3400 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 3400 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3350cal, 240g protein, 272g net carbs, 120g fat, 55g fiber per day) cannot be customized.
Day 1
3400cal, 258g protein, 236g net carbs, 133g fat, 55g fiber
3/4 serving(s) (264cal, 4p, 36c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3400cal, 231g protein, 349g net carbs, 91g fat, 67g fiber
3/4 serving(s) (264cal, 4p, 36c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 egg(s) (139cal, 13p, 1c, 10f)
4 serving(s) (1070cal, 56p, 160c, 8f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3275cal, 231g protein, 303g net carbs, 94g fat, 73g fiber
2 slice(s) (475cal, 23p, 26c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 serving(s) (1070cal, 56p, 160c, 8f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
3 serving(s) (426cal, 25p, 15c, 27f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3300cal, 235g protein, 245g net carbs, 131g fat, 53g fiber
2 slice(s) (475cal, 23p, 26c, 26f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
3 banana(s) (350cal, 4p, 72c, 1f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
3 serving(s) (426cal, 25p, 15c, 27f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3350cal, 233g protein, 272g net carbs, 125g fat, 52g fiber
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 serving(s) (227cal, 5p, 16c, 14f)
2 taco(s) (822cal, 59p, 57c, 34f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3375cal, 256g protein, 260g net carbs, 124g fat, 46g fiber
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 serving(s) (227cal, 5p, 16c, 14f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
12 1/2 oz tilapia (609cal, 76p, 17c, 24f)
3 serving(s) (203cal, 4p, 13c, 14f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3325cal, 237g protein, 239g net carbs, 139g fat, 41g fiber
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 sandwich(es) (760cal, 33p, 56c, 40f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
12 1/2 oz tilapia (609cal, 76p, 17c, 24f)
3 serving(s) (203cal, 4p, 13c, 14f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (59 items)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lime juice
1 fl oz (27mL)
Banana
4 1/2 medium (7" to 7-7/8" long) (531g)
Apples
1 1/2 medium (3" dia) (273g)
Spices and Herbs
Salt
1 oz (24g)
Black pepper
3 g (3g)
Fresh basil
1 oz (28g)
Cinnamon
1 1/4 tbsp (10g)
Chili powder
1 1/4 tsp (3g)
Fresh thyme
1/4 tbsp (1g)
Paprika
1 1/2 tbsp (10g)
Capers
1 1/4 tbsp, drained (11g)
Crushed red pepper
4 dash (1g)
Ground cumin
2 tsp (4g)
Garlic powder
2 dash (1g)
Other
Mixed greens
6 1/2 package (5.5 oz) (1000g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
2 cup (120g)
Guacamole, store-bought
4 tbsp (62g)
Vegetables and Vegetable Products
Onion
2 1/2 medium (2-1/2" dia) (279g)
Tomatoes
14 medium whole (2-3/5" dia) (1718g)
Collard greens
18 oz (510g)
Garlic
7 1/2 clove(s) (22g)
Cauliflower
8 head small (4" dia.) (2120g)
Raw celery
1/2 stalk, small (5" long) (9g)
Zucchini
1 medium (196g)
Bell pepper
1/2 large (82g)
Shallots
1 1/4 shallot (142g)
Finfish and Shellfish Products
Canned tuna
3 1/3 can (572g)
Shrimp, raw
1/2 lbs (227g)
Tilapia, raw
1 1/2 lbs (709g)
Baked Products
Naan bread
5 piece (450g)
Bread
1 1/3 lbs (608g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Beverages
Water
25 cup(s) (6002mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Nut and Seed Products
Coconut flakes
1 1/2 tbsp (8g)
Almond butter
1 1/2 tbsp (24g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Dairy and Egg Products
Eggs
14 large (700g)
Whole milk
10 cup (2354mL)
Butter
3 tbsp (41g)
Fresh mozzarella cheese
1/2 lbs (246g)
String cheese
4 stick (112g)
Breakfast Cereals
Flavored instant oatmeal
4 packet (172g)
Quick oats
2 cup (150g)
Fats and Oils
Oil
4 oz (118mL)
Balsamic vinaigrette
2 3/4 oz (80mL)
Mayonnaise
1 1/2 tbsp (23mL)
Salad dressing
1 1/4 cup (293mL)
Olive oil
1/4 tbsp (4mL)
Soups, Sauces, and Gravies
Barbecue sauce
2 cup (572g)
Vegetable broth
1/3 cup(s) (mL)
Pesto sauce
3 tbsp (48g)
Cereal Grains and Pasta
Long-grain white rice
1 1/4 cup (236g)
Legumes and Legume Products
Vegetarian burger crumbles
3 1/2 cup (350g)
Firm tofu
16 1/2 oz (468g)
White beans, canned
1 1/2 can(s) (659g)
Sweets
Sugar
1/4 cup (49g)
dinner prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Apple, banana, almond butter bowl
265 cals, 4p, 36c, 8f (per meal)
3/4 medium (7" to 7-7/8" long) (89g)
3/4 medium (3" dia) (137g)
3/4 tbsp (4g)
3/4 tbsp (12g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put banana and apple chunks in a bowl. Mix together.
2
Top with coconut flakes and drizzle with almond butter.
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. 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. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
3. Garlic collard greens
360 cals, 16p, 10c, 19f (per meal)
Recipe has been scaled from original by 1.13x. 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.
lunch prep - 2 days
1. Bbq cauliflower wings
1070 cals, 56p, 160c, 8f (per meal)
1 cup (286g)
1 tsp (6g)
1 cup (60g)
4 head small (4" dia.) (1060g)
Recipe has been scaled from original by 4x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Avocado toast with egg
475 cals, 23p, 26c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Toast with butter
340 cals, 12p, 35c, 14f (per meal)
dinner prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Caprese salad
425 cals, 25p, 15c, 27f (per meal)
4 tbsp (60mL)
1 cup leaves, whole (24g)
2 cup cherry tomatoes (298g)
2 package (5.5 oz) (310g)
6 oz (170g)
Recipe has been scaled from original by 2x. 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.
3. White rice
220 cals, 4p, 49c, 0f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (319mL)
1/4 tbsp (4g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Tuna salad sandwich
495 cals, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
3. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with milk
410 cals, 14p, 58c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
dinner prep - 1 days
1. Shrimp & zucchini fajita tacos
820 cals, 59p, 57c, 34f (per meal)
2 tortilla (approx 7-8" dia) (98g)
1/2 lbs (227g)
1 medium (196g)
1/2 large (82g)
1/2 medium (2-1/2" dia) (55g)
2 dash (1g)
4 tbsp (62g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prep veggies then heat a large skillet over medium heat. Add half of the oil along with the zucchini, onion, bell pepper, and a dash of salt/pepper. Saute the vegetables until somewhat softened, about 5-10 minutes.
2
Meanwhile, in a separate skillet, add the rest of the oil, along with the shrimp, chili powder, and a dash of salt/pepper. Stir until shrimp are well coated and saute until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
3
Evenly distribute the fajitas and shrimp across the tortillas. Top with guacamole and serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (80mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
1/4 tbsp (1g)
1 1/2 tbsp (10g)
1 1/2 tbsp (23mL)
1 1/2 clove (5g)
1 1/2 medium (2-1/2" dia) (165g)
2/3 lbs (298g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack 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.
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. White rice
145 cals, 3p, 32c, 0f (per meal)
1/2 cup (82g)
7/8 cup(s) (213mL)
1/2 tsp (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Spiced tofu & pesto sandwich
760 cals, 33p, 56c, 40f (per meal)
6 oz (170g)
4 dash (1g)
1 cup (30g)
1 tsp (3g)
2 tsp (4g)
2 tsp (10mL)
3 tbsp (48g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. 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.