 2 days
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 2 days
1. Avocado tuna salad
655 cals, 61p, 9c, 36f (per meal)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 cup (90g)
3/4 small (53g)
3 can (516g)
3/4 cup, chopped (135g)
Recipe has been scaled from original by 3x. 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.
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.
snack prep - 2 days
1. Baked chips
180 cals, 3p, 31c, 5f (per meal)
18 crips (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.67x. 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
3. Simple sauteed spinach
200 cals, 7p, 5c, 14f (per meal)
2 clove (6g)
4 dash, ground (1g)
4 dash (3g)
2 tbsp (30mL)
16 cup(s) (480g)
Recipe has been scaled from original by 2x. 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.
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. Simple mozzarella and tomato salad
645 cals, 37p, 18c, 45f (per meal)
2 large whole (3" dia) (364g)
1/3 lbs (151g)
2 2/3 tbsp (40mL)
2 2/3 tbsp, chopped (7g)
Recipe has been scaled from original by 0.67x. 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.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Seitan philly cheesesteak
855 cals, 56p, 83c, 31f (per meal)
1 1/2 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
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 kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
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.