3100 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 3100 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 (3125cal, 244g protein, 247g net carbs, 101g fat, 62g fiber per day) cannot be customized.
Day 1
3000cal, 223g protein, 208g net carbs, 114g fat, 60g fiber
5 mini muffin(s) (306cal, 24p, 2c, 23f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
3 serving(s) (548cal, 26p, 8c, 44f)
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (243cal, 3p, 37c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3125cal, 235g protein, 227g net carbs, 110g fat, 76g fiber
5 mini muffin(s) (306cal, 24p, 2c, 23f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
3 serving(s) (548cal, 26p, 8c, 44f)
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
4 serving(s) (271cal, 5p, 17c, 19f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3200cal, 257g protein, 261g net carbs, 97g fat, 62g fiber
2 toast(s) (386cal, 17p, 36c, 13f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 taco(s) (350cal, 15p, 4c, 29f)
2 container (261cal, 28p, 26c, 5f)
2 can(s) (421cal, 9p, 84c, 3f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3100cal, 240g protein, 291g net carbs, 75g fat, 77g fiber
2 toast(s) (386cal, 17p, 36c, 13f)
2 egg(s) (139cal, 13p, 1c, 10f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3150cal, 261g protein, 233g net carbs, 109g fat, 51g fiber
2 toast(s) (386cal, 17p, 36c, 13f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (641cal, 8p, 22c, 52f)
3 cup(s) (344cal, 5p, 76c, 2f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 container (131cal, 14p, 13c, 3f)
7 1/2 oz (529cal, 51p, 20c, 25f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3125cal, 255g protein, 224g net carbs, 112g fat, 49g fiber
2 slice(s) (475cal, 23p, 26c, 26f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 serving(s) (641cal, 8p, 22c, 52f)
3 cup(s) (344cal, 5p, 76c, 2f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 container (131cal, 14p, 13c, 3f)
7 1/2 oz (529cal, 51p, 20c, 25f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3125cal, 237g protein, 283g net carbs, 90g fat, 58g fiber
2 slice(s) (475cal, 23p, 26c, 26f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 3/4 serving(s) (303cal, 8p, 60c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 2/3 serving(s) (903cal, 44p, 102c, 25f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (60 items)
Vegetables and Vegetable Products
Garlic
3 clove(s) (9g)
Fresh spinach
8 cup(s) (239g)
Tomatoes
4 2/3 medium whole (2-3/5" dia) (577g)
Fresh parsley
6 sprigs (6g)
Onion
2 medium (2-1/2" dia) (198g)
Raw celery
5 1/2 stalk, medium (7-1/2" - 8" long) (223g)
Carrots
2 1/2 medium (159g)
Frozen mixed veggies
1 cup (135g)
Bell pepper
1/2 small (37g)
Cabbage
1 1/2 head, small (about 4-1/2" dia) (1071g)
Canned crushed tomatoes
3/8 can (169g)
Spices and Herbs
Black pepper
2 tsp, ground (5g)
Salt
3/4 oz (18g)
Balsamic vinegar
2 tbsp (30mL)
Oregano, dried
1/2 tsp, leaves (0g)
Basil, dried
1/2 tsp, leaves (0g)
Fats and Oils
Olive oil
1 1/2 oz (51mL)
Oil
4 oz (120mL)
Salad dressing
1/2 cup (113mL)
Ranch dressing
6 tbsp (90mL)
Dairy and Egg Products
Butter
3/4 tbsp (11g)
Goat cheese
5 tbsp (70g)
Eggs
15 large (750g)
Cheddar cheese
1/2 cup, shredded (57g)
Nonfat greek yogurt, plain
1/2 cup (158g)
Beverages
Water
2 1/2 gallon (10099mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
All-purpose flour
3/8 cup(s) (52g)
Legumes and Legume Products
Lentils, raw
3 cup (592g)
Chickpeas, canned
2 can (896g)
White beans, canned
3/4 can(s) (329g)
Refried beans
1 1/2 cup (363g)
Tempeh
1 1/4 lbs (567g)
Nut and Seed Products
Coconut milk, canned
6 tbsp (91mL)
Roasted pumpkin seeds, unsalted
1 1/2 cup (177g)
Almonds
10 tbsp, slivered (68g)
Other
Curry paste
1/2 tbsp (8g)
Mixed greens
7 1/2 cup (225g)
Guacamole, store-bought
1 cup (247g)
Protein bar (20g protein)
2 bar (100g)
Cottage cheese & fruit cup
5 container (850g)
Coleslaw mix
1 cup (90g)
Italian seasoning
1/2 tbsp (5g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Fruits and Fruit Juices
Orange
9 orange (1386g)
Banana
5 1/2 medium (7" to 7-7/8" long) (649g)
Fruit juice
56 fl oz (1680mL)
Avocados
1 avocado(s) (201g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Vegetable broth
3/8 cup(s) (mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Barbecue sauce
2 tbsp (34g)
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Baked Products
Bread
2/3 lbs (320g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Finfish and Shellfish Products
Tilapia, raw
15 oz (420g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Snacks
Pretzels, hard, salted
2 3/4 oz (78g)
dinner prep - 1 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
4 tbsp (48g)
1/2 cup(s) (119mL)
1/2 dash (0g)
6 tbsp (90mL)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Buttery white rice
245 cals, 3p, 37c, 9f (per meal)
1 dash, ground (0g)
3/4 tbsp (11g)
2 dash (2g)
1/2 cup(s) (119mL)
4 tbsp (46g)
Recipe has been scaled from original by 0.25x. 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.
3. 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
305 cals, 24p, 2c, 23f (per meal)
5 slice(s), thin/small (75g)
5 tbsp (70g)
5 large (250g)
5 tsp (25mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 2 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. 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.
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. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Southwest avocado toast
385 cals, 17p, 36c, 13f (per meal)
1/4 cup(s) (8g)
1/2 cup (121g)
4 tbsp (62g)
2 slice(s) (64g)
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Boiled eggs
140 cals, 13p, 1c, 10f (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.
snack prep - 2 days
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
3. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 1 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. 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.
2. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (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.
lunch prep - 1 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1/2 small (37g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1 cup (90g)
2 tbsp (34g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
dinner prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
3/8 cup(s) (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 2 days
1. Roasted cabbage steaks with dressing
640 cals, 8p, 22c, 52f (per meal)
3 tbsp (45mL)
1/4 tbsp (3g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/4 tbsp (34mL)
3/4 head, small (about 4-1/2" dia) (536g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
snack prep - 3 days
1. Double chocolate protein shake
205 cals, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Avocado toast with egg
475 cals, 23p, 26c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Lentil Soup
905 cals, 44p, 102c, 25f (per meal)
3/8 medium (2-1/2" dia) (46g)
5/6 medium (51g)
5/6 stalk, medium (7-1/2" - 8" long) (33g)
5/6 clove(s) (3g)
1/2 tsp, leaves (0g)
3/8 can (169g)
13 1/3 tbsp (160g)
3 1/3 cup(s) (790mL)
1/4 cup(s) (6g)
1/2 tsp (3g)
1/4 tsp, ground (0g)
5 tsp (25mL)
1/2 tsp, leaves (0g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.