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
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 (3100cal, 226g protein, 247g net carbs, 113g fat, 48g fiber per day) cannot be customized.
Day 1
3125cal, 227g protein, 225g net carbs, 126g fat, 47g fiber
6 oz (443cal, 36p, 12c, 23f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 serving(s) (347cal, 24p, 51c, 1f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
2 container (261cal, 28p, 26c, 5f)
10 nuggets (552cal, 31p, 52c, 23f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3025cal, 206g protein, 251g net carbs, 118g fat, 34g fiber
1 serving(s) (482cal, 18p, 40c, 25f)
3 serving(s) (227cal, 5p, 16c, 14f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
2 container (261cal, 28p, 26c, 5f)
10 nuggets (552cal, 31p, 52c, 23f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3150cal, 236g protein, 176g net carbs, 146g fat, 46g fiber
1 serving(s) (482cal, 18p, 40c, 25f)
3 serving(s) (227cal, 5p, 16c, 14f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 1/3 serving(s) (330cal, 25p, 38c, 7f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3100cal, 213g protein, 291g net carbs, 98g fat, 52g fiber
1 apple(s) (310cal, 8p, 26c, 17f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/3 serving(s) (330cal, 25p, 38c, 7f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3075cal, 200g protein, 384g net carbs, 56g fat, 63g fiber
1 apple(s) (310cal, 8p, 26c, 17f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/3 serving(s) (330cal, 25p, 38c, 7f)
2 2/3 serving(s) (740cal, 46p, 104c, 4f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3100cal, 249g protein, 200g net carbs, 123g fat, 49g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
7 zucchini halve(s) (672cal, 37p, 36c, 35f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 slice(s) (267cal, 8p, 33c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (155cal, 5p, 30c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3100cal, 249g protein, 200g net carbs, 123g fat, 49g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
7 zucchini halve(s) (672cal, 37p, 36c, 35f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 slice(s) (267cal, 8p, 33c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (155cal, 5p, 30c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (48 items)
Other
Vegan chik'n nuggets
20 nuggets (430g)
Mixed greens
3 package (5.5 oz) (483g)
Cottage cheese & fruit cup
6 container (1020g)
Curry paste
4 tsp (20g)
Nutritional yeast
4 tsp (5g)
Vegan sausage
6 sausage (600g)
Vegetables and Vegetable Products
Ketchup
5 tbsp (85g)
Kale leaves
4 1/3 cup, chopped (173g)
Onion
2/3 medium (2-1/2" dia) (72g)
Tomatoes
7 medium whole (2-3/5" dia) (844g)
Bell pepper
3 large (492g)
Garlic
1 1/3 clove(s) (4g)
Frozen mixed veggies
2 cup (270g)
Zucchini
7 large (2261g)
Mashed potato mix
3 oz (85g)
Fruits and Fruit Juices
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lime juice
1 fl oz (35mL)
Avocados
2 2/3 avocado(s) (536g)
Apples
4 medium (3" dia) (728g)
Grapes
2 cup (184g)
Fats and Oils
Salad dressing
13 1/2 tbsp (203mL)
Oil
3 tbsp (45mL)
Olive oil
1 tsp (5mL)
Balsamic vinaigrette
1 tbsp (15mL)
Beverages
Water
27 1/2 cup(s) (6518mL)
Protein powder
19 1/2 scoop (1/3 cup ea) (604g)
Spices and Herbs
Salt
1/3 oz (10g)
Garlic powder
1/4 tbsp (3g)
Black pepper
1 g (1g)
Fresh basil
4 tbsp leaves, whole (6g)
Dairy and Egg Products
Eggs
19 large (950g)
Whole milk
1/2 gallon (1680mL)
Butter
1/4 stick (25g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Goat cheese
1/2 lbs (198g)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Bread
6 slice (192g)
Sweets
Jelly
1 3/4 oz (49g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Lentils, raw
3 1/2 cup (672g)
Roasted peanuts
1 cup (146g)
Peanut butter
4 tbsp (64g)
Nut and Seed Products
Coconut milk, canned
1 cup (240mL)
Breakfast Cereals
Breakfast cereal
4 serving (120g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Cereal Grains and Pasta
Uncooked dry pasta
13 1/3 oz (380g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 jar (24 oz) (1015g)
Vegetable broth
2 2/3 cup(s) (mL)
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.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Kale & eggs
380 cals, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Small toasted bagel with butter and jelly
150 cals, 4p, 25c, 4f (per meal)
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. 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. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 2 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
2/3 cup (128g)
1 1/3 cup(s) (316mL)
1 1/3 dash (1g)
1 cup (240mL)
4 tsp (20g)
Recipe has been scaled from original by 0.33x. 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. 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.
3. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Breakfast cereal with protein milk
330 cals, 25p, 38c, 7f (per meal)
2/3 cup (160mL)
1 1/3 serving (40g)
2/3 scoop (1/3 cup ea) (21g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
lunch prep - 2 days
1. Pasta with store-bought sauce
850 cals, 29p, 157c, 6f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
breakfast prep - 2 days
1. Apple & peanut butter
310 cals, 8p, 26c, 17f (per meal)
1
Slice an apple and spread peanut butter evenly over each slice.
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.
dinner prep - 1 days
1. Lentil and veggie soup
740 cals, 46p, 104c, 4f (per meal)
2/3 cup (128g)
2 2/3 cup(s) (mL)
1 1/3 cup, chopped (53g)
4 tsp (5g)
1 1/3 clove(s) (4g)
2 cup (270g)
Recipe has been scaled from original by 0.67x. 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. Caprese salad
215 cals, 12p, 7c, 14f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
breakfast prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
670 cals, 37p, 36c, 35f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. 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.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Toast with butter and jelly
265 cals, 8p, 33c, 10f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Instant mashed potatoes
155 cals, 5p, 30c, 1f (per meal)
3 oz (85g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.