3100 calorie pescetarian meal plan
In just a few clicks, generate your own 3100 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3075cals, 205g protein, 245g net carbs, 119g fat 51g fiber per day) cannot be customized.
Day 1
3050cals, 196g protein, 279g net carbs, 111g fat 41g fiber per day
12 cracker(s) (203cal, 3p, 27c, 9f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
2 wrap(s) (813cal, 42p, 77c, 34f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
11 tender(s) (628cal, 45p, 57c, 25f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3050cals, 196g protein, 279g net carbs, 111g fat 41g fiber per day
12 cracker(s) (203cal, 3p, 27c, 9f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
2 wrap(s) (813cal, 42p, 77c, 34f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
11 tender(s) (628cal, 45p, 57c, 25f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3075cals, 210g protein, 180g net carbs, 146g fat 53g fiber per day
12 cracker(s) (203cal, 3p, 27c, 9f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (469cal, 6p, 13c, 37f)
3/4 serving(s) (264cal, 4p, 36c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (436cal, 41p, 6c, 24f)
2 stick(s) (165cal, 13p, 3c, 11f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3125cals, 206g protein, 179g net carbs, 148g fat 61g fiber per day
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (469cal, 6p, 13c, 37f)
3/4 serving(s) (264cal, 4p, 36c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (436cal, 41p, 6c, 24f)
2 stick(s) (165cal, 13p, 3c, 11f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3100cals, 211g protein, 276g net carbs, 101g fat 60g fiber per day
3/4 serving(s) (264cal, 4p, 36c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3075cals, 210g protein, 252g net carbs, 108g fat 60g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 egg(s) (238cal, 19p, 1c, 18f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3075cals, 201g protein, 273g net carbs, 112g fat 42g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 egg(s) (238cal, 19p, 1c, 18f)
2 can(s) (421cal, 9p, 84c, 3f)
2 container (261cal, 28p, 26c, 5f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
10 oz (501cal, 59p, 20c, 20f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (57 items)
Fruits and Fruit Juices
Nectarine
4 medium (2-1/2" dia) (568g)
Orange
5 orange (770g)
Banana
6 3/4 medium (7" to 7-7/8" long) (797g)
Avocados
5 3/4 avocado(s) (1164g)
Lemon
1 1/2 small (87g)
Lime juice
3 fl oz (89mL)
Apples
2 1/4 medium (3" dia) (410g)
Grapes
6 1/2 cup (598g)
Other
Meatless chik'n tenders
1 3/4 lbs (845g)
Mixed greens
4 1/3 cup (130g)
Cottage cheese & fruit cup
5 container (850g)
Alfredo sauce
3/4 cup (180g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Crackers
36 crackers (126g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Roasted peanuts
56 tsp (170g)
Firm tofu
2/3 lbs (298g)
White beans, canned
1 1/2 can(s) (659g)
Chickpeas, canned
1 1/2 can (672g)
Vegetables and Vegetable Products
Cucumber
1 cup slices (104g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (696g)
Fresh spinach
4 cup(s) (120g)
Ketchup
1/3 cup (94g)
Kale leaves
2/3 lbs (315g)
Onion
3 medium (2-1/2" dia) (331g)
Garlic
1 1/2 clove (5g)
Fresh parsley
4 1/2 sprigs (5g)
Dairy and Egg Products
Feta cheese
1/2 cup (75g)
Whole milk
6 1/4 cup(s) (1500mL)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
String cheese
4 stick (112g)
Eggs
10 large (500g)
Butter
3 tbsp (42g)
Beverages
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Water
18 1/2 cup(s) (4385mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Snacks
Large granola bar
2 bar (74g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Salmon
3/4 lbs (340g)
Tilapia, raw
10 oz (280g)
Spices and Herbs
Black pepper
5 g (5g)
Salt
1/2 oz (13g)
Garlic powder
2 tsp (6g)
Fresh thyme
1/4 tbsp (1g)
Paprika
1 1/2 tbsp (10g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Nut and Seed Products
Almond butter
2 1/4 tbsp (36g)
Coconut flakes
2 1/4 tbsp (12g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Apple cider vinegar
1 1/2 tbsp (1mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Fats and Oils
Olive oil
5 tsp (26mL)
Oil
1 1/4 oz (37mL)
Cereal Grains and Pasta
Uncooked dry pasta
1/4 lbs (128g)
All-purpose flour
1/4 cup(s) (26g)
Brown rice
6 tbsp (71g)
lunch prep - 2 days
1. Mediterranean chik'n wrap
813cal, 42p, 77c, 34f (per meal)
10 oz (284g)
4 tortilla (approx 7-8" dia) (196g)
1 cup (30g)
1/2 cup (120g)
1 cup slices (104g)
1/2 cup (75g)
4 slice(s), thin/small (60g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
1. Green protein shake
131cal, 14p, 14c, 1f (per meal)
1/2 orange (77g)
1/4 medium (7" to 7-7/8" long) (30g)
1/2 scoop (1/3 cup ea) (16g)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Crispy chik'n tenders
628cal, 45p, 57c, 25f (per meal)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 bunch (255g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. 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 - 3 days
1. Crackers
203cal, 3p, 27c, 9f (per meal)
36 crackers (126g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/2 small (35g)
1/2 cup, chopped (90g)
2 can (344g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Apple, banana, almond butter bowl
264cal, 4p, 36c, 8f (per meal)
3/4 medium (7" to 7-7/8" long) (89g)
3/4 tbsp (12g)
3/4 tbsp (4g)
3/4 medium (3" dia) (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put banana and apple chunks in a bowl. Mix together.
2
Top with coconut flakes and drizzle with almond butter.
2. Cottage cheese & fruit cup
131cal, 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
1 tsp, ground (2g)
1 tsp (6g)
1 tsp (3g)
1 tbsp (15mL)
2 medium whole (2-3/5" dia) (246g)
2 avocado(s) (402g)
4 tbsp (60mL)
4 tbsp minced (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
4 large (200g)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 2 days
1. Salmon alfredo pasta
627cal, 45p, 47c, 27f (per meal)
1/4 lbs (128g)
3/4 cup (180g)
3 cup(s) (90g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
dinner prep - 2 days
1. Bean & tofu goulash
656cal, 37p, 65c, 19f (per meal)
2/3 lbs (298g)
1/4 tbsp (1g)
1 1/2 tbsp (10g)
1 1/2 tbsp (23mL)
1 1/2 clove (5g)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
1 1/2 can (672g)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
breakfast prep - 2 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
2. Basic scrambled eggs
238cal, 19p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
dinner prep - 1 days
1. Pan seared breaded tilapia
501cal, 59p, 20c, 20f (per meal)
2 1/2 tsp (12g)
1/4 cup(s) (26g)
1 1/4 tsp (6mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
10 oz (280g)
Recipe has been scaled from original by 0.42x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Buttery brown rice
375cal, 6p, 52c, 15f (per meal)
1/4 tsp, ground (1g)
3/4 cup(s) (178mL)
1/4 tsp (2g)
6 tbsp (71g)
1 tbsp (16g)
Recipe has been scaled from original by 0.38x. 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. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Tomato soup
421cal, 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.
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Cottage cheese & fruit cup
261cal, 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.