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 (3075cals, 264g protein, 218g net carbs, 109g fat 43g fiber per day) cannot be customized.
Day 1
3125cals, 248g protein, 213g net carbs, 126g fat 37g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 serving(s) (121cal, 13p, 1c, 7f)
2 serving(s) (553cal, 28p, 62c, 14f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
3 1/4 serving(s) (189cal, 2p, 30c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
12 oz (770cal, 69p, 0c, 55f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3075cals, 259g protein, 204g net carbs, 114g fat 49g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 serving(s) (121cal, 13p, 1c, 7f)
2 serving(s) (553cal, 28p, 62c, 14f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
3 1/4 serving(s) (189cal, 2p, 30c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
12 oz (447cal, 68p, 1c, 19f)
4 cup(s) (279cal, 11p, 8c, 18f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3075cals, 239g protein, 251g net carbs, 105g fat 42g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 serving(s) (121cal, 13p, 1c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
10 tender(s) (571cal, 41p, 52c, 23f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3050cals, 240g protein, 237g net carbs, 108g fat 43g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
10 tender(s) (571cal, 41p, 52c, 23f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3075cals, 316g protein, 168g net carbs, 110g fat 39g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 bagel(s) (241cal, 7p, 35c, 7f)
2 1/2 serving(s) (898cal, 67p, 41c, 44f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3075cals, 315g protein, 192g net carbs, 97g fat 42g fiber per day
1 1/2 bagel(s) (399cal, 13p, 54c, 13f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 1/2 serving(s) (898cal, 67p, 41c, 44f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
1 serving(s) (82cal, 3p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3075cals, 230g protein, 259g net carbs, 102g fat 52g fiber per day
1 1/2 bagel(s) (399cal, 13p, 54c, 13f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (885cal, 65p, 97c, 15f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (63 items)
Beverages
Water
36 cup(s) (8551mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Sweets
Honey
2 tbsp (42g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Whole milk
6 1/2 cup(s) (1560mL)
Egg whites
1 1/2 cup (365g)
Butter
1/4 cup (62g)
Eggs
10 large (500g)
Parmesan cheese
4 tbsp (20g)
Cream cheese
1/4 cup (65g)
Romano cheese
3 dash (1g)
Fruits and Fruit Juices
Grapes
6 1/2 cup (598g)
Avocados
1 1/4 avocado(s) (251g)
Dried cranberries
2 tsp (7g)
Legumes and Legume Products
Lentils, raw
3 cup (544g)
Red lentils, raw
1 1/4 cup (240g)
Hummus
4 tbsp (60g)
Tempeh
1/2 lbs (227g)
Soy sauce
2 tbsp (30mL)
Fats and Oils
Salad dressing
2/3 cup (169mL)
Oil
3 oz (97mL)
Olive oil
1 2/3 oz (53mL)
Balsamic vinaigrette
4 tbsp (60mL)
Raspberry walnut vinaigrette
2 tsp (10mL)
Vegetables and Vegetable Products
Brussels sprouts
6 cup, shredded (300g)
Garlic
4 clove(s) (12g)
Fresh spinach
2 10oz package (599g)
Frozen broccoli
4 cup (364g)
Fresh cilantro
1 1/4 bunch (40g)
Fresh ginger
1 1/4 tbsp (8g)
Ketchup
5 tbsp (85g)
Edamame, frozen, shelled
2 cup (236g)
Beets, precooked (canned or refrigerated)
8 beet(s) (400g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (640g)
Baby carrots
16 medium (160g)
Bell pepper
1 large (164g)
Mushrooms
2 cup, chopped (140g)
Baked Products
Bagel
6 1/4 medium bagel (3-1/2" to 4" dia) (660g)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
2 g (2g)
Curry powder
2 1/2 tsp (5g)
Turmeric, ground
1 1/4 tsp (4g)
Cajun seasoning
1/4 cup (24g)
Cinnamon
3 dash (1g)
Ground ginger
4 dash (1g)
Garlic powder
1 tsp (3g)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Tilapia, raw
3/4 lbs (336g)
Cod, raw
2 lbs (907g)
Cereal Grains and Pasta
Brown rice
10 tbsp (119g)
Seitan
15 oz (425g)
Nut and Seed Products
Almonds
1 1/2 oz (47g)
Coconut milk, canned
13 1/4 tbsp (199mL)
Almond butter
1 1/2 tbsp (24g)
Walnuts
2 tsp, chopped (5g)
Pistachios, shelled
1/2 cup (62g)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Snacks
High-protein granola bar
3 bar (120g)
Other
Meatless chik'n tenders
20 pieces (510g)
Mixed greens
6 1/4 cup (188g)
Nutritional yeast
5 tsp (6g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
snack prep - 2 days
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Warm brussels sprout & lentil salad
553cal, 28p, 62c, 14f (per meal)
1 cup (192g)
4 tbsp (60mL)
4 cup(s) (948mL)
6 cup, shredded (300g)
1 tbsp (15mL)
1
Cook lentils in the water according to package instructions, then drain and set aside.
2
Heat oil in a skillet over medium heat. Add shredded brussels sprouts with some salt and cook until tender and lightly browned, about 4-5 minutes.
3
Stir in the cooked lentils and cook for another 1-2 minutes.
4
Toss with your salad dressing of choice, season with salt and pepper to taste, and serve.
breakfast prep - 3 days
1. Medium toasted bagel with butter
391cal, 11p, 53c, 14f (per meal)
2. 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.
dinner prep - 1 days
1. Simple salmon
770cal, 69p, 0c, 55f (per meal)
Recipe has been scaled from original by 0.5x. 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.
2. Buttery brown rice
125cal, 2p, 17c, 5f (per meal)
3/4 dash, ground (0g)
1/4 cup(s) (59mL)
3/4 dash (1g)
2 tbsp (24g)
1 tsp (5g)
Recipe has been scaled from original by 0.13x. 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.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1/2 clove (2g)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
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.
dinner prep - 1 days
1. Pan fried tilapia
447cal, 68p, 1c, 19f (per meal)
3/4 lbs (336g)
4 dash (3g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
3. Olive oil drizzled broccoli
279cal, 11p, 8c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Green dal
695cal, 33p, 72c, 24f (per meal)
2 1/2 clove(s) (8g)
1 1/4 bunch (40g)
2 1/2 tsp (5g)
1 1/4 tsp (4g)
3 cup(s) (mL)
1 1/4 cup(s) (38g)
1 1/4 tbsp (8g)
13 1/3 tbsp (200mL)
1 1/4 cup (240g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Bring the vegetable broth to a boil in a saucepan. Add the lentils, garlic, ginger, turmeric, and curry powder. Simmer uncovered for 15 minutes.
2
Meanwhile, blend the cilantro and coconut milk in a blender until smooth.
3
Stir the cilantro mixture and spinach into the cooked lentils. Mix well and season to taste with salt and pepper. If the mixture is too thick, add a splash of water. Cook on low for 2-3 minutes until the spinach wilts and everything is heated through. Enjoy!
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
snack prep - 3 days
2. Boiled eggs
139cal, 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.
dinner prep - 2 days
1. Crispy chik'n tenders
571cal, 41p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
2 cup (236g)
4 tbsp (60mL)
8 beet(s) (400g)
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.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Small toasted bagel with butter
241cal, 7p, 35c, 7f (per meal)
lunch prep - 2 days
1. Seitan salad
898cal, 67p, 41c, 44f (per meal)
15 oz (425g)
10 cup(s) (300g)
30 cherry tomatoes (510g)
1 1/4 avocado(s) (251g)
5 tbsp (75mL)
5 tsp (6g)
5 tsp (25mL)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Cajun cod
499cal, 82p, 5c, 16f (per meal)
Recipe has been scaled from original by 5.33x. 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. Lentils
405cal, 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.
snack prep - 2 days
1. Cottage cheese with almonds and cinnamon
232cal, 25p, 6c, 11f (per meal)
3 dash (1g)
9 almond (11g)
1 1/2 tbsp (24g)
1 1/2 cup (339g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
2. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 2 days
1. Small toasted bagel with cream cheese
399cal, 13p, 54c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
885cal, 65p, 97c, 15f (per meal)
1 large (164g)
4 dash (1g)
2 cup, chopped (140g)
1/2 lbs (227g)
1 tsp (3g)
2 tbsp (30mL)
1/2 cup (95g)
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Cranberry spinach salad
95cal, 2p, 7c, 6f (per meal)
3 dash (1g)
2 tsp (10mL)
1/8 6oz package (21g)
2 tsp, chopped (5g)
2 tsp (7g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 1 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
