3300 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 3300 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 (3300cals, 243g protein, 227g net carbs, 134g fat 55g fiber per day) cannot be customized.
Day 1
3325cals, 242g protein, 329g net carbs, 86g fat 65g fiber per day
3/4 serving(s) (156cal, 4p, 25c, 2f)
1 container (131cal, 14p, 13c, 3f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
3 container(s) (465cal, 37p, 49c, 12f)
1 bagel(s) (450cal, 11p, 68c, 14f)
3 serving(s) (966cal, 58p, 74c, 32f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3325cals, 242g protein, 329g net carbs, 86g fat 65g fiber per day
3/4 serving(s) (156cal, 4p, 25c, 2f)
1 container (131cal, 14p, 13c, 3f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
3 container(s) (465cal, 37p, 49c, 12f)
1 bagel(s) (450cal, 11p, 68c, 14f)
3 serving(s) (966cal, 58p, 74c, 32f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3275cals, 226g protein, 249g net carbs, 132g fat 50g fiber per day
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 1/2 serving(s) (735cal, 73p, 76c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 bagel(s) (450cal, 11p, 68c, 14f)
2 sandwich(es) (999cal, 41p, 76c, 51f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3350cals, 235g protein, 112g net carbs, 190g fat 60g fiber per day
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 serving(s) (480cal, 15p, 26c, 31f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 container (139cal, 20p, 8c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3275cals, 271g protein, 159g net carbs, 152g fat 45g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 serving(s) (480cal, 15p, 26c, 31f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 container (139cal, 20p, 8c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 serving(s) (183cal, 3p, 36c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3325cals, 255g protein, 190g net carbs, 150g fat 50g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 serving(s) (656cal, 26p, 45c, 32f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 serving(s) (183cal, 3p, 36c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3300cals, 229g protein, 220g net carbs, 144g fat 53g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 serving(s) (656cal, 26p, 45c, 32f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
3 serving(s) (212cal, 5p, 22c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (58 items)
Sweets
Jelly
3 tbsp (63g)
Maple syrup
1/2 tbsp (8mL)
Cocoa powder
1 tbsp (5g)
Dairy and Egg Products
Butter
1/2 stick (56g)
Lowfat flavored greek yogurt
6 (5.3 oz ea) container(s) (900g)
Nonfat greek yogurt, plain
1 cup (315g)
String cheese
4 stick (112g)
Whole milk
5 cup(s) (1200mL)
Baked Products
Bagel
3 medium bagel (3-1/2" to 4" dia) (315g)
Bread
14 2/3 oz (416g)
Other
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
2 3/4 package (5.5 oz) (425g)
Veggie burger patty
2 patty (142g)
Protein greek yogurt, flavored
2 container (300g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Vegan sausage
6 sausage (600g)
Smoked paprika
1 1/2 tsp (3g)
Beverages
Water
25 cup(s) (5956mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Vanilla extract
1/2 tbsp (8mL)
Salt
1/4 oz (7g)
Black pepper
2 1/2 g (3g)
Curry powder
1 tbsp (6g)
Garlic powder
1/4 tbsp (2g)
Dijon mustard
1 tbsp (15g)
Fruits and Fruit Juices
Blueberries
2 1/2 cup (352g)
Fruit juice
32 fl oz (960mL)
Avocados
4 1/2 avocado(s) (921g)
Lime juice
1 3/4 fl oz (55mL)
Lemon juice
3 fl oz (95mL)
Apples
2 medium (3" dia) (364g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3/4 cup(s) (61g)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (163g)
Raw celery
6 stalk, small (5" long) (102g)
Frozen broccoli
5/8 package (178g)
Tomatoes
4 medium whole (2-3/5" dia) (497g)
Bell pepper
2 1/2 large (410g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Fresh green beans
3 cup 1/2" pieces (300g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Cucumber
2 3/4 cucumber (8-1/4") (833g)
Red onion
5/8 medium (2-1/2" dia) (68g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Shrimp, raw
10 oz (284g)
Nut and Seed Products
Sunflower kernels
1/2 cup (90g)
Mixed nuts
1/3 cup (45g)
Roasted pumpkin seeds, unsalted
1/2 lbs (199g)
Pistachios, shelled
3/4 cup (92g)
Legumes and Legume Products
Chickpeas, canned
4 1/2 can (2016g)
Roasted peanuts
13 1/4 tbsp (122g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/8 pouch (~5.6 oz) (99g)
Fats and Oils
Olive oil
4 tsp (19mL)
Oil
1 1/2 oz (48mL)
Vegan mayonnaise
4 tbsp (60g)
Balsamic vinaigrette
14 tbsp (210mL)
Ranch dressing
6 tbsp (90mL)
Salad dressing
3 tbsp (46mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (198g)
snack prep - 3 days
1. Medium toasted bagel with butter and jelly
450cal, 11p, 68c, 14f (per meal)
breakfast prep - 2 days
1. Blueberry vanilla oatmeal
157cal, 4p, 25c, 2f (per meal)
1 cup(s) (267mL)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
6 tbsp (56g)
3/4 cup(s) (61g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
3/8 small (26g)
6 slice (192g)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. 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
Place mixture in between bread slices and serve.
2. Lowfat Greek yogurt
465cal, 37p, 49c, 12f (per meal)
3 (5.3 oz ea) container(s) (450g)
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Curried chickpea salad
966cal, 58p, 74c, 32f (per meal)
6 oz (170g)
6 tbsp (72g)
6 stalk, small (5" long) (102g)
1 tbsp (6g)
3/4 cup (210g)
6 tbsp (90mL)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Shrimp-broccoli-rice bowl
735cal, 73p, 76c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
10 oz (284g)
5/8 package (178g)
5/8 pouch (~5.6 oz) (99g)
2 tsp (9mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
breakfast prep - 2 days
1. Avocado
176cal, 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.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Patty melt
999cal, 41p, 76c, 51f (per meal)
1 1/2 tbsp (23mL)
4 tbsp (60g)
1 tbsp (15g)
1 small (70g)
2 patty (142g)
4 slice(s) (128g)
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
snack prep - 2 days
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/8 small (26g)
1 1/2 large (246g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
Recipe has been scaled from original by 1.5x. 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.
2. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1 1/4 tsp (6mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 avocado(s) (168g)
5 tsp (25mL)
5 tsp minced (25g)
Recipe has been scaled from original by 0.83x. 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. Green bean, beet, & pepita salad
480cal, 15p, 26c, 31f (per meal)
1/2 cup (120mL)
1/2 cup (59g)
4 beet(s) (200g)
3 cup 1/2" pieces (300g)
4 cup (120g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tbsp (35g)
1 tsp (2g)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Avocado toast
168cal, 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.
dinner prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 2 days
1. Chopped Italian salad with chickpeas
656cal, 26p, 46c, 32f (per meal)
1/2 tbsp (8mL)
6 tbsp (90mL)
4 1/2 cup (135g)
1 1/2 tbsp (18g)
3 tbsp (22g)
1 1/2 tsp (3g)
1 1/2 can (672g)
1 cup cherry tomatoes (149g)
1 1/2 cup slices (156g)
1 1/2 tbsp chopped (15g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Spread chickpeas on a baking sheet and toss with oil, smoked paprika, and a pinch of salt and pepper. Roast for 12-15 minutes, or until golden brown. Set aside to cool slightly.
3
In a bowl, combine mixed greens, cucumber, tomato, onion, roasted chickpeas, pumpkin seeds, and sunflower seeds. Toss to mix, then drizzle with balsamic vinaigrette and serve.
snack prep - 2 days
1. Cucumbers and ranch
239cal, 3p, 11c, 20f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Simple seitan
426cal, 53p, 24c, 13f (per meal)
2. Tomato cucumber salad
212cal, 5p, 22c, 10f (per meal)
3 tbsp (45mL)
3/4 small (53g)
3/4 cucumber (8-1/4") (226g)
1 1/2 medium whole (2-3/5" dia) (185g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Mashed sweet potatoes with butter
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.