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
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 (3175cals, 236g protein, 289g net carbs, 96g fat 52g fiber per day) cannot be customized.
Day 1
3175cals, 237g protein, 317g net carbs, 83g fat 56g fiber per day
1 bagel(s) (402cal, 13p, 57c, 12f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 serving(s) (977cal, 41p, 115c, 29f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 oz (340cal, 45p, 1c, 17f)
3 serving(s) (323cal, 14p, 31c, 11f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3150cals, 244g protein, 300g net carbs, 88g fat 49g fiber per day
1 bagel(s) (402cal, 13p, 57c, 12f)
1 egg(s) (80cal, 6p, 0c, 6f)
14 2/3 nuggets (809cal, 45p, 76c, 33f)
2 3/4 cup(s) (143cal, 3p, 23c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 oz (340cal, 45p, 1c, 17f)
3 serving(s) (323cal, 14p, 31c, 11f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3175cals, 235g protein, 261g net carbs, 112g fat 46g fiber per day
1 bagel(s) (402cal, 13p, 57c, 12f)
1 egg(s) (80cal, 6p, 0c, 6f)
14 2/3 nuggets (809cal, 45p, 76c, 33f)
2 3/4 cup(s) (143cal, 3p, 23c, 1f)
1 container (139cal, 20p, 8c, 3f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
4 1/2 oz (318cal, 31p, 12c, 15f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3200cals, 240g protein, 328g net carbs, 79g fat 53g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 serving(s) (631cal, 31p, 102c, 4f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 container (139cal, 20p, 8c, 3f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
6 oz (402cal, 35p, 9c, 24f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (234cal, 12p, 25c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3175cals, 242g protein, 205g net carbs, 136g fat 43g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 container (139cal, 20p, 8c, 3f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
6 oz (402cal, 35p, 9c, 24f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (234cal, 12p, 25c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3150cals, 226g protein, 308g net carbs, 87g fat 59g fiber per day
2 toast(s) (411cal, 24p, 48c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 toast(s) (636cal, 38p, 69c, 12f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
21 crisps (213cal, 4p, 36c, 5f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3150cals, 226g protein, 308g net carbs, 87g fat 59g fiber per day
2 toast(s) (411cal, 24p, 48c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 toast(s) (636cal, 38p, 69c, 12f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
21 crisps (213cal, 4p, 36c, 5f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (63 items)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Eggs
11 medium (482g)
Cream cheese
6 tbsp (87g)
Butter
1/2 stick (60g)
Nonfat greek yogurt, plain
2 1/2 container (420g)
Fruits and Fruit Juices
Fruit juice
48 fl oz (1440mL)
Pears
4 medium (712g)
Lemon juice
3 1/4 tbsp (49mL)
Strawberries
5 1/2 cup, whole (792g)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Nectarine
2 medium (2-1/2" dia) (284g)
Fats and Oils
Oil
1/3 oz (10mL)
Olive oil
1/4 lbs (113mL)
Mayonnaise
2 tbsp (30mL)
Other
Italian seasoning
1/4 tbsp (3g)
Tzatziki
1/6 cup(s) (42g)
Vegan chik'n nuggets
29 1/3 nuggets (631g)
Protein greek yogurt, flavored
3 container (450g)
Meatless chik'n tenders
26 pieces (663g)
Baked chips, any flavor
42 crips (98g)
Vegetables and Vegetable Products
Cucumber
2 cucumber (8-1/4") (620g)
Lima beans, frozen
1 1/2 package (10 oz) (426g)
Ketchup
14 tbsp (235g)
Frozen green beans
2 1/3 cup (282g)
Fresh parsley
3 sprigs (3g)
Tomatoes
3 medium whole (2-3/5" dia) (389g)
Onion
5/6 medium (2-1/2" dia) (90g)
Garlic
1 1/2 clove(s) (5g)
Tomato paste
1/2 tbsp (8g)
Canned crushed tomatoes
1/2 can (203g)
Carrots
5 1/2 medium (336g)
Raw celery
4 stalk, small (5" long) (68g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Baked Products
Bagel
5 medium bagel (3-1/2" to 4" dia) (525g)
Bread
2/3 lbs (320g)
Beverages
Water
34 cup(s) (8030mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Spices and Herbs
Oregano, dried
3 dash, leaves (0g)
Dried dill weed
2 tsp (2g)
Salt
1/2 oz (12g)
Black pepper
2 1/4 g (2g)
Balsamic vinegar
1 tbsp (15mL)
Dijon mustard
2 tbsp (30g)
Ground cumin
2 dash (1g)
Paprika
1 g (1g)
Yellow mustard
2 dash or 1 packet (1g)
Mustard
2 tbsp (30g)
Onion powder
2 tsp (5g)
Red wine vinegar
1/2 tbsp (8mL)
Legumes and Legume Products
White beans, canned
3/4 can(s) (329g)
Lentils, raw
2 1/2 cup (456g)
Roasted peanuts
1/2 cup (73g)
Chickpeas, canned
4 can (1792g)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (96g)
All-purpose flour
1/8 cup(s) (16g)
Uncooked dry pasta
2 1/4 oz (64g)
Finfish and Shellfish Products
Tilapia, raw
1 1/4 lbs (574g)
Salmon
2 fillet/s (6 oz each) (340g)
Nut and Seed Products
Almonds
3 tbsp, slivered (20g)
Pistachios, shelled
1/2 cup (62g)
Roasted cashews
10 tbsp (86g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Sweets
Honey
1 tbsp (21g)
snack prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 3 days
1. Cucumber & cream cheese bagels
402cal, 13p, 57c, 12f (per meal)
2 dash (1g)
2 tbsp (29g)
8 slices (56g)
1 medium bagel (3-1/2" to 4" dia) (105g)
1
Toast bagel if desired.
2
Spread cream cheese on bagel and top with cucumber slices. Sprinkle italian seasoning on top and serve.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Greek white bean & quinoa bowl
977cal, 41p, 115c, 29f (per meal)
1 cup(s) (222mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
1/6 cup(s) (42g)
3 dash (0g)
3/4 can(s) (329g)
1/2 cup (96g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Combine quinoa, water, and a pinch of salt in a saucepan over high heat. Bring to a boil, cover, reduce heat to low and cook until quinoa is soft and water is absorbed, about 10-20 minutes (or follow the package instructions). Set aside.
2
In a medium bowl, add the white beans, dill, oregano, lemon juice, olive oil, and some salt and pepper. Stir to coat the beans.
3
Serve the quinoa with Greek white beans and tzatziki.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Broiled tilapia
340cal, 45p, 1c, 17f (per meal)
4 dash (3g)
2 tbsp (30mL)
1 lbs (448g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Olive oil drizzled lima beans
323cal, 14p, 31c, 11f (per meal)
1 1/2 tbsp (23mL)
1 1/2 package (10 oz) (426g)
1/4 tbsp (5g)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Chik'n nuggets
809cal, 45p, 76c, 33f (per meal)
Recipe has been scaled from original by 7.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Grapefruit
119cal, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. 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)
dinner prep - 1 days
1. Almond crusted tilapia
318cal, 31p, 12c, 15f (per meal)
1/4 lbs (126g)
3 tbsp, slivered (20g)
1 tsp (6mL)
3/4 dash (0g)
1/8 cup(s) (16g)
Recipe has been scaled from original by 0.38x. 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
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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. Buttered green beans
342cal, 5p, 14c, 26f (per meal)
2 1/3 cup (282g)
1/4 tsp (1g)
1/4 tsp (0g)
2 1/3 tbsp (32g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Medium toasted bagel with butter
391cal, 11p, 53c, 14f (per meal)
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
dinner prep - 2 days
1. Honey dijon salmon
402cal, 35p, 9c, 24f (per meal)
2 tsp (10mL)
1 clove (3g)
1 tbsp (21g)
2 tbsp (30g)
2 fillet/s (6 oz each) (340g)
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 can (448g)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1
Add all ingredients to a bowl and toss. Serve!
3. Lentils
289cal, 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. Lentil & tomato pasta
631cal, 31p, 102c, 4f (per meal)
1/4 large (38g)
1/2 tbsp (8g)
3/8 tsp (2mL)
2 dash (1g)
2 dash (1g)
1/2 cup(s) (104mL)
1/2 can (203g)
1/2 medium (31g)
1/2 clove(s) (2g)
6 tbsp (72g)
2 1/4 oz (64g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
3. Nectarine
140cal, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
breakfast prep - 2 days
1. Chickpea & tomato toasts
411cal, 24p, 48c, 7f (per meal)
1 can (448g)
16 slice(s), thin/small (240g)
4 tbsp (70g)
4 slice(s) (128g)
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
lunch prep - 2 days
1. Smashed chickpea toast
636cal, 38p, 69c, 12f (per meal)
2 can (896g)
1/2 cup (140g)
2 tbsp (30g)
2 tsp (5g)
4 stalk, small (5" long) (68g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
1 1/2 cucumber (8-1/4") (452g)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
snack prep - 2 days
1. Baked chips
213cal, 4p, 36c, 5f (per meal)
21 crips (49g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.