3300 calorie pescetarian meal plan
In just a few clicks, generate your own 3300 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3300cal, 225g protein, 284g net carbs, 118g fat, 54g fiber per day) cannot be customized.
Day 1
3325cal, 216g protein, 301g net carbs, 110g fat, 66g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
3 1/2 serving(s) (1116cal, 48p, 119c, 42f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3325cal, 232g protein, 237g net carbs, 144g fat, 37g fiber
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 packet(s) (165cal, 4p, 29c, 2f)
3 1/2 serving(s) (1116cal, 48p, 119c, 42f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3275cal, 214g protein, 278g net carbs, 123g fat, 49g fiber
1 packet(s) (276cal, 10p, 38c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 1/2 serving(s) (255cal, 11p, 15c, 12f)
1 container(s) (181cal, 8p, 32c, 2f)
2 wrap(s) (813cal, 42p, 77c, 34f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3275cal, 211g protein, 278g net carbs, 122g fat, 54g fiber
1 packet(s) (276cal, 10p, 38c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 1/4 serving(s) (871cal, 41p, 57c, 52f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 serving(s) (255cal, 11p, 15c, 12f)
1 container(s) (181cal, 8p, 32c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3325cal, 234g protein, 242g net carbs, 126g fat, 74g fiber
1 serving(s) (193cal, 6p, 28c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2 egg(s) (142cal, 11p, 1c, 11f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 1/2 serving(s) (255cal, 11p, 15c, 12f)
1 container(s) (181cal, 8p, 32c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3325cal, 222g protein, 331g net carbs, 99g fat, 52g fiber
1 serving(s) (193cal, 6p, 28c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2 egg(s) (142cal, 11p, 1c, 11f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/4 cup (136cal, 0p, 31c, 0f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
2 1/3 cup(s) (267cal, 4p, 59c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3325cal, 246g protein, 322g net carbs, 98g fat, 44g fiber
1 serving(s) (193cal, 6p, 28c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2 egg(s) (142cal, 11p, 1c, 11f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/4 cup (136cal, 0p, 31c, 0f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
2 1/3 cup(s) (267cal, 4p, 59c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (56 items)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
1 1/3 lbs (595g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Fresh basil
1/2 oz (16g)
Garlic powder
1 tsp (3g)
Salt
1/4 oz (7g)
Dairy and Egg Products
Mozzarella cheese, shredded
14 tbsp (75g)
Fresh mozzarella cheese
5 oz (137g)
Eggs
22 medium (964g)
Whole milk
1/2 gallon (1980mL)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Feta cheese
4 tbsp (38g)
Sliced cheese
4 slice (3/4 oz) (84g)
Butter
2 1/2 tbsp (36g)
Heavy cream
1/4 cup (56mL)
Parmesan cheese
2 tsp (3g)
Soups, Sauces, and Gravies
Pesto sauce
6 oz (173g)
Pasta sauce
1 1/4 jar (24 oz) (812g)
Vegetables and Vegetable Products
Frozen mixed veggies
1 3/4 10oz package (497g)
Tomatoes
7 medium whole (2-3/5" dia) (875g)
Onion
2 medium (2-1/2" dia) (220g)
Bell pepper
6 1/4 large (1028g)
Cucumber
1 cucumber (8-1/4") (278g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Garlic
3 1/2 clove(s) (11g)
Frozen peas
5 1/3 cup (714g)
Ketchup
4 tbsp (68g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Shallots
1 1/4 tbsp chopped (13g)
Fats and Oils
Balsamic vinaigrette
2 oz (60mL)
Oil
1 oz (33mL)
Olive oil
3/4 tbsp (11mL)
Other
Mixed greens
2 1/2 package (5.5 oz) (399g)
Lentil pasta
6 oz (170g)
Vegan sausage
2 1/2 sausage (250g)
Frozen cauliflower
2 cup (213g)
Meatless chik'n tenders
5 oz (142g)
Veggie burger patty
4 patty (284g)
Protein bar (20g protein)
3 bar (150g)
Beverages
Water
19 1/3 cup(s) (4576mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Fruits and Fruit Juices
Nectarine
4 medium (2-1/2" dia) (568g)
Avocados
4 avocado(s) (804g)
Lime juice
2 1/4 fl oz (70mL)
Dried cranberries
1/2 cup (80g)
Fruit juice
37 1/3 fl oz (1120mL)
Breakfast Cereals
Flavored instant oatmeal
4 packet (172g)
Breakfast cereal
3 serving (90g)
Legumes and Legume Products
Hummus
1 lbs (425g)
Vegetarian burger crumbles
4 oz (113g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Hamburger buns
4 bun (204g)
Finfish and Shellfish Products
Shrimp, raw
5 oz (142g)
Canned tuna
6 1/4 can (1082g)
Cereal Grains and Pasta
Uncooked dry pasta
1 lbs (451g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
dinner prep - 2 days
1. Pesto tortellini
1115 cals, 48p, 119c, 42f (per meal)
1 1/3 lbs (595g)
1/4 tsp (0g)
14 tbsp (75g)
1/2 cup (109g)
1 3/4 10oz package (497g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook tortellini and vegetables according to packages.
2
Mix tortellini, vegetables, pepper, and pesto together in a pan over medium heat. Stir together and cook for a couple minutes until everything is heated through.
3
Top with cheese when serving.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Pesto scrambled eggs
395 cals, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
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.
lunch prep - 1 days
1. Lentil pasta
755 cals, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch 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.
breakfast prep - 2 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
2. 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.
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Bell pepper strips and hummus
255 cals, 11p, 15c, 12f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
dinner prep - 1 days
1. Mediterranean chik'n wrap
815 cals, 42p, 77c, 34f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
600 cals, 28p, 76c, 12f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
3. Caprese salad
215 cals, 12p, 7c, 14f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Peas
280 cals, 19p, 33c, 2f (per meal)
5 1/3 cup (714g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Shrimp scampi
870 cals, 41p, 57c, 52f (per meal)
5 oz (142g)
2 1/2 clove (8g)
2 1/2 tbsp (36g)
1/4 cup (56mL)
2 1/2 oz (71g)
1/3 cup(s) (74mL)
2 tsp (3g)
1 1/4 tbsp chopped (13g)
Recipe has been scaled from original by 1.25x. 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. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 3 days
1. Breakfast cereal
195 cals, 6p, 28c, 5f (per meal)
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
2. 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.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. 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
350 cals, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 2 days
1. Pasta with store-bought sauce
850 cals, 29p, 157c, 6f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
lunch prep - 1 days
1. Avocado tuna salad
875 cals, 81p, 12c, 48f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. 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.