3400 calorie pescetarian meal plan
In just a few clicks, generate your own 3400 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 (3375cals, 241g protein, 262g net carbs, 130g fat 48g fiber per day) cannot be customized.
Day 1
3375cals, 273g protein, 236g net carbs, 131g fat 40g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
2 cup(s) (144cal, 3p, 13c, 2f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 serving(s) (531cal, 48p, 8c, 33f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 container(s) (362cal, 17p, 63c, 5f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (261cal, 3p, 36c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3375cals, 273g protein, 236g net carbs, 131g fat 40g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
2 cup(s) (144cal, 3p, 13c, 2f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 serving(s) (531cal, 48p, 8c, 33f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 container(s) (362cal, 17p, 63c, 5f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (261cal, 3p, 36c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3375cals, 222g protein, 288g net carbs, 123g fat 55g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 1/3 serving(s) (974cal, 35p, 118c, 35f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
8 oz (298cal, 45p, 0c, 13f)
2 serving(s) (498cal, 7p, 72c, 15f)
1 1/2 serving(s) (238cal, 4p, 25c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3325cals, 243g protein, 318g net carbs, 92g fat 64g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 pear(s) (226cal, 1p, 43c, 0f)
9 oz (635cal, 61p, 24c, 30f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
2 beets (48cal, 2p, 8c, 0f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 3/4 serving(s) (278cal, 5p, 30c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3425cals, 220g protein, 303g net carbs, 123g fat 57g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 3/4 serving(s) (278cal, 5p, 30c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3375cals, 226g protein, 225g net carbs, 156g fat 40g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (300cal, 16p, 49c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
9 oz salmon (948cal, 62p, 14c, 69f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3375cals, 226g protein, 225g net carbs, 156g fat 40g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (300cal, 16p, 49c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
9 oz salmon (948cal, 62p, 14c, 69f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (57 items)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Raspberries
4 cup (492g)
Avocados
1 3/4 avocado(s) (352g)
Pears
6 medium (1068g)
Fruit juice
40 fl oz (1200mL)
Dairy and Egg Products
Plain lowfat yogurt
4 cup (980g)
Eggs
19 large (950g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Parmesan cheese
2 oz (57g)
Butter
1 1/3 stick (134g)
Nonfat greek yogurt, plain
1/2 cup (158g)
Heavy cream
1/4 cup (68mL)
Kefir, flavored
4 cup (960mL)
Fats and Oils
Oil
1 2/3 oz (51mL)
Balsamic vinaigrette
1 tbsp (15mL)
Olive oil
1 1/2 oz (46mL)
Beverages
Water
25 cup(s) (5949mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Other
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Mixed greens
7 cup (210g)
Vegan sausage
6 sausage (600g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Nutritional yeast
1 1/2 cup (90g)
Protein bar (20g protein)
2 bar (100g)
Finfish and Shellfish Products
Sardines, canned in oil
4 can (368g)
Tilapia, raw
1 lbs (476g)
Shrimp, raw
6 oz (170g)
Salmon
18 oz (510g)
Legumes and Legume Products
Roasted peanuts
1 1/4 cup (183g)
Hummus
6 tbsp (90g)
Vegetables and Vegetable Products
Sweet potatoes
4 sweetpotato, 5" long (840g)
Fresh spinach
2 10oz package (549g)
Garlic
6 1/4 clove(s) (19g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Tomatoes
2 medium whole (2-3/5" dia) (267g)
Kale leaves
4 1/2 cup, chopped (180g)
Frozen corn kernels
3 1/3 cup (453g)
Cauliflower
6 head small (4" dia.) (1590g)
Shallots
1 1/2 tbsp chopped (15g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Broccoli
3 stalk (453g)
Baby carrots
24 medium (240g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
1 oz (26g)
Fresh basil
3 leaves (2g)
Garlic powder
1 tsp (3g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (237g)
All-purpose flour
1/4 cup(s) (31g)
Brown rice
1/2 cup (95g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Soups, Sauces, and Gravies
Barbecue sauce
1 1/2 cup (429g)
Nut and Seed Products
Almonds
3 1/3 oz (94g)
Coconut milk, canned
3/4 can (338mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Baked Products
Bread
4 slice (128g)
snack prep - 2 days
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
breakfast prep - 2 days
1. Basic scrambled eggs
238cal, 19p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.75x. 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.
2. Instant oatmeal with water
165cal, 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.
3. Raspberries
144cal, 3p, 13c, 2f (per meal)
4 cup (492g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Simple sardine salad
531cal, 48p, 8c, 33f (per meal)
6 tbsp (90mL)
4 can (368g)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
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. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
4 dash, ground (1g)
1 tsp (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Spinach parmesan pasta
974cal, 36p, 118c, 36f (per meal)
1/4 cup(s) (53mL)
1/2 tbsp, ground (3g)
1/3 tsp (2g)
1/3 cup (33g)
2/3 10oz package (189g)
1 1/3 clove(s) (4g)
2 tbsp (28g)
1/3 lbs (152g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
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. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.13x. 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.
snack prep - 3 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
3 tbsp (53g)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 1 days
1. Pan fried tilapia
298cal, 45p, 0c, 13f (per meal)
1/2 lbs (224g)
1/3 tsp (2g)
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
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Buttered corn
238cal, 4p, 25c, 12f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
3. Mashed sweet potatoes with butter
498cal, 7p, 72c, 15f (per meal)
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, top with butter, and 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.
2. Buttered corn
278cal, 5p, 30c, 14f (per meal)
2 1/3 cup (317g)
2 1/3 tbsp (32g)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 1 days
1. Almond crusted tilapia
635cal, 61p, 24c, 30f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1/4 cup(s) (31g)
Recipe has been scaled from original by 0.75x. 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. Beets
48cal, 2p, 8c, 0f (per meal)
2 beet(s) (100g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
3. Flavored rice mix
382cal, 11p, 77c, 2f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Shrimp scampi
1045cal, 50p, 68c, 62f (per meal)
1 1/2 tbsp chopped (15g)
3/4 tbsp (4g)
3/8 cup(s) (89mL)
3 oz (86g)
1/4 cup (68mL)
3 tbsp (43g)
3 clove (9g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. 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).
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1 clove (3g)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
6 large (300g)
3/4 cup cherry tomatoes (112g)
4 slice (128g)
1 avocado(s) (201g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
3. Kefir
300cal, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 2 days
1. Salmon & coconut ginger broccoli
948cal, 62p, 14c, 69f (per meal)
1 1/2 slices (1" dia) (3g)
3 stalk (453g)
3/4 can (338mL)
18 oz (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
2. Brown rice
172cal, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 2 days
2. Carrots and hummus
123cal, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.