3500 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 3500 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
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 (3475cal, 258g protein, 221g net carbs, 147g fat, 57g fiber per day) cannot be customized.
Day 1
3500cal, 252g protein, 215g net carbs, 144g fat, 82g fiber
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 serving(s) (521cal, 7p, 72c, 17f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3475cal, 250g protein, 215g net carbs, 154g fat, 58g fiber
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
2 1/3 serving(s) (136cal, 2p, 21c, 1f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3350cal, 282g protein, 199g net carbs, 137g fat, 51g fiber
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
2 1/3 serving(s) (136cal, 2p, 21c, 1f)
13 1/2 oz (953cal, 92p, 36c, 45f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3550cal, 306g protein, 179g net carbs, 152g fat, 60g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 serving(s) (942cal, 78p, 35c, 44f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
13 1/2 oz (953cal, 92p, 36c, 45f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3450cal, 243g protein, 307g net carbs, 108g fat, 71g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
2 serving(s) (300cal, 16p, 49c, 4f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 2/3 serving(s) (842cal, 54p, 102c, 7f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3450cal, 228g protein, 235g net carbs, 160g fat, 41g fiber
3 bar(s) (357cal, 8p, 44c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 serving(s) (188cal, 7p, 6c, 14f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3475cal, 246g protein, 198g net carbs, 173g fat, 35g fiber
3 bar(s) (357cal, 8p, 44c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
1 container(s) (181cal, 8p, 32c, 2f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (55 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/3 lbs (155g)
Almonds
9 oz (259g)
Mixed nuts
1/3 cup (45g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Vegetables and Vegetable Products
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Collard greens
2 1/2 lbs (1077g)
Garlic
7 clove(s) (21g)
Mushrooms
1/2 lbs (213g)
Tomatoes
4 medium whole (2-3/5" dia) (486g)
Kale leaves
2 1/2 cup, chopped (100g)
Cucumber
2 1/3 cucumber (8-1/4") (702g)
Raw celery
1/6 bunch (84g)
Sun-dried tomatoes
3 oz (85g)
Fresh spinach
3/4 cup(s) (23g)
Broccoli
2 1/2 cup chopped (228g)
Romaine lettuce
10 cup shredded (470g)
Fats and Oils
Oil
1/3 lbs (162mL)
Olive oil
1 1/2 oz (49mL)
Salad dressing
3 tbsp (45mL)
Mayonnaise
3 tbsp (45mL)
Legumes and Legume Products
Tempeh
1 3/4 lbs (794g)
Vegetarian burger crumbles
2 cup (200g)
Beverages
Water
1 1/3 gallon (5107mL)
Protein powder
24 1/4 scoop (1/3 cup ea) (752g)
Dairy and Egg Products
Whole milk
1/2 gallon (1920mL)
Eggs
26 2/3 medium (1174g)
Cheese
2 1/2 cup, shredded (283g)
Butter
1 tbsp (14g)
Kefir, flavored
4 cup (960mL)
Provolone cheese
6 slice(s) (168g)
Parmesan cheese
5 tbsp (25g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Breakfast Cereals
Breakfast cereal
6 serving (180g)
Fruits and Fruit Juices
Strawberries
3 cup, whole (432g)
Grapes
4 2/3 cup (429g)
Raisins
1/2 cup, packed (83g)
Lemon juice
2 1/2 tbsp (38mL)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
1/8 oz (2g)
Rosemary, dried
1 3/4 tsp (2g)
Balsamic vinegar
2 tsp (10mL)
Dijon mustard
5 tsp (25g)
Other
Mixed greens
1 1/3 package (5.5 oz) (204g)
Tzatziki
3/8 cup(s) (84g)
Lentil pasta
6 2/3 oz (189g)
Baked Products
Bread
1 1/3 lbs (608g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Finfish and Shellfish Products
Tilapia, raw
1 2/3 lbs (756g)
Canned tuna
10 oz (284g)
Cereal Grains and Pasta
All-purpose flour
3/4 cup(s) (94g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 tbsp (91mL)
Pasta sauce
3/8 jar (24 oz) (280g)
Pesto sauce
3 tbsp (48g)
Snacks
Small granola bar
6 bar (150g)
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Breakfast cereal with protein milk
370 cals, 28p, 43c, 8f (per meal)
3/4 cup (180mL)
1 1/2 serving (45g)
3/4 scoop (1/3 cup ea) (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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 - 3 days
1. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Sweet potato wedges
520 cals, 7p, 72c, 17f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
1 tsp (6g)
4 dash, ground (1g)
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.
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. Rosemary mushroom cheese sandwich
1020 cals, 57p, 67c, 53f (per meal)
5 dash (1g)
1 1/4 cup (38g)
1/4 lbs (106g)
1 1/4 cup, shredded (141g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
dinner prep - 2 days
1. Almond crusted tilapia
955 cals, 92p, 36c, 45f (per meal)
1 2/3 lbs (756g)
1 cup, slivered (122g)
3/4 cup(s) (94g)
1/2 tsp (2g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 2.25x. 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. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Buffalo tempeh with tzatziki
940 cals, 78p, 35c, 44f (per meal)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
3/4 lbs (340g)
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. Sweet potato wedges
175 cals, 2p, 24c, 6f (per meal)
1/2 tbsp (8mL)
2/3 sweetpotato, 5" long (140g)
1/3 tsp (2g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. 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.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
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.
3. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
dinner prep - 1 days
1. Lentil pasta
840 cals, 54p, 102c, 7f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple salad with celery, cucumber & tomato
215 cals, 7p, 21c, 8f (per meal)
5/6 package (5.5 oz) (129g)
2 1/2 tbsp (38mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 cucumber (8-1/4") (251g)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
820 cals, 41p, 57c, 43f (per meal)
3 slice (96g)
1 1/2 tbsp (24g)
1 1/2 oz (43g)
3/8 cup(s) (11g)
1/2 tbsp (8mL)
3 slice(s) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Kefir
300 cals, 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.
breakfast prep - 2 days
3. 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 - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
3. Cucumber slices
45 cals, 2p, 8c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
650 cals, 52p, 16c, 38f (per meal)
2 1/2 tbsp (38mL)
5 tbsp (37g)
5 tbsp (25g)
5 tsp (25g)
5 tbsp (88g)
2 1/2 cup chopped (228g)
10 large (500g)
10 cup shredded (470g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
3. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
lunch prep - 1 days
1. Tuna salad wrap
1105 cals, 74p, 67c, 58f (per meal)
10 oz (284g)
3 tbsp (45mL)
2 dash (0g)
1 stalk, small (5" long) (17g)
2 dash (1g)
2 tortilla (approx 10" dia) (144g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.