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 (3175cals, 222g protein, 196g net carbs, 141g fat 59g fiber per day) cannot be customized.
Day 1
3150cals, 228g protein, 174g net carbs, 143g fat 65g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1 2/3 cup(s) (120cal, 3p, 11c, 1f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
3 cups (121cal, 1p, 10c, 8f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 serving(s) (959cal, 65p, 62c, 43f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3175cals, 216g protein, 175g net carbs, 147g fat 70g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1 2/3 cup(s) (120cal, 3p, 11c, 1f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
3 cups (121cal, 1p, 10c, 8f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
1/2 serving(s) (69cal, 1p, 6c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3175cals, 204g protein, 198g net carbs, 150g fat 52g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
3 cups (121cal, 1p, 10c, 8f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
1/2 serving(s) (69cal, 1p, 6c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3150cals, 201g protein, 256g net carbs, 125g fat 53g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
2 serving(s) (469cal, 6p, 13c, 37f)
1 serving(s) (282cal, 17p, 29c, 8f)
15 chips (116cal, 1p, 10c, 8f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1 1/2 serving(s) (211cal, 3p, 27c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3150cals, 207g protein, 215g net carbs, 136g fat 62g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
1 serving(s) (282cal, 17p, 29c, 8f)
15 chips (116cal, 1p, 10c, 8f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1 1/2 serving(s) (211cal, 3p, 27c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3250cals, 251g protein, 177g net carbs, 145g fat 56g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 wrap(s) (853cal, 54p, 85c, 27f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 1/2 serving(s) (206cal, 3p, 13c, 13f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3250cals, 251g protein, 177g net carbs, 145g fat 56g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 wrap(s) (853cal, 54p, 85c, 27f)
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 1/2 serving(s) (206cal, 3p, 13c, 13f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (62 items)
Nut and Seed Products
Sunflower kernels
2 3/4 oz (79g)
Chia seeds
4 tsp (19g)
Roasted cashews
1/2 cup (69g)
Snacks
High-protein granola bar
3 bar (120g)
Tortilla chips
3 oz (85g)
Other
Popcorn, microwave, salted
9 cup popped (99g)
Coleslaw mix
6 cup (540g)
Vegan sausage
2 sausage (200g)
Italian seasoning
1 tsp (4g)
Cacao nibs
2 tsp (7g)
Protein greek yogurt, flavored
2 container (300g)
Sweet potato chips
30 chips (43g)
Mixed greens
2 cup (60g)
Plant-based deli slices
28 slices (291g)
Fruits and Fruit Juices
Raspberries
1 1/2 lbs (656g)
Avocados
4 2/3 avocado(s) (938g)
Limes
1 fruit (2" dia) (67g)
Lime juice
1 1/2 fl oz (50mL)
Lemon
2/3 small (39g)
Grapes
4 1/2 cup (414g)
Dairy and Egg Products
Lowfat flavored greek yogurt
8 (5.3 oz ea) container(s) (1200g)
Butter
2 1/4 tbsp (32g)
Eggs
9 large (450g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Vegetables and Vegetable Products
Garlic
3 3/4 clove (11g)
Broccoli
2 cup chopped (182g)
Carrots
4 3/4 medium (292g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Cabbage
1/2 cup, shredded (35g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (648g)
Onion
1 2/3 medium (2-1/2" dia) (183g)
Kale leaves
2/3 lbs (293g)
Bell pepper
4 large (656g)
Fats and Oils
Oil
1/4 lbs (128mL)
Olive oil
1 tbsp (15mL)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Canned clam chowder
2 1/2 can (18.5 oz) (1298g)
Pasta sauce
1/4 jar (24 oz) (168g)
Legumes and Legume Products
Tempeh
1 3/4 lbs (794g)
Roasted peanuts
2 cup (268g)
Firm tofu
1/3 lbs (149g)
White beans, canned
3/4 can(s) (329g)
Hummus
1/2 cup (120g)
Beverages
Water
1 1/4 gallon (4915mL)
Protein powder
1 1/4 lbs (554g)
Cereal Grains and Pasta
Brown rice
13 1/4 tbsp (158g)
Quinoa, uncooked
4 tbsp (43g)
Long-grain white rice
4 tbsp (46g)
Spices and Herbs
Black pepper
3 1/2 g (3g)
Salt
10 1/2 g (11g)
Rosemary, dried
1/2 tbsp (2g)
Cajun seasoning
2 2/3 tbsp (18g)
Garlic powder
4 dash (2g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Fresh thyme
3 dash (0g)
Paprika
3/4 tbsp (5g)
Baked Products
Flour tortillas
10 tortilla (approx 7-8" dia) (484g)
Finfish and Shellfish Products
Cod, raw
4 4oz fillet(s) (453g)
Canned tuna
4 can (688g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Honey
4 tsp (28g)
snack prep - 3 days
1. Popcorn
121cal, 1p, 10c, 8f (per meal)
9 cup popped (99g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
2. Raspberries
120cal, 3p, 11c, 1f (per meal)
3 1/3 cup (410g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
1 1/2 clove (5g)
1 tbsp (15mL)
1 1/2 tbsp (18g)
1/2 tbsp (8mL)
3 cup (270g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
959cal, 65p, 62c, 43f (per meal)
2 sausage (200g)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash, ground (0g)
1/6 cup(s) (39mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Basic tempeh
590cal, 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. Carrot fries
69cal, 1p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
3. Buttery brown rice
375cal, 6p, 52c, 15f (per meal)
1/2 tsp, ground (1g)
1 1/2 cup(s) (356mL)
1/2 tsp (3g)
3/4 cup (143g)
2 1/4 tbsp (32g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 1 days
1. Clam chowder
910cal, 30p, 63c, 55f (per meal)
2 1/2 can (18.5 oz) (1298g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
1. Quinoa & chia yogurt parfait
282cal, 17p, 29c, 8f (per meal)
4 tbsp (43g)
4 tsp (19g)
2 (5.3 oz ea) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
2. Sweet potato chips
116cal, 1p, 10c, 8f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
dinner prep - 2 days
1. Fish taco
778cal, 52p, 54c, 34f (per meal)
1 avocado(s) (201g)
4 tortilla (approx 7-8" dia) (196g)
1/2 cup, shredded (35g)
2 2/3 tbsp (18g)
1 fruit (2" dia) (67g)
4 tsp (20mL)
4 4oz fillet(s) (453g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
lunch prep - 1 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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.
3. White rice
165cal, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
304cal, 22p, 10c, 18f (per meal)
1 1/2 cup, chopped (60g)
3 large (150g)
3/4 cup, chopped (135g)
3 dash (0g)
1/2 tbsp (8mL)
1/4 cup (68mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 1 days
1. Bean & tofu goulash
656cal, 37p, 65c, 19f (per meal)
1/3 lbs (149g)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 medium (2-1/2" dia) (83g)
3/4 can(s) (329g)
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. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple kale & avocado salad
307cal, 6p, 13c, 20f (per meal)
2/3 avocado(s) (134g)
2/3 bunch (113g)
2/3 small (39g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Simple plant-based deli wrap
853cal, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1 small (70g)
4 large (656g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
4 can (688g)
Recipe has been scaled from original by 4x. 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.
snack prep - 2 days
1. Dark chocolate & raspberries
206cal, 3p, 13c, 13f (per meal)
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.