3300 calorie high protein pescetarian meal plan
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This pre-made PDF plan (3275cal, 236g protein, 206g net carbs, 142g fat, 59g fiber per day) cannot be customized.
Day 1
3250cal, 227g protein, 246g net carbs, 125g fat, 57g fiber
2 eggs (198cal, 13p, 2c, 15f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 serving(s) (174cal, 2p, 28c, 1f)
6 oz salmon (632cal, 41p, 9c, 46f)
3 1/3 serving(s) (578cal, 39p, 84c, 2f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 serving(s) (640cal, 22p, 67c, 25f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3250cal, 225g protein, 224g net carbs, 139g fat, 53g fiber
2 eggs (198cal, 13p, 2c, 15f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 serving(s) (174cal, 2p, 28c, 1f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (816cal, 33p, 113c, 20f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3300cal, 239g protein, 202g net carbs, 136g fat, 79g fiber
2 eggs (198cal, 13p, 2c, 15f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 serving(s) (174cal, 2p, 28c, 1f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (150cal, 3p, 6c, 10f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3275cal, 247g protein, 130g net carbs, 173g fat, 52g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (150cal, 3p, 6c, 10f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
16 tender(s) (914cal, 65p, 82c, 36f)
2 clementine(s) (78cal, 1p, 15c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3300cal, 232g protein, 132g net carbs, 183g fat, 50g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (150cal, 3p, 6c, 10f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
10 1/2 oz (741cal, 71p, 28c, 35f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3325cal, 241g protein, 250g net carbs, 124g fat, 60g fiber
3 slice(s) (504cal, 15p, 38c, 26f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 1/2 oz tilapia (609cal, 76p, 17c, 24f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3275cal, 236g protein, 260g net carbs, 115g fat, 65g fiber
3 slice(s) (504cal, 15p, 38c, 26f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
1 container(s) (181cal, 8p, 32c, 2f)
1 serving(s) (170cal, 7p, 10c, 8f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 1/2 oz tilapia (609cal, 76p, 17c, 24f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (61 items)
Baked Products
Naan bread
1/2 piece (45g)
Bread
9 slice (288g)
Fats and Oils
Oil
1/4 lbs (138mL)
Salad dressing
5 tbsp (75mL)
Olive oil
1 oz (32mL)
Vegetables and Vegetable Products
Jalapeno pepper
2 pepper (28g)
Bell pepper
4 1/2 large (759g)
Potatoes
3 lbs (1291g)
Fresh ginger
1 1/2 oz (39g)
Broccoli
1 stalk (151g)
Tomatoes
13 medium whole (2-3/5" dia) (1606g)
Fresh spinach
8 1/2 cup(s) (251g)
Cauliflower
3 head small (4" dia.) (795g)
Onion
2/3 medium (2-1/2" dia) (73g)
Ketchup
4 tbsp (68g)
Garlic
8 clove(s) (24g)
Shallots
1 1/4 shallot (142g)
Sun-dried tomatoes
1 1/2 oz (43g)
Dairy and Egg Products
Sour cream
4 tbsp (48g)
Eggs
22 large (1100g)
Provolone cheese
3 slice(s) (84g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Spices and Herbs
Paprika
1 tsp (2g)
Salt
1/2 oz (15g)
Black pepper
1/8 oz (2g)
Fresh basil
6 leaves (3g)
Garlic powder
2 dash (1g)
Capers
1 1/4 tbsp, drained (11g)
Beverages
Water
28 2/3 cup(s) (6795mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (336g)
Soy sauce
5 tbsp (75mL)
Firm tofu
35 oz (992g)
Hummus
2/3 cup (162g)
Fruits and Fruit Juices
Grapes
9 cup (828g)
Avocados
7 avocado(s) (1441g)
Lemon juice
2 2/3 fl oz (82mL)
Lime juice
1 fl oz (32mL)
Clementines
8 fruit (592g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (72g)
Pasta sauce
1/2 jar (24 oz) (336g)
Barbecue sauce
3/4 cup (215g)
Vegetable broth
1/3 cup(s) (mL)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Nut and Seed Products
Almonds
1/2 lbs (208g)
Coconut milk, canned
1/4 can (113mL)
Sunflower kernels
1 2/3 oz (47g)
Walnuts
6 tbsp, shelled (38g)
Sesame seeds
2 1/2 tbsp (23g)
Finfish and Shellfish Products
Salmon
6 oz (170g)
Canned tuna
3 1/3 can (573g)
Tilapia, raw
2 1/4 lbs (1003g)
Other
Mixed greens
6 1/3 cup (190g)
Nutritional yeast
1 2/3 oz (48g)
Guacamole, store-bought
3/4 cup (185g)
Meatless chik'n tenders
16 pieces (408g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
All-purpose flour
1/4 cup(s) (36g)
Cornstarch
1/2 cup (60g)
Sweets
Agave
5 tsp (35g)
dinner prep - 1 days
1. Southwest lentil & potato skillet
640 cals, 22p, 67c, 25f (per meal)
1 tbsp (15mL)
2 pepper (28g)
4 tbsp (48g)
1 tsp (2g)
1 large (164g)
1/2 cup(s) (119mL)
2 small (1-3/4" to 2-1/4" dia.) (184g)
1/3 cup (64g)
1
Preheat oven to 400°F (200°C).
2
Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.
3
Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.
4
Mix the cooked peppers with the lentils and season with some salt and pepper. Top the lentil and pepper mixture with the potatoes, sour cream, and jalapeno. Serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
3. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
snack prep - 2 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.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
630 cals, 41p, 9c, 46f (per meal)
1/2 slices (1" dia) (1g)
1/4 can (113mL)
1 stalk (151g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. 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.
2. Lentils
580 cals, 39p, 84c, 2f (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.
dinner prep - 1 days
1. Cheese ravioli
815 cals, 33p, 113c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Pepper strips and guacamole
150 cals, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
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.
dinner prep - 1 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
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 - 1 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Eggs with tomato and avocado
490 cals, 23p, 6c, 37f (per meal)
3 slice(s), thick/large (1/2" thick) (81g)
3 large (150g)
3/4 avocado(s) (151g)
3 dash (1g)
3 dash (0g)
3 leaves (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Almond crusted tilapia
740 cals, 71p, 28c, 35f (per meal)
2/3 lbs (294g)
1/2 cup, slivered (47g)
1/4 cup(s) (36g)
1/4 tsp (1g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.88x. 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. 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.
lunch prep - 2 days
1. Lemon ginger tofu chik'n
935 cals, 46p, 62c, 54f (per meal)
5 tsp (35g)
2 1/2 tbsp (23g)
5 clove(s) (15g)
7 1/2 inch (2.5cm) cube (38g)
1/4 cup (56mL)
5 tbsp (75mL)
1/2 cup (60g)
5 tbsp (75mL)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 2 days
1. Avocado toast
505 cals, 15p, 38c, 26f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
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.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Tilapia with tomato caper sauce
610 cals, 76p, 17c, 24f (per meal)
2 1/2 tbsp (38mL)
1/3 cup(s) (mL)
2 1/2 clove(s) (8g)
1 1/4 shallot (142g)
1 1/4 tbsp, drained (11g)
2 1/2 large whole (3" dia) (455g)
1 1/2 lbs (709g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Sauce: Add half of the oil (reserving the rest for later), garlic and shallot to a skillet over medium heat. Sautee for about 5 minutes. Stir in tomatoes and cook for another 3-5 minutes. Add in broth and simmer for about 5 minutes until it has reduced. Add capers, cook for 1 more minute and turn off heat.
2
Fish: Line a baking sheet with foil and preheat your oven's broiler. Prep the fish by rubbing all sides with the remaining oil, and a pinch of salt/pepper. Place the fish on the baking sheet and bake in the broiler on the lowest rack for 6-8 minutes. Check fish every few minutes to make sure it doesn't overcook or get scorched. Tilapia will be done when flesh is opaque and flakes with a fork.
3
When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.
2. Basic baked potato
395 cals, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Grilled cheese with sun dried tomatoes & spinach
820 cals, 41p, 57c, 43f (per meal)
3 slice (96g)
1 1/2 tbsp (24g)
1 1/2 oz (43g)
3/8 cup(s) (11g)
1/2 tbsp (8mL)
3 slice(s) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
