3200 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 3200 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3175cal, 244g protein, 177g net carbs, 143g fat, 48g fiber per day) cannot be customized.
Day 1
3150cal, 254g protein, 219g net carbs, 117g fat, 50g fiber
2 container(s) (411cal, 35p, 36c, 11f)
2 serving(s) (114cal, 0p, 25c, 0f)
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1 peach(es) (66cal, 1p, 12c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3125cal, 248g protein, 219g net carbs, 110g fat, 66g fiber
2 container(s) (411cal, 35p, 36c, 11f)
2 serving(s) (114cal, 0p, 25c, 0f)
2 sandwich(es) (727cal, 22p, 62c, 36f)
5/8 cup (274cal, 28p, 6c, 10f)
2 1/2 sandwich(es) (925cal, 69p, 63c, 36f)
1 peach(es) (66cal, 1p, 12c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3175cal, 234g protein, 144g net carbs, 158g fat, 57g fiber
3 muffins (289cal, 20p, 3c, 21f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 sandwich(es) (727cal, 22p, 62c, 36f)
5/8 cup (274cal, 28p, 6c, 10f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3150cal, 267g protein, 114g net carbs, 164g fat, 39g fiber
3 muffins (289cal, 20p, 3c, 21f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
12 oz (847cal, 82p, 32c, 40f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3150cal, 235g protein, 196g net carbs, 142g fat, 39g fiber
3 muffins (289cal, 20p, 3c, 21f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (697cal, 33p, 46c, 41f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3200cal, 237g protein, 221g net carbs, 132g fat, 46g fiber
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
1 serving(s) (258cal, 32p, 13c, 8f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (697cal, 33p, 46c, 41f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3200cal, 234g protein, 128g net carbs, 178g fat, 39g fiber
2 sandwich(es) (990cal, 43p, 49c, 65f)
1 serving(s) (258cal, 32p, 13c, 8f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
9 oz salmon (948cal, 62p, 14c, 69f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (58 items)
Fruits and Fruit Juices
Peach
7 medium (2-2/3" dia) (1050g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
4 1/4 avocado(s) (854g)
Raspberries
32 raspberries (61g)
Applesauce
4 to-go container (~4 oz) (488g)
Lemon juice
2 tbsp (30mL)
Dried cranberries
9 1/4 tbsp (93g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/4 oz (7g)
Rosemary
5 dash (1g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (774g)
Tilapia, raw
3/4 lbs (336g)
Shrimp, raw
1/2 lbs (227g)
Salmon
1/2 lbs (255g)
Baked Products
Bread
2 lbs (864g)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (161g)
Mushrooms
1/4 lbs (106g)
Tomatoes
4 medium whole (2-3/5" dia) (476g)
Carrots
15 1/4 medium (932g)
Fresh spinach
3/8 10oz package (103g)
Frozen broccoli
4 1/2 cup (410g)
Bell pepper
2 2/3 large (439g)
Garlic
4 clove (12g)
Shallots
2 tbsp chopped (20g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
2 1/2 cup (295g)
Fresh ginger
3/4 slices (1" dia) (2g)
Broccoli
1 1/2 stalk (227g)
Beverages
Water
25 cup(s) (5925mL)
Protein powder
2 lbs (845g)
Other
Cacao nibs
4 tsp (13g)
Roasted chickpeas
1/2 cup (57g)
Mixed greens
4 1/4 cup (128g)
Edamame, dry roasted
1 1/3 cup (120g)
Sub roll(s)
3 roll(s) (255g)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Cheese
1/2 lbs (225g)
Eggs
6 large (300g)
Cheddar cheese
3/4 cup, shredded (85g)
Whole milk
4 cup (960mL)
Butter
6 tbsp (85g)
Heavy cream
6 tbsp (90mL)
Parmesan cheese
1 tbsp (5g)
Romano cheese
1/4 tbsp (2g)
Sliced cheese
4 slice (1 oz) (112g)
Nut and Seed Products
Walnuts
1 1/4 oz (14 halves) (35g)
Roasted pumpkin seeds, unsalted
1 1/2 cup (177g)
Roasted cashews
13 1/4 tbsp, halves and whole (114g)
Almonds
1/2 cup, slivered (54g)
Coconut milk, canned
3/8 can (172mL)
Legumes and Legume Products
Hummus
6 tbsp (90g)
Fats and Oils
Olive oil
2 1/2 oz (83mL)
Oil
1 oz (35mL)
Balsamic vinaigrette
3 tbsp (45mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Cereal Grains and Pasta
All-purpose flour
1/3 cup (42g)
Uncooked dry pasta
4 oz (114g)
Seitan
1/2 lbs (255g)
dinner prep - 2 days
1. Avocado tuna salad sandwich
925 cals, 69p, 63c, 36f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
2 1/2 can (430g)
10 slice (320g)
5/8 small (44g)
Recipe has been scaled from original by 2.5x. 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
Place mixture in between bread slices and serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Pumped up greek yogurt
410 cals, 35p, 36c, 11f (per meal)
2 tsp (7g)
16 raspberries (30g)
2 tbsp (12g)
2 (5.3 oz) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
2. Applesauce
115 cals, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
snack prep - 2 days
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
1020 cals, 57p, 67c, 53f (per meal)
5 dash (1g)
1 1/4 cup (38g)
1/4 lbs (106g)
1 1/4 cup, shredded (141g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
lunch prep - 2 days
1. Vegetable and hummus sandwich
725 cals, 22p, 62c, 36f (per meal)
2 tsp (10mL)
2 plum tomato (124g)
3 tbsp (45g)
2 tbsp (30mL)
2 small (5-1/2" long) (100g)
1 cup(s) (30g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
breakfast prep - 3 days
1. Broccoli & cheddar egg muffins
290 cals, 20p, 3c, 21f (per meal)
6 large (300g)
3/4 cup, shredded (85g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1/2 tbsp (8mL)
1 1/2 cup (137g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
3. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
3. Roasted cashews
350 cals, 9p, 17c, 27f (per meal)
6 2/3 tbsp, halves and whole (57g)
lunch prep - 1 days
1. Almond crusted tilapia
845 cals, 82p, 32c, 40f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1/3 cup (42g)
2 dash (1g)
1 tbsp (15mL)
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. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Shrimp scampi
695 cals, 33p, 46c, 41f (per meal)
1/2 lbs (227g)
4 clove (12g)
4 tbsp (57g)
6 tbsp (90mL)
4 oz (114g)
1/2 cup(s) (119mL)
1 tbsp (5g)
2 tbsp chopped (20g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 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. Cranberry spinach salad
95 cals, 2p, 7c, 6f (per meal)
4 tsp (13g)
4 tsp, chopped (10g)
1/4 6oz package (43g)
4 tsp (20mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 1 days
1. Grilled cheese sandwich
990 cals, 43p, 49c, 65f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
dinner prep - 1 days
1. Salmon & coconut ginger broccoli
950 cals, 62p, 14c, 69f (per meal)
3/4 slices (1" dia) (2g)
3/8 can (169mL)
1 1/2 stalk (227g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.