3200 calorie pescetarian meal plan
In just a few clicks, generate your own 3200 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 (3200cal, 228g protein, 254g net carbs, 119g fat, 49g fiber per day) cannot be customized.
Day 1
3200cal, 250g protein, 274g net carbs, 107g fat, 35g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 1/2 serving(s) (546cal, 23p, 84c, 6f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3150cal, 226g protein, 307g net carbs, 86g fat, 59g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 1/2 serving(s) (546cal, 23p, 84c, 6f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 serving(s) (818cal, 40p, 84c, 22f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3250cal, 240g protein, 190g net carbs, 142g fat, 65g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
2 serving(s) (469cal, 6p, 13c, 37f)
3 serving(s) (818cal, 40p, 84c, 22f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3150cal, 206g protein, 220g net carbs, 133g fat, 65g fiber
1 bagel(s) (241cal, 7p, 35c, 7f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
2 serving(s) (469cal, 6p, 13c, 37f)
4 serving(s) (945cal, 54p, 79c, 31f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3250cal, 217g protein, 307g net carbs, 105g fat, 48g fiber
1 bagel(s) (241cal, 7p, 35c, 7f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
16 nuggets (882cal, 49p, 82c, 36f)
1 grapefruit (119cal, 2p, 23c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2/3 serving(s) (558cal, 40p, 42c, 24f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3225cal, 212g protein, 266g net carbs, 128g fat, 36g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
16 nuggets (882cal, 49p, 82c, 36f)
1 grapefruit (119cal, 2p, 23c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
6 oz (402cal, 35p, 9c, 24f)
2 serving(s) (251cal, 5p, 6c, 21f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3175cal, 246g protein, 217g net carbs, 133g fat, 35g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (213cal, 3p, 31c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
6 oz (402cal, 35p, 9c, 24f)
2 serving(s) (251cal, 5p, 6c, 21f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (55 items)
Dairy and Egg Products
Whole milk
10 cup (2441mL)
Eggs
14 1/4 medium (626g)
String cheese
6 stick (168g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Butter
1/6 stick (20g)
Vegetables and Vegetable Products
Onion
3 2/3 medium (2-1/2" dia) (403g)
Fresh parsley
7 sprigs (7g)
Tomatoes
7 medium whole (2-3/5" dia) (883g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Garlic
7 clove(s) (21g)
Kale leaves
6 cup, chopped (240g)
Raw celery
1 stalk, small (5" long) (17g)
Fresh ginger
4 inch (2.5cm) cube (20g)
Fresh spinach
1 3/4 10oz package (494g)
Ketchup
1/2 cup (136g)
Asparagus
1 lbs (454g)
Carrots
10 oz (283g)
Other
Vegan sausage
5 1/2 sausage (550g)
Frozen cauliflower
2 cup (213g)
Protein bar (20g protein)
2 bar (100g)
Alfredo sauce
1/3 cup (80g)
Vegan chik'n nuggets
32 nuggets (688g)
Cottage cheese & fruit cup
3 container (510g)
Fats and Oils
Oil
2 oz (60mL)
Mayonnaise
3 tbsp (45mL)
Olive oil
2 1/4 oz (70mL)
Beverages
Water
20 cup(s) (4731mL)
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Raisins
1/2 cup, packed (83g)
Lemon juice
4 tbsp (62mL)
Lime juice
4 tbsp (60mL)
Avocados
2 1/2 avocado(s) (503g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Finfish and Shellfish Products
Canned tuna
1 lbs (454g)
Salmon
17 1/3 oz (491g)
Baked Products
Crackers
20 crackers (70g)
Naan bread
2 1/2 piece (225g)
Bread
6 slice (192g)
Bagel
2 small bagel (3" dia) (138g)
Spices and Herbs
Ground cumin
1 tbsp (6g)
Black pepper
5 g (5g)
Salt
1/2 oz (14g)
Garlic powder
1 tsp (3g)
Balsamic vinegar
1 tbsp (15mL)
Dijon mustard
2 tbsp (30g)
Legumes and Legume Products
Chickpeas, canned
6 can (2688g)
Cereal Grains and Pasta
Instant couscous, flavored
2 box (5.8 oz) (329g)
Uncooked dry pasta
2 oz (57g)
Soups, Sauces, and Gravies
Vegetable broth
14 1/2 cup(s) (mL)
Apple cider vinegar
1 tbsp (1mL)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Roasted cashews
1/2 cup, halves and whole (69g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Sweets
Honey
5 tsp (34g)
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
900 cals, 73p, 39c, 48f (per meal)
1 1/4 small (88g)
2 1/2 sausage (250g)
1 1/4 tbsp (19mL)
2 cup (213g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
snack prep - 2 days
1. Tuna and crackers
285 cals, 21p, 23c, 12f (per meal)
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
545 cals, 23p, 84c, 6f (per meal)
1/2 tbsp (8mL)
4 sprigs (4g)
1 roma tomato (80g)
1/2 cucumber (8-1/4") (151g)
1 tsp (2g)
1/2 tsp (3mL)
1 can (448g)
1 box (5.8 oz) (164g)
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 2 days
1. Chickpea & kale soup
820 cals, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
snack prep - 2 days
lunch prep - 2 days
1. Tuna salad sandwich
495 cals, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
4 tbsp minced (60g)
4 tbsp (60mL)
2 avocado(s) (402g)
2 medium whole (2-3/5" dia) (246g)
1 tbsp (15mL)
1 tsp (3g)
1 tsp (6g)
1 tsp, ground (2g)
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.
dinner prep - 1 days
1. Spinach soup with yogurt
945 cals, 54p, 79c, 31f (per meal)
1/2 cup (140g)
1 can (448g)
4 tsp (20mL)
2 medium (2-1/2" dia) (220g)
4 inch (2.5cm) cube (20g)
1 lbs (454g)
2 1/2 cup(s) (mL)
2 tsp (4g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Stir in greek yogurt and serve.
breakfast prep - 2 days
1. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
dinner prep - 1 days
1. Salmon alfredo pasta
560 cals, 40p, 42c, 24f (per meal)
1/3 cup (80g)
1 1/3 cup(s) (40g)
2 oz (57g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.33x. 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.
2. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Chik'n nuggets
880 cals, 49p, 82c, 36f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. 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.
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)
snack prep - 3 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
3. Cottage cheese & fruit cup
130 cals, 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.
breakfast prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
3. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Honey dijon salmon
400 cals, 35p, 9c, 24f (per meal)
2 fillet/s (6 oz each) (340g)
2 tbsp (30g)
1 tbsp (21g)
1 clove (3g)
2 tsp (10mL)
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. Couscous
300 cals, 11p, 60c, 1f (per meal)
1 box (5.8 oz) (164g)
1
Follow instructions on package.
3. Asparagus
250 cals, 5p, 6c, 21f (per meal)
1 lbs (454g)
3 tbsp (45mL)
1 tsp (6g)
1 tsp, ground (2g)
3 tbsp (45mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Honey glazed carrots
215 cals, 3p, 31c, 5f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.