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 (3400cals, 254g protein, 232g net carbs, 139g fat 47g fiber per day) cannot be customized.
Day 1
3425cals, 250g protein, 250g net carbs, 135g fat 51g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 1/2 oz (741cal, 71p, 28c, 35f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/4 cup (137cal, 1p, 31c, 0f)
1 bar (245cal, 20p, 26c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (723cal, 27p, 60c, 37f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
1 serving(s) (210cal, 2p, 25c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3375cals, 244g protein, 245g net carbs, 123g fat 73g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 1/2 oz (741cal, 71p, 28c, 35f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/4 cup (137cal, 1p, 31c, 0f)
1 bar (245cal, 20p, 26c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sweet potato(es) (489cal, 15p, 64c, 12f)
2 1/3 serving(s) (537cal, 11p, 22c, 36f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3375cals, 246g protein, 174g net carbs, 170g fat 43g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 burger(s) (884cal, 41p, 54c, 55f)
3 carrots(s) (158cal, 2p, 15c, 8f)
3 sausage(s) (804cal, 84p, 32c, 36f)
3 1/2 cup(s) (244cal, 9p, 7c, 16f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3425cals, 239g protein, 180g net carbs, 177g fat 41g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2 bar(s) (238cal, 5p, 30c, 10f)
2 burger(s) (884cal, 41p, 54c, 55f)
3 carrots(s) (158cal, 2p, 15c, 8f)
3 sausage(s) (804cal, 84p, 32c, 36f)
3 1/2 cup(s) (244cal, 9p, 7c, 16f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3350cals, 245g protein, 262g net carbs, 124g fat 51g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2 bar(s) (238cal, 5p, 30c, 10f)
13 1/3 nuggets (735cal, 41p, 69c, 30f)
3 1/4 cup(s) (372cal, 6p, 82c, 2f)
13 1/3 cracker(s) (225cal, 3p, 30c, 10f)
1 container (139cal, 20p, 8c, 3f)
3 serving(s) (942cal, 78p, 35c, 44f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3450cals, 282g protein, 276g net carbs, 119g fat 34g fiber per day
2 serving(s) (341cal, 53p, 6c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
13 1/3 nuggets (735cal, 41p, 69c, 30f)
3 1/4 cup(s) (372cal, 6p, 82c, 2f)
13 1/3 cracker(s) (225cal, 3p, 30c, 10f)
1 container (139cal, 20p, 8c, 3f)
12 oz (803cal, 71p, 19c, 49f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 cup(s) (58cal, 5p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3350cals, 275g protein, 238g net carbs, 129g fat 36g fiber per day
2 serving(s) (341cal, 53p, 6c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 sandwich(es) (691cal, 34p, 42c, 40f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
13 1/3 cracker(s) (225cal, 3p, 30c, 10f)
1 container (139cal, 20p, 8c, 3f)
12 oz (803cal, 71p, 19c, 49f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 cup(s) (58cal, 5p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (57 items)
Other
Protein bar (20g protein)
2 bar (100g)
Curry paste
1 tbsp (15g)
Balsamic glaze
1/2 tbsp (8mL)
Mixed greens
1 cup (30g)
Salmon burger patty
4 patty (452g)
Vegan sausage
6 sausage (600g)
Vegan chik'n nuggets
26 2/3 nuggets (573g)
Protein greek yogurt, flavored
3 container (450g)
Tzatziki
3/8 cup(s) (84g)
Fruits and Fruit Juices
Raisins
1/2 cup, packed (83g)
Grapes
5 1/4 cup (483g)
Avocados
2 avocado(s) (435g)
Lemon
1 1/6 small (68g)
Fruit juice
74 fl oz (2220mL)
Dairy and Egg Products
String cheese
2 stick (56g)
Eggs
17 large (850g)
Egg whites
16 large (528g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Fresh mozzarella cheese
3 slices (85g)
Vegetables and Vegetable Products
Kale leaves
2 lbs (932g)
Tomatoes
5 medium whole (2-3/5" dia) (594g)
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Shallots
1/2 clove(s) (28g)
Carrots
6 large (432g)
Frozen broccoli
12 1/2 cup (1138g)
Ketchup
6 2/3 tbsp (113g)
Fresh spinach
3 cup(s) (90g)
Garlic
2 clove (6g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Spices and Herbs
Rosemary, dried
2 1/2 g (2g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Salt
1 oz (26g)
Black pepper
1/8 oz (4g)
Dried dill weed
1 tsp (1g)
Fresh basil
4 leaves (2g)
Dijon mustard
4 tbsp (60g)
Beverages
Water
26 cup (6259mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fats and Oils
Oil
2 1/2 oz (73mL)
Olive oil
4 oz (131mL)
Mayonnaise
6 tbsp (90mL)
Nut and Seed Products
Almonds
1/2 lbs (202g)
Coconut milk, canned
3/4 cup (180mL)
Legumes and Legume Products
Lentils, raw
1 1/3 cup (256g)
Chickpeas, canned
1/2 can (224g)
Tempeh
3/4 lbs (340g)
Finfish and Shellfish Products
Tilapia, raw
1 1/3 lbs (588g)
Salmon
4 fillet/s (6 oz each) (680g)
Cereal Grains and Pasta
All-purpose flour
5/8 cup(s) (73g)
Baked Products
Hamburger buns
4 bun(s) (204g)
Crackers
40 crackers (140g)
Bread
3 slice(s) (96g)
Snacks
Large granola bar
2 bar (74g)
Small granola bar
4 bar (100g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 tbsp (91mL)
Pesto sauce
3 tbsp (48g)
Sweets
Honey
2 tbsp (42g)
snack prep - 2 days
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
304cal, 22p, 10c, 18f (per meal)
1 1/2 cup, chopped (60g)
3 large (150g)
3/4 cup, chopped (135g)
3 dash (0g)
1/2 tbsp (8mL)
1/4 cup (68mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Almond crusted tilapia
741cal, 71p, 28c, 35f (per meal)
1 1/3 lbs (588g)
14 tbsp, slivered (95g)
1 3/4 tbsp (26mL)
1/2 tsp (1g)
5/8 cup(s) (73g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Curried lentils
723cal, 27p, 60c, 37f (per meal)
1 tbsp (15g)
3/4 cup (180mL)
1 dash (1g)
1 cup(s) (237mL)
1/2 cup (96g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Roasted rosemary sweet potatoes
210cal, 2p, 25c, 9f (per meal)
1 tsp (1g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
2/3 sweetpotato, 5" long (140g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Sauteed Kale
151cal, 3p, 7c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Chickpea stuffed sweet potato
489cal, 15p, 64c, 12f (per meal)
1 sweetpotato, 5" long (210g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/2 clove(s) (28g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
2. Simple kale & avocado salad
537cal, 11p, 22c, 36f (per meal)
1 1/6 avocado(s) (234g)
1 1/6 bunch (198g)
1 1/6 small (68g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Salmon burger
884cal, 41p, 54c, 55f (per meal)
4 bun(s) (204g)
1 tsp (5mL)
1 tsp (1g)
6 tbsp (90mL)
1 cup (30g)
4 patty (452g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add salmon burger to the skillet and cook for about 4-6 minutes on each side until fully cooked.
2
Meanwhile, mix together the mayo and the dill.
3
Place the salmon burger on the bun and top with mayo and greens. Serve.
2. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
snack prep - 2 days
1. Kale chips
275cal, 6p, 15c, 19f (per meal)
Recipe has been scaled from original by 2.67x. 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 - 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. Olive oil drizzled broccoli
244cal, 10p, 7c, 16f (per meal)
2 1/3 tbsp (35mL)
7 cup (637g)
1/2 tsp (1g)
1/2 tsp (0g)
Recipe has been scaled from original by 3.5x. 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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
2 large (100g)
2 dash (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
lunch prep - 2 days
1. Chik'n nuggets
735cal, 41p, 69c, 30f (per meal)
Recipe has been scaled from original by 6.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 3 days
1. Crackers
225cal, 3p, 30c, 10f (per meal)
40 crackers (140g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
942cal, 78p, 35c, 44f (per meal)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
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 tempeh 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 tzatziki.
2. Broccoli
44cal, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Egg white spinach scramble
341cal, 53p, 6c, 11f (per meal)
2 dash (1g)
4 dash, ground (1g)
8 large (264g)
2 large (100g)
6 tbsp (85g)
1 1/2 cup(s) (45g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, cottage cheese, and seasonings (include any others you prefer) together.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour in egg mixture and quickly add in the spinach.
4
Scramble the eggs and the spinach together, stirring frequently until the eggs are opaque and set.
5
Serve.
dinner prep - 2 days
1. Honey dijon salmon
803cal, 71p, 19c, 49f (per meal)
4 tsp (20mL)
2 clove (6g)
2 tbsp (42g)
4 tbsp (60g)
4 fillet/s (6 oz each) (680g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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 and serve.
lunch prep - 1 days
1. Caprese sandwich
691cal, 34p, 42c, 40f (per meal)
3 tbsp (48g)
3 slices (85g)
3 slice(s), thick/large (1/2" thick) (81g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.