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
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 (3250cals, 235g protein, 204g net carbs, 142g fat 52g fiber per day) cannot be customized.
Day 1
3150cals, 270g protein, 257g net carbs, 83g fat 74g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 2/3 serving(s) (842cal, 54p, 102c, 7f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 oz (453cal, 60p, 1c, 23f)
2 serving(s) (220cal, 9p, 21c, 8f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3175cals, 209g protein, 241g net carbs, 129g fat 56g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 can(s) (728cal, 24p, 51c, 44f)
1 serving(s) (108cal, 5p, 10c, 4f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3275cals, 227g protein, 352g net carbs, 78g fat 64g fiber per day
1 serving(s) (337cal, 32p, 36c, 5f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3300cals, 239g protein, 149g net carbs, 178g fat 34g fiber per day
1 serving(s) (337cal, 32p, 36c, 5f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3275cals, 212g protein, 149g net carbs, 180g fat 54g fiber per day
1 serving(s) (368cal, 35p, 31c, 8f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3250cals, 245g protein, 142g net carbs, 173g fat 40g fiber per day
1 serving(s) (368cal, 35p, 31c, 8f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 1/2 serving(s) (886cal, 40p, 16c, 73f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 bagel(s) (391cal, 11p, 53c, 14f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3250cals, 245g protein, 142g net carbs, 173g fat 40g fiber per day
1 serving(s) (368cal, 35p, 31c, 8f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 1/2 serving(s) (886cal, 40p, 16c, 73f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 bagel(s) (391cal, 11p, 53c, 14f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (65 items)
Vegetables and Vegetable Products
Carrots
8 medium (488g)
Onion
1 1/2 medium (2-1/2" dia) (176g)
Bell pepper
4 1/2 large (730g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Cauliflower
6 head small (4" dia.) (1590g)
Garlic
3 1/3 clove(s) (10g)
Fresh cilantro
2/3 bunch (21g)
Fresh spinach
2/3 cup(s) (20g)
Fresh ginger
2 tsp (4g)
Kale leaves
3 bunch (510g)
Fresh parsley
4 tbsp chopped (15g)
Frozen sugar snap peas
1 1/3 cup (192g)
Red onion
1/4 small (18g)
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Tomatoes
1 medium whole (2-3/5" dia) (138g)
Zucchini
4 large (1292g)
Frozen broccoli
4 cup (364g)
Nut and Seed Products
Almonds
6 oz (174g)
Coconut milk, canned
1/2 cup (106mL)
Beverages
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Water
22 cup(s) (5174mL)
Coffee, brewed
6 tbsp (89g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Dairy and Egg Products
Whole milk
10 1/2 cup(s) (2520mL)
Eggs
19 1/2 medium (863g)
Butter
1/3 stick (37g)
String cheese
6 stick (168g)
Goat cheese
4 oz (113g)
Feta cheese
6 tbsp, crumbled (56g)
Fats and Oils
Oil
1 1/2 oz (44mL)
Olive oil
1/3 lbs (169mL)
Salad dressing
1 tbsp (14mL)
Mayonnaise
6 tbsp (90mL)
Ranch dressing
10 tbsp (150mL)
Other
Lentil pasta
6 2/3 oz (189g)
Nutritional yeast
1 1/2 cup (90g)
Frozen mixed berries
1 1/2 cup (204g)
Soups, Sauces, and Gravies
Pasta sauce
5/6 jar (24 oz) (540g)
Barbecue sauce
1 1/2 cup (429g)
Canned clam chowder
2 can (18.5 oz) (1038g)
Vegetable broth
1 2/3 cup(s) (mL)
Frank's red hot sauce
13 1/4 tbsp (199mL)
Fruits and Fruit Juices
Fruit juice
32 fl oz (960mL)
Lemon juice
5 tsp (25mL)
Avocados
2 1/2 avocado(s) (528g)
Lime juice
1 1/4 fl oz (39mL)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1 1/2 oz (39g)
Curry powder
1/2 tbsp (3g)
Turmeric, ground
1/4 tbsp (2g)
Paprika
2 1/2 g (3g)
Onion powder
4 dash (1g)
Garlic powder
1/4 tbsp (3g)
Yellow mustard
1/4 tbsp or 1 packet (4g)
Dill weed, fresh
1 1/2 tbsp, chopped (2g)
Red wine vinegar
3 tbsp (45mL)
Legumes and Legume Products
Lentils, raw
1 cup (208g)
Red lentils, raw
2/3 cup (128g)
Firm tofu
35 oz (992g)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (639g)
Canned tuna
4 can (688g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
5 3/4 oz (162g)
Sweets
Maple syrup
4 tsp (20mL)
Baked Products
Bread
6 slice (192g)
Bagel
2 medium bagel (3-1/2" to 4" dia) (210g)
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
3. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
3. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Lentil pasta
842cal, 54p, 102c, 7f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Broiled tilapia
453cal, 60p, 1c, 23f (per meal)
1/3 tsp (2g)
4 tsp (20mL)
2/3 lbs (299g)
1/3 tsp, ground (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 0.58x. 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. Buttered lima beans
220cal, 9p, 21c, 8f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3 head small (4" dia.) (795g)
3/4 cup (45g)
1/4 tbsp (5g)
3/4 cup (215g)
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.
lunch prep - 1 days
1. Clam chowder
728cal, 24p, 51c, 44f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1/4 tbsp (4mL)
1/4 package (10 oz) (71g)
1 dash (1g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Green dal
741cal, 36p, 76c, 25f (per meal)
1 1/3 clove(s) (4g)
2/3 bunch (21g)
1/2 tbsp (3g)
1/4 tbsp (2g)
1 2/3 cup(s) (mL)
2/3 cup(s) (20g)
2 tsp (4g)
1/2 cup (107mL)
2/3 cup (128g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Bring the vegetable broth to a boil in a saucepan. Add the lentils, garlic, ginger, turmeric, and curry powder. Simmer uncovered for 15 minutes.
2
Meanwhile, blend the cilantro and coconut milk in a blender until smooth.
3
Stir the cilantro mixture and spinach into the cooked lentils. Mix well and season to taste with salt and pepper. If the mixture is too thick, add a splash of water. Cook on low for 2-3 minutes until the spinach wilts and everything is heated through. Enjoy!
2. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Coffee overnight protein oats
337cal, 32p, 36c, 5f (per meal)
6 tbsp (89g)
1 cup (81g)
2 scoop (1/3 cup ea) (62g)
1/2 cup(s) (120mL)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
snack prep - 3 days
1. Kale chips
206cal, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
dinner prep - 1 days
1. Tilapia with almond gremolata
931cal, 73p, 7c, 67f (per meal)
4 tbsp chopped (15g)
4 dash (1g)
4 dash (1g)
4 dash (2g)
2 clove(s) (6g)
4 tbsp (60mL)
1 tbsp (15mL)
2 tbsp, slivered (14g)
3/4 lbs (340g)
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Egg salad sandwich
813cal, 38p, 39c, 53f (per meal)
3 dash or 1 packet (2g)
1 1/2 dash (1g)
3 slice (96g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3/8 small (26g)
3 tbsp (45mL)
4 1/2 medium (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
breakfast prep - 3 days
1. Overnight mixed berry protein oats w/ milk
368cal, 35p, 31c, 8f (per meal)
2 1/4 cup(s) (540mL)
3 scoop (1/3 cup ea) (93g)
1 cup(s) (81g)
1 1/2 cup (204g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
768cal, 42p, 42c, 40f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. 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. Buffalo tofu
886cal, 40p, 16c, 73f (per meal)
2 1/2 tbsp (38mL)
10 tbsp (150mL)
13 tbsp (198mL)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
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.
2. Greek cucumber &feta salad
182cal, 6p, 9c, 13f (per meal)
1 1/2 cucumber (8-1/4") (452g)
1 1/2 tbsp, chopped (2g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1 tbsp (15mL)
3 tbsp (45mL)
6 tbsp, crumbled (56g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
snack prep - 2 days
