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 (3350cal, 245g protein, 250g net carbs, 127g fat, 55g fiber per day) cannot be customized.
Day 1
3300cal, 280g protein, 265g net carbs, 99g fat, 55g fiber
1 serving(s) (361cal, 10p, 38c, 14f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
2 serving(s) (196cal, 8p, 14c, 6f)
15 oz (686cal, 98p, 7c, 29f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3350cal, 232g protein, 196g net carbs, 157g fat, 56g fiber
1 serving(s) (361cal, 10p, 38c, 14f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1 1/2 serving(s) (993cal, 64p, 32c, 60f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3375cal, 230g protein, 218g net carbs, 151g fat, 55g fiber
7 1/2 oz (529cal, 51p, 20c, 25f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (993cal, 64p, 32c, 60f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3275cal, 228g protein, 209g net carbs, 148g fat, 47g fiber
8 oz tempeh (868cal, 66p, 29c, 45f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
24 1/2 oz (882cal, 54p, 41c, 55f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3375cal, 235g protein, 361g net carbs, 87g fat, 50g fiber
1 1/3 serving(s) (885cal, 42p, 134c, 14f)
2 1/3 cup(s) (267cal, 4p, 59c, 1f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/3 serving(s) (685cal, 68p, 71c, 11f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3375cal, 256g protein, 249g net carbs, 122g fat, 62g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 serving(s) (803cal, 42p, 120c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (243cal, 3p, 37c, 9f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3375cal, 256g protein, 249g net carbs, 122g fat, 62g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 serving(s) (803cal, 42p, 120c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (243cal, 3p, 37c, 9f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (63 items)
Vegetables and Vegetable Products
Tomatoes
7 1/3 medium whole (2-3/5" dia) (904g)
Carrots
11 1/4 medium (685g)
Romaine lettuce
1 hearts (500g)
Onion
2 small (140g)
Collard greens
2 1/4 lbs (1021g)
Garlic
6 3/4 clove(s) (20g)
Frozen broccoli
5/8 package (166g)
Kale leaves
5/6 bunch (142g)
Cauliflower
6 head small (4" dia.) (1590g)
Bell pepper
4 large (656g)
Dairy and Egg Products
Eggs
10 1/2 medium (464g)
Whole milk
2/3 gallon (2640mL)
Parmesan cheese
1/2 cup (47g)
Nonfat greek yogurt, plain
1 1/3 cup (368g)
Butter
3/4 stick (80g)
String cheese
4 stick (112g)
Nut and Seed Products
Almonds
6 1/2 oz (184g)
Chia seeds
2 tsp (9g)
Mixed nuts
4 tbsp (34g)
Spices and Herbs
Vanilla extract
2 tsp (10mL)
Salt
1 oz (28g)
Black pepper
3 1/2 g (3g)
Paprika
1 tbsp (6g)
Thyme, dried
1/2 tbsp, leaves (2g)
Lemon pepper
1 tsp (2g)
Fruits and Fruit Juices
Blueberries
2/3 cup (99g)
Banana
10 1/2 medium (7" to 7-7/8" long) (1239g)
Canned black olives
18 large olives (79g)
Lemon juice
4 tbsp (60mL)
Orange juice
6 tbsp (90mL)
Lemon
2 1/2 small (150g)
Fruit juice
18 2/3 fl oz (560mL)
Avocados
3 avocado(s) (570g)
Lime juice
4 tsp (20mL)
Sweets
Maple syrup
1 tbsp (15mL)
Beverages
Almond milk, unsweetened
1 cup (240mL)
Water
23 1/2 cup(s) (5596mL)
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Cereal Grains and Pasta
Long-grain white rice
1 3/4 cup (319g)
All-purpose flour
3/8 cup(s) (52g)
Cornstarch
1/4 cup (28g)
Uncooked dry pasta
1/3 lbs (152g)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Olive oil
2 1/2 tbsp (37mL)
Oil
1/3 lbs (167mL)
Other
Vegan meatballs, frozen
10 meatball(s) (300g)
Nutritional yeast
1/4 lbs (96g)
Sub roll(s)
1 1/2 roll(s) (128g)
Vegan chik'n strips
15 oz (425g)
Mixed greens
10 1/2 cup (315g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (321g)
Barbecue sauce
1 1/2 cup (429g)
Finfish and Shellfish Products
Tilapia, raw
30 oz (840g)
Shrimp, raw
9 1/4 oz (265g)
Canned tuna
4 can (688g)
Legumes and Legume Products
Lentils, raw
2/3 cup (128g)
Chickpeas, canned
1 cup(s) (240g)
Firm tofu
1 1/2 lbs (695g)
Soy sauce
2 tsp (10mL)
Peanut butter
4 tbsp (65g)
Tempeh
1/2 lbs (227g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/8 pouch (~5.6 oz) (92g)
snack prep - 2 days
1. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Blueberry almond overnight oats
360 cals, 10p, 38c, 14f (per meal)
2 tsp (10mL)
4 tbsp, slivered (27g)
2/3 cup (99g)
1/2 medium (7" to 7-7/8" long) (59g)
1 tbsp (15mL)
1 cup (240mL)
2/3 cup(s) (54g)
2 tsp (9g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In an airtight container, mix oats, chia seeds, almond milk, maple syrup and vanilla. Seal and place in fridge overnight or for at least 4 hours.
2
In the morning, stir the oats. Slice up banana, and top the oats with the banana, blueberries, and almonds.
lunch prep - 1 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. White rice
145 cals, 3p, 32c, 0f (per meal)
1/4 cup (41g)
1/2 cup(s) (105mL)
1/4 tsp (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Parmesan crusted tilapia
685 cals, 98p, 7c, 29f (per meal)
1/2 cup (47g)
2 tsp (9mL)
15 oz (420g)
1 1/4 tsp (3g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Lentils
465 cals, 32p, 68c, 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. Mediterranean chik'n salad with lemon yogurt dressing
995 cals, 64p, 32c, 61f (per meal)
15 oz (425g)
4 1/2 cup (135g)
1 cup(s) (240g)
18 large olives (79g)
1/2 cup (158g)
1 1/2 cup cherry tomatoes (224g)
1 small (70g)
3 tbsp (45mL)
6 tbsp (90mL)
1/2 tbsp (3g)
1/2 tbsp, leaves (2g)
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
lunch prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
3/8 cup(s) (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. 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. Buttery white rice
325 cals, 5p, 49c, 12f (per meal)
1/3 tsp, ground (1g)
2 tbsp (28g)
1/4 tbsp (4g)
1 1/3 cup(s) (316mL)
2/3 cup (123g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.75x. 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.
breakfast prep - 3 days
1. Warm bananas & yogurt
360 cals, 10p, 53c, 9f (per meal)
4 tbsp (70g)
2 tbsp (30mL)
2 medium (7" to 7-7/8" long) (236g)
2 pat (1" sq, 1/3" high) (10g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet over medium-low heat and melt butter.
2
Add banana slices and fry gently for 2 minutes. Be careful not to overcook or else bananas will become very mushy.
3
Add orange juice and cook for about 45 seconds.
4
Transfer bananas to a small bowl and serve with a dollop of Greek yogurt.
snack prep - 2 days
3. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Lemon pepper tofu
880 cals, 54p, 41c, 55f (per meal)
1 tsp (2g)
1 3/4 tbsp (26mL)
1/4 cup (28g)
1 3/4 small (102g)
1 1/2 lbs (695g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
220 cals, 4p, 49c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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. Spaghetti and meatless meatballs
885 cals, 42p, 134c, 14f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
snack prep - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 1 days
1. Shrimp-broccoli-rice bowl
685 cals, 68p, 71c, 11f (per meal)
1/4 tsp, ground (1g)
1/4 tsp (2g)
9 1/3 oz (265g)
5/8 package (166g)
5/8 pouch (~5.6 oz) (92g)
1 3/4 tsp (9mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
2. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
5/6 bunch (142g)
5/6 small (48g)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 0.83x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (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.
lunch prep - 2 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
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. Buttery white rice
245 cals, 3p, 37c, 9f (per meal)
2 dash, ground (1g)
1 1/2 tbsp (21g)
4 dash (3g)
1 cup(s) (237mL)
1/2 cup (93g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
4 can (688g)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 large (656g)
1 small (70g)
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. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.