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 (3250cal, 232g protein, 250g net carbs, 121g fat, 61g fiber per day) cannot be customized.
Day 1
3250cal, 239g protein, 234g net carbs, 125g fat, 55g fiber
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 1/3 cup(s) (267cal, 4p, 59c, 1f)
1 1/2 serving(s) (225cal, 5p, 8c, 15f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3275cal, 231g protein, 250g net carbs, 111g fat, 86g fiber
1 serving(s) (342cal, 31p, 16c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
1 1/2 serving(s) (225cal, 5p, 8c, 15f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 serving(s) (885cal, 65p, 97c, 15f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3250cal, 263g protein, 282g net carbs, 94g fat, 59g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
10 oz seitan (743cal, 81p, 47c, 25f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (98cal, 2p, 4c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (885cal, 65p, 97c, 15f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3300cal, 232g protein, 312g net carbs, 100g fat, 52g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
10 oz seitan (743cal, 81p, 47c, 25f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (98cal, 2p, 4c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 burger (825cal, 33p, 124c, 15f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3250cal, 225g protein, 301g net carbs, 105g fat, 50g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 burger (825cal, 33p, 124c, 15f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3275cal, 216g protein, 186g net carbs, 157g fat, 63g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 cup(s) (70cal, 2p, 6c, 1f)
8 oz (342cal, 18p, 5c, 28f)
1 1/4 serving(s) (369cal, 14p, 47c, 12f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 serving(s) (541cal, 60p, 41c, 13f)
2 serving(s) (469cal, 6p, 13c, 37f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3275cal, 216g protein, 186g net carbs, 157g fat, 63g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 cup(s) (70cal, 2p, 6c, 1f)
8 oz (342cal, 18p, 5c, 28f)
1 1/4 serving(s) (369cal, 14p, 47c, 12f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 serving(s) (541cal, 60p, 41c, 13f)
2 serving(s) (469cal, 6p, 13c, 37f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (54 items)
Fats and Oils
Oil
6 oz (177mL)
Olive oil
2 3/4 oz (86mL)
Legumes and Legume Products
Tempeh
1 1/2 lbs (680g)
Lentils, raw
1 1/2 cup (272g)
Soy sauce
1/3 cup (83mL)
Firm tofu
1 lbs (454g)
Spices and Herbs
Salt
1 oz (24g)
Ground ginger
1 tsp (2g)
Garlic powder
1 1/2 tbsp (14g)
Black pepper
1/2 oz (12g)
Oregano, dried
1 1/4 tsp, ground (2g)
Curry powder
1 tsp (2g)
Beverages
Water
1 1/2 gallon (5798mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Dairy and Egg Products
Eggs
13 1/2 large (675g)
Butter
4 tbsp (54g)
Lowfat greek yogurt
1 1/2 cup (420g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
String cheese
2 stick (56g)
Baked Products
Bread
8 slice (256g)
Hamburger buns
6 bun(s) (306g)
Vegetables and Vegetable Products
Bell pepper
4 large (685g)
Onion
1 2/3 medium (2-1/2" dia) (183g)
Mushrooms
4 cup, chopped (280g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (308g)
Collard greens
4 lbs (1758g)
Garlic
14 clove(s) (42g)
Green pepper
1 tbsp, chopped (9g)
Frozen green beans
1 1/3 cup (161g)
Zucchini
2 1/2 medium (490g)
Ketchup
6 tbsp (102g)
Frozen corn kernels
2 cup (295g)
Frozen peas
1 3/4 cup (235g)
Other
Guacamole, store-bought
3/4 cup (185g)
Vegan sausage
5 1/2 sausage (550g)
Frozen cauliflower
2 cup (213g)
Teriyaki sauce
10 tbsp (150mL)
Veggie burger patty
6 patty (426g)
Mixed greens
6 oz (170g)
Fruits and Fruit Juices
Peach
4 medium (2-2/3" dia) (600g)
Fruit juice
58 2/3 fl oz (1760mL)
Lime juice
5 tbsp (75mL)
Avocados
4 avocado(s) (804g)
Blackberries
2 3/4 cup (396g)
Lemon juice
1/2 tbsp (8mL)
Banana
3 medium (7" to 7-7/8" long) (354g)
Cereal Grains and Pasta
Brown rice
2 cup (380g)
Seitan
1 1/2 lbs (680g)
Breakfast Cereals
Granola
3/4 cup (68g)
Snacks
Large granola bar
3 bar (111g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Roasted cashews
6 tbsp, halves and whole (51g)
Finfish and Shellfish Products
Cod, raw
1 lbs (453g)
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Toast with butter
455 cals, 16p, 47c, 19f (per meal)
2. 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.
snack prep - 2 days
1. Pepper strips and guacamole
225 cals, 5p, 8c, 15f (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.
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.
dinner prep - 2 days
1. Tempeh & mushroom stir fry
885 cals, 65p, 97c, 15f (per meal)
4 tbsp (60mL)
2 large (328g)
4 cup, chopped (280g)
1 cup (190g)
1 tsp (2g)
2 tsp (6g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (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 - 1 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Garlic collard greens
440 cals, 20p, 13c, 23f (per meal)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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 - 3 days
1. Blackberry & granola parfait
230 cals, 18p, 17c, 8f (per meal)
3/4 cup (108g)
1 1/2 cup (420g)
3/4 cup (68g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 3 days
1. 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.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Teriyaki seitan wings
745 cals, 81p, 47c, 25f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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 - 2 days
1. Veggie burger
825 cals, 33p, 124c, 15f (per meal)
3 patty (213g)
3 bun(s) (153g)
3 tbsp (51g)
3 oz (85g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Pan roasted zucchini
210 cals, 4p, 8c, 16f (per meal)
2 1/2 medium (490g)
1 1/4 tbsp, ground (9g)
1 1/4 tsp, ground (2g)
1 1/4 tsp (4g)
1 1/4 tsp (8g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Corn
230 cals, 7p, 42c, 2f (per meal)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Garlic collard greens
400 cals, 18p, 12c, 21f (per meal)
2 1/2 lbs (1134g)
2 1/2 tbsp (38mL)
7 1/2 clove(s) (23g)
5 dash (4g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Veggie fried rice
370 cals, 14p, 47c, 12f (per meal)
1 tbsp (15mL)
1 1/2 large (75g)
1/2 cup (95g)
1/2 cup (68g)
3/4 cup (101g)
1 1/2 tbsp (23mL)
1 clove(s) (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package for cooking rice. Should yield about 3 or 4 cups once cooked. Let cool.
2
Heat half of the oil in a large pan over medium heat. Add the garlic and cook for about a minute.
3
Crack the eggs in the pan and gently push them around the pan for 1 or 2 minutes until barely cooked.
4
Add the other half of the oil and the rice and let cook another few minutes. Stir frequently.
5
Add the corn, peas, and soy sauce and stir for another 1-2 minutes.
6
Remove from heat and serve.
snack prep - 2 days
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
dinner prep - 2 days
1. British kedgeree
540 cals, 60p, 41c, 13f (per meal)
1 cup (134g)
1 tsp (2g)
1 lbs (453g)
4 large (200g)
1 cup(s) (237mL)
1/2 cup (95g)
1
Cook rice and water according to package instructions. Set aside.
2
Hard boil the eggs: Add eggs to a saucepan and cover with cold water. Bring to a boil. Boil for 8-10 minutes then transfer to a bowl of cold water. Once cool enough to handle, peel eggs and slice into quarters. Set aside.
3
Put chunks of fish into a large frying pan and add a small splash of water. Simmer for 3-4 minutes until fish is opaque. Drain any excess liquid.
4
Add cooked rice, peas, curry powder, and some salt and pepper to the skillet with the fish. Heat, stirring gently, for 2-3 minutes until everything is heated through.
5
Season to taste with salt and pepper and top with eggs. Serve.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
4 tbsp minced (60g)
4 tbsp (60mL)
2 avocado(s) (402g)
2 medium whole (2-3/5" dia) (246g)
1 tbsp (15mL)
1 tsp (3g)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. 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.