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

Generate 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: Sample plan

This sample plan (3525cal, 255g protein, 242g net carbs, 144g fat, 58g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Toast with butter, milk
Pan fried tilapia, simple kale & avocado salad
Cheese tortellini
Higher-calorie breakfast cereal, blackberry & granola parfait
Tue
Wed
Avocado tuna salad sandwich
Crispy tenders, apple, tomato and avocado salad
Thu
Higher-calorie breakfast cereal with protein milk, boiled eggs
Tuna and crackers, milk, avocado
Fri
Sat
Pan-fried salmon, bread and butter, tomato and avocado salad
Orange & rosemary salmon, simple kale & avocado salad
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Vegetables and Vegetable Products
Kale leaves
3 bunch (539g)
Onion
1 1/2 medium (2-1/2" dia) (171g)
Ketchup
1/2 cup (128g)
Tomatoes
3 medium whole (2-3/5" dia) (379g)
Fruits and Fruit Juices
Lemon
3 small (184g)
Avocados
10 avocado(s) (2010g)
Blackberries
1/2 cup (72g)
Lime juice
3 3/4 fl oz (115mL)
Apples
6 medium (3" dia) (1092g)
Lemon juice
3/4 fl oz (21mL)
Oranges
1 3/4 orange (270g)
Finfish and Shellfish Products
Tilapia, raw
1 3/4 lb (784g)
Canned tuna
5 1/4 can (~6 oz) (902g)
Salmon
16 1/2 oz (468g)
Fats and Oils
Olive oil
1/4 cup (65mL)
Oil
1/2 tbsp (8mL)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
3/4 oz (22g)
Garlic powder
1/2 tbsp (5g)
Rosemary
1 tsp (1g)
Dairy and Egg Products
Whole milk
1/2 gallon (2191mL)
Lowfat greek yogurt
1 cup (280g)
Butter
4 tbsp (56g)
Eggs
15 medium (660g)
Breakfast Cereals
Higher-calorie breakfast cereal
5 1/4 serving (252g)
Granola
1/2 cup (45g)
Beverages
Water
18 cup(s) (4266mL)
Protein powder
19 1/2 scoop (1/3 cup ea) (605g)
Baked Products
Bread
30 1/2 slice (976g)
Crackers
15 crackers (53g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/6 jar (24 oz) (784g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
28 oz (794g)
Other
Meatless chik'n tenders
30 pieces (765g)
lunch prep - 2 days
1. Pan fried tilapia
520 cals, 79p, 1c, 22f (per meal)
  • ,
  • Tilapia, raw
    1 3/4 lb (784g)
  • Olive oil
    2 1/3 tbsp (35mL)
  • Black pepper
    1 tsp, ground (3g)
  • Salt
    1 tsp (7g)
  • Recipe has been scaled from original by 1.17x. 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. Simple kale & avocado salad
    615 cals, 13p, 25c, 41f (per meal)
  • Kale leaves, chopped
    2 2/3 bunch (454g)
  • Lemon, juiced
    2 2/3 small (155g)
  • Avocados, chopped
    2 2/3 avocado(s) (536g)
  • Recipe has been scaled from original by 2.67x. 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.
    snack prep - 3 days
    1. Higher-calorie breakfast cereal
    185 cals, 6p, 28c, 4f (per meal)
  • Whole milk
    6 tbsp (90mL)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    2. Blackberry & granola parfait
    155 cals, 12p, 12c, 6f (per meal)
  • Blackberries, roughly chopped
    1/2 cup (72g)
  • Lowfat greek yogurt
    1 cup (280g)
  • Granola
    1/2 cup (45g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
    protein prep - 6 days
    1. Protein shake
    325 cals, 73p, 3c, 2f (per meal)
  • ,
  • Water
    3 cup(s) (711mL)
  • Protein powder
    3 scoop (1/3 cup ea) (93g)
  • breakfast prep - 3 days
    1. Toast with butter
    340 cals, 12p, 35c, 14f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Butter
    1 tbsp (14g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Milk
    250 cals, 13p, 20c, 13f (per meal)
  • ,
  • Whole milk
    1 2/3 cup (400mL)
  • dinner prep - 2 days
    1. Cheese tortellini
    1050 cals, 43p, 150c, 23f (per meal)
  • Pasta sauce
    1 1/6 jar (24 oz) (784g)
  • Frozen cheese tortellini
    28 oz (794g)
  • Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
    1
    Prepare tortellini according to instructions on package.
    2
    Top with sauce and enjoy.
    lunch prep - 3 days
    1. Avocado tuna salad sandwich
    1110 cals, 83p, 76c, 43f (per meal)
  • ,
  • Black pepper
    1/2 tsp (0g)
  • Salt
    1/2 tsp (2g)
  • Lime juice
    1 1/2 tbsp (23mL)
  • Avocados
    2 1/4 avocado(s) (452g)
  • Canned tuna, drained
    4 1/2 can (~6 oz) (774g)
  • Bread
    18 slice (576g)
  • Onion, minced
    1 small (79g)
  • Recipe has been scaled from original by 4.5x. 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
    Place mixture in between bread slices and serve.
    dinner prep - 3 days
    1. Crispy tenders
    570 cals, 41p, 52c, 23f (per meal)
  • ,
  • Meatless chik'n tenders
    10 pieces (255g)
  • Ketchup
    2 1/2 tbsp (43g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Apple
    210 cals, 1p, 41c, 1f (per meal)
  • ,
  • Apples
    2 medium (3" dia) (364g)
  • 3. Tomato and avocado salad
    350 cals, 5p, 10c, 28f (per meal)
  • Onion
    1/4 cup minced (68g)
  • Lime juice
    1/4 cup (68mL)
  • Avocados, cubed
    2 1/4 avocado(s) (452g)
  • Tomatoes, diced
    2 1/4 medium whole (2-3/5" dia) (277g)
  • Olive oil
    1 tbsp (17mL)
  • Garlic powder
    1 tsp (3g)
  • Salt
    1 tsp (7g)
  • Black pepper
    1 tsp, ground (3g)
  • Recipe has been scaled from original by 2.25x. 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.
    snack prep - 3 days
    1. Tuna and crackers
    140 cals, 11p, 11c, 6f (per meal)
  • Canned tuna
    4 1/2 oz (128g)
  • Crackers
    15 crackers (53g)
  • 2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • 3. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    breakfast prep - 3 days
    1. Higher-calorie breakfast cereal with protein milk
    300 cals, 20p, 38c, 5f (per meal)
  • Higher-calorie breakfast cereal
    1 serving (48g)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • 1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving of cereal should be in the 160-200 calorie range or scaled accordingly.
    2. Boiled eggs
    305 cals, 28p, 2c, 21f (per meal)
  • ,
  • Eggs
    15 medium (660g)
  • Recipe has been scaled from original by 7.5x. 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.
    lunch prep - 1 days
    1. Pan-fried salmon
    410 cals, 35p, 0c, 30f (per meal)
  • Oil
    1/2 tbsp (8mL)
  • Salmon
    6 oz (170g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Bread and butter
    400 cals, 14p, 41c, 17f (per meal)
  • Butter
    3 1/2 tsp (16g)
  • Bread
    3 1/2 slice (112g)
  • Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Tomato and avocado salad
    390 cals, 5p, 11c, 31f (per meal)
  • Onion
    5 tsp minced (25g)
  • Lime juice
    5 tsp (25mL)
  • Avocados, cubed
    5/6 avocado(s) (168g)
  • Tomatoes, diced
    5/6 medium whole (2-3/5" dia) (103g)
  • Olive oil
    1 1/4 tsp (6mL)
  • Garlic powder
    1/2 tsp (1g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Recipe has been scaled from original by 0.83x. 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.
    dinner prep - 1 days
    1. Orange & rosemary salmon
    815 cals, 63p, 29c, 46f (per meal)
  • Salmon
    1 3/4 fillet/s (6 oz each) (298g)
  • Rosemary
    1 tsp (1g)
  • Oranges
    1 3/4 orange (270g)
  • Lemon juice
    2 1/2 tsp (13mL)
  • Olive oil
    1 1/4 tsp (7mL)
  • Salt
    1/2 tsp (3g)
  • Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
    1
    Season the salmon with salt.
    2
    Put a skillet over medium-high heat and add the oil.
    3
    Cook the salmon for 4-5 minutes on each side, set aside when done.
    4
    Add the and rosemary to the skillet and cook for about a minute.
    5
    Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
    6
    Lower the heat to medium low until the liquid cooks down a bit.
    7
    Put the salmon back in the skillet and spoon the sauce over the fillets.
    8
    Serve.
    2. Simple kale & avocado salad
    230 cals, 5p, 9c, 15f (per meal)
  • Kale leaves, chopped
    1/2 bunch (85g)
  • Lemon, juiced
    1/2 small (29g)
  • Avocados, chopped
    1/2 avocado(s) (101g)
  • Recipe has been scaled from original by 0.5x. 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.
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