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 (3175cal, 243g protein, 167g net carbs, 144g fat, 61g fiber per day) cannot be customized.
Day 1
3175cal, 245g protein, 170g net carbs, 139g fat, 66g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3175cal, 248g protein, 160g net carbs, 155g fat, 36g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 1/4 serving(s) (871cal, 41p, 57c, 52f)
3 serving(s) (227cal, 5p, 16c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3250cal, 230g protein, 138g net carbs, 175g fat, 51g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 grapefruit (119cal, 2p, 23c, 0f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/4 serving(s) (871cal, 41p, 57c, 52f)
3 serving(s) (227cal, 5p, 16c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3175cal, 254g protein, 147g net carbs, 149g fat, 57g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 grapefruit (119cal, 2p, 23c, 0f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3225cal, 243g protein, 174g net carbs, 144g fat, 64g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 avocado (961cal, 41p, 50c, 51f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3150cal, 239g protein, 192g net carbs, 124g fat, 78g fiber
2 serving(s) (358cal, 55p, 6c, 12f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 avocado (961cal, 41p, 50c, 51f)
1 serving(s) (68cal, 1p, 4c, 5f)
5 oz pudding (234cal, 9p, 10c, 13f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (812cal, 39p, 92c, 23f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3150cal, 247g protein, 189g net carbs, 123g fat, 74g fiber
2 serving(s) (358cal, 55p, 6c, 12f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
5 oz pudding (234cal, 9p, 10c, 13f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (812cal, 39p, 92c, 23f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (53 items)
Other
Nutritional yeast
2 tbsp (7g)
Chickpea pasta
3 oz (85g)
Mixed greens
24 cup (725g)
Smoked paprika
1 tsp (2g)
Coleslaw mix
1 1/2 cup (135g)
Dairy and Egg Products
Butter
1 stick (109g)
Eggs
30 medium (1324g)
Whole milk
6 1/4 cup (1490mL)
Heavy cream
1/2 cup (113mL)
Parmesan cheese
1 1/4 tbsp (6g)
Kefir, flavored
4 cup (960mL)
Nonfat greek yogurt, plain
1/2 cup (140g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Egg whites
16 large (528g)
Fats and Oils
Oil
2 1/2 oz (73mL)
Olive oil
2 oz (66mL)
Salad dressing
1 1/2 cup (353mL)
Vegetables and Vegetable Products
Garlic
9 1/2 clove(s) (29g)
Onion
3 medium (2-1/2" dia) (308g)
Tomatoes
10 2/3 medium whole (2-3/5" dia) (1316g)
Shallots
2 1/2 tbsp chopped (25g)
Fresh spinach
11 1/2 cup(s) (341g)
Carrots
1 1/2 medium (92g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Canned crushed tomatoes
3/4 can (304g)
Romaine lettuce
6 leaf inner (36g)
Bell pepper
3/4 small (56g)
Legumes and Legume Products
Chickpeas, canned
2 3/4 can (1232g)
Tempeh
22 oz (624g)
Lentils, raw
1 1/2 cup (288g)
Fruits and Fruit Juices
Lime juice
3 1/3 fl oz (102mL)
Avocados
9 2/3 avocado(s) (1943g)
Apples
2 medium (3" dia) (364g)
Fruit juice
20 fl oz (600mL)
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Lemon juice
1 1/4 fl oz (38mL)
Strawberries
4 medium (1-1/4" dia) (48g)
Spices and Herbs
Garlic powder
2 tsp (6g)
Salt
3/4 oz (20g)
Black pepper
1/3 oz (8g)
Vanilla extract
1 tsp (5mL)
Oregano, dried
1/4 tbsp, leaves (1g)
Basil, dried
1/4 tbsp, leaves (1g)
Beverages
Water
31 cup(s) (7378mL)
Protein powder
26 scoop (1/3 cup ea) (806g)
Finfish and Shellfish Products
Canned tuna
3 1/3 can (573g)
Shrimp, raw
10 oz (284g)
Cereal Grains and Pasta
Uncooked dry pasta
5 oz (143g)
Seitan
3/4 lbs (340g)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Chia seeds
4 tbsp (57g)
Almonds
4 tbsp, whole (36g)
Soups, Sauces, and Gravies
Barbecue sauce
3 tbsp (51g)
dinner prep - 1 days
1. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1/2 tbsp (2g)
3/4 tbsp (11g)
3/4 tbsp (11mL)
3 clove(s) (9g)
3/4 can (336g)
3 oz (85g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
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.
snack prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (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.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
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)
lunch prep - 2 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
1 2/3 avocado(s) (335g)
1 tbsp (17mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/3 cup (100g)
5/6 small (58g)
3 1/3 can (573g)
13 1/3 tbsp, chopped (150g)
Recipe has been scaled from original by 3.33x. 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.
dinner prep - 2 days
1. Shrimp scampi
870 cals, 41p, 57c, 52f (per meal)
10 oz (284g)
5 clove (15g)
5 tbsp (71g)
1/2 cup (113mL)
5 oz (143g)
5/8 cup(s) (148mL)
1 1/4 tbsp (6g)
2 1/2 tbsp chopped (25g)
Recipe has been scaled from original by 2.5x. 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. 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.
breakfast prep - 3 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Grapefruit
120 cals, 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)
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Tomato and avocado salad
390 cals, 5p, 11c, 31f (per meal)
1/4 cup minced (50g)
1/4 cup (50mL)
1 2/3 avocado(s) (335g)
1 2/3 medium whole (2-3/5" dia) (205g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. 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.
dinner prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 2 days
1. Chickpea stuffed avocado
960 cals, 41p, 50c, 51f (per meal)
2 avocado(s) (402g)
4 tbsp (48g)
1 tsp (2g)
1/2 cup (140g)
2 tbsp (30mL)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Egg white spinach scramble
360 cals, 55p, 6c, 12f (per meal)
1 1/2 cup(s) (45g)
6 tbsp (85g)
2 extra large (112g)
8 large (264g)
4 dash, ground (1g)
2 dash (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, cottage cheese, and seasonings (include any others you prefer) together.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour in egg mixture and quickly add in the spinach.
4
Scramble the eggs and the spinach together, stirring frequently until the eggs are opaque and set.
5
Serve.
snack prep - 2 days
1. Strawberry chia seed pudding
235 cals, 9p, 10c, 13f (per meal)
1 cup (240mL)
4 tbsp (57g)
4 medium (1-1/4" dia) (48g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add chia seeds, milk, and vanilla into a tupperware container. Mix well.
2
Place in fridge for at least two hours, stirring once to make sure all chia seeds are in contact with the milk.
3
Once pudding has solidified, transfer portion to bowl and top with strawberries.
4
Leftover note: keep leftovers in airtight container in fridge.
dinner prep - 2 days
1. Lentil Soup
810 cals, 40p, 92c, 23f (per meal)
3/4 medium (2-1/2" dia) (83g)
1 1/2 medium (92g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
1 1/2 clove(s) (5g)
1/4 tbsp, leaves (1g)
3/4 can (304g)
1 1/2 cup (288g)
6 cup(s) (1422mL)
3/8 cup(s) (11g)
1/4 tbsp (5g)
3 dash, ground (1g)
3 tbsp (45mL)
1/4 tbsp, leaves (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
495 cals, 38p, 39c, 13f (per meal)
6 leaf inner (36g)
6 oz (170g)
3 tbsp (51g)
1 1/2 cup (135g)
1/4 tbsp (4mL)
3/4 small (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. 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.