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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3500cals, 260g protein, 234g net carbs, 143g fat 61g fiber per day) cannot be customized.
Day 1
3450cals, 285g protein, 222g net carbs, 137g fat 47g fiber per day
2 1/2 serving(s) (343cal, 70p, 6c, 2f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 1/2 can(s) (910cal, 30p, 63c, 55f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1 container (139cal, 20p, 8c, 3f)
1/2 bagel(s) (225cal, 6p, 34c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3500cals, 279g protein, 251g net carbs, 121g fat 75g fiber per day
2 1/2 serving(s) (343cal, 70p, 6c, 2f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (319cal, 14p, 9c, 17f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
1/2 bagel(s) (225cal, 6p, 34c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 serving(s) (375cal, 6p, 52c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3550cals, 231g protein, 212g net carbs, 169g fat 63g fiber per day
2 bar(s) (352cal, 7p, 44c, 15f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (319cal, 14p, 9c, 17f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
1/2 bagel(s) (225cal, 6p, 34c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3450cals, 279g protein, 179g net carbs, 158g fat 49g fiber per day
2 bar(s) (352cal, 7p, 44c, 15f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
1 serving(s) (41cal, 3p, 4c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (601cal, 71p, 23c, 24f)
3 3/4 serving(s) (470cal, 10p, 11c, 39f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3525cals, 247g protein, 199g net carbs, 167g fat 60g fiber per day
2 bar(s) (352cal, 7p, 44c, 15f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
8 oz (590cal, 48p, 16c, 30f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 bar(s) (408cal, 20p, 24c, 24f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3525cals, 258g protein, 295g net carbs, 118g fat 59g fiber per day
1 serving(s) (401cal, 33p, 46c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 grapefruit (119cal, 2p, 23c, 0f)
8 oz (590cal, 48p, 16c, 30f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 bar(s) (408cal, 20p, 24c, 24f)
1 bagel(s) (300cal, 7p, 50c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3550cals, 239g protein, 281g net carbs, 130g fat 75g fiber per day
1 serving(s) (401cal, 33p, 46c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 grapefruit (119cal, 2p, 23c, 0f)
10 oz (673cal, 59p, 1c, 48f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
1 bagel(s) (300cal, 7p, 50c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (469cal, 6p, 13c, 37f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (65 items)
Sweets
Jelly
1/4 cup (74g)
Cocoa powder
5 tsp (9g)
Maple syrup
4 tbsp (60mL)
Dairy and Egg Products
Butter
1 1/3 stick (152g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Nonfat greek yogurt, plain
10 tbsp (175g)
String cheese
4 stick (112g)
Whole milk
1 1/3 cup(s) (319mL)
Eggs
2 extra large (112g)
Baked Products
Bagel
3 medium bagel (3-1/2" to 4" dia) (296g)
Fruits and Fruit Juices
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Lime juice
2 fl oz (67mL)
Avocados
4 1/4 avocado(s) (854g)
Lemon juice
2 fl oz (62mL)
Banana
3 medium (7" to 7-7/8" long) (354g)
Other
Protein powder, chocolate
5 scoop (1/3 cup ea) (155g)
Protein greek yogurt, flavored
1 container (150g)
Nutritional yeast
1 cup (60g)
Vegan sausage
2 sausage (200g)
Meatless chik'n tenders
24 pieces (612g)
Lentil pasta
1/3 lbs (151g)
Beverages
Water
30 1/3 cup(s) (7188mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Soups, Sauces, and Gravies
Canned clam chowder
2 1/2 can (18.5 oz) (1298g)
Barbecue sauce
1 cup (286g)
Apple cider vinegar
1 1/2 tbsp (1mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Pesto sauce
5 tsp (27g)
Spices and Herbs
Salt
1 oz (31g)
Black pepper
1/4 oz (8g)
Garlic powder
1/2 tbsp (4g)
Paprika
4 dash (1g)
Onion powder
4 dash (1g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Nutmeg
4 dash (1g)
Cinnamon
1 tsp (3g)
Vegetables and Vegetable Products
Garlic
8 3/4 clove(s) (26g)
Collard greens
2 1/4 lbs (1021g)
Onion
1 1/2 medium (2-1/2" dia) (158g)
Bell pepper
3 large (492g)
Cauliflower
4 head small (4" dia.) (1060g)
Frozen green beans
4 2/3 cup (565g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (439g)
Fresh parsley
1 bunch (20g)
Asparagus
15 oz (425g)
Frozen sugar snap peas
2 1/3 cup (336g)
Ketchup
6 tbsp (102g)
Pumpkin puree
4 tbsp (61g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Olive oil
1/4 lbs (135mL)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Sunflower kernels
4 oz (113g)
Almonds
1 3/4 oz (49g)
Cereal Grains and Pasta
Brown rice
1 cup (174g)
All-purpose flour
1/4 cup(s) (31g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Tilapia, raw
1 1/2 lbs (676g)
Salmon
1 2/3 fillet/s (6 oz each) (283g)
Snacks
Large granola bar
6 bar (222g)
High-protein granola bar
4 bar (160g)
Legumes and Legume Products
Lentils, raw
10 tbsp (120g)
Tempeh
1 lbs (454g)
Chickpeas, canned
1 1/2 can (672g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3 tbsp (15g)
snack prep - 3 days
1. Medium toasted bagel with butter and jelly
225cal, 6p, 34c, 7f (per meal)
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 2 days
1. Double chocolate protein shake
343cal, 70p, 6c, 2f (per meal)
2 1/2 scoop (1/3 cup ea) (78g)
5 tbsp (88g)
2 1/2 tsp (5g)
2 1/2 cup(s) (593mL)
Recipe has been scaled from original by 2.5x. 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.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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)
lunch prep - 1 days
1. Clam chowder
910cal, 30p, 63c, 55f (per meal)
2 1/2 can (18.5 oz) (1298g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. 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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. 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. Buttery brown rice
375cal, 6p, 52c, 15f (per meal)
1/2 tsp, ground (1g)
1 1/2 cup(s) (356mL)
1/2 tsp (3g)
3/4 cup (143g)
2 1/4 tbsp (32g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. 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 green beans
342cal, 5p, 14c, 26f (per meal)
4 2/3 cup (565g)
1/2 tsp (1g)
1/2 tsp (0g)
1/3 cup (63g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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
dinner prep - 1 days
1. Tilapia with almond gremolata
931cal, 73p, 7c, 67f (per meal)
4 tbsp chopped (15g)
4 dash (1g)
4 dash (1g)
4 dash (2g)
2 clove(s) (6g)
4 tbsp (60mL)
1 tbsp (15mL)
2 tbsp, slivered (14g)
3/4 lbs (340g)
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
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.
dinner prep - 1 days
1. Pan seared breaded tilapia
601cal, 71p, 23c, 24f (per meal)
1 tbsp (14g)
1/4 cup(s) (31g)
1/2 tbsp (8mL)
4 dash, ground (1g)
4 dash (3g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.5x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Asparagus
470cal, 10p, 11c, 39f (per meal)
3 tbsp (42mL)
1 tsp, ground (2g)
1 tsp (6g)
3 tbsp (42mL)
15 oz (425g)
Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
434cal, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 2 days
1. Basic tempeh
590cal, 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.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Crispy chik'n tenders
686cal, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Pumpkin protein pancakes
401cal, 33p, 46c, 7f (per meal)
2 scoop (1/3 cup ea) (62g)
4 tbsp (60mL)
3 tbsp (15g)
4 dash (1g)
1 tsp (3g)
2 extra large (112g)
1 medium (7" to 7-7/8" long) (118g)
4 tbsp (61g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients (besides the maple syrup) into a food processor or blender and blend until smooth.
2
Spray some non-stick spray in a skillet and place over medium heat.
3
Pour about 1/4 cup of batter into skillet for each pancake. Cook for about 2-3 minutes then flip and cook the other side for another minute or so.
4
Top with maple syrup.
5
To store excess pancakes: wrap tightly in plastic wrap and store in the fridge for up to 2 days. Reheat in microwave.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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)
snack prep - 2 days
1. Small toasted bagel with butter and jelly
300cal, 7p, 50c, 7f (per meal)
dinner prep - 1 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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.
lunch prep - 1 days
1. Baked pesto salmon
673cal, 59p, 1c, 48f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Olive oil drizzled sugar snap peas
204cal, 7p, 10c, 12f (per meal)
2 1/2 tsp (13mL)
1 2/3 cup (240g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Buttery brown rice
167cal, 3p, 23c, 7f (per meal)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
2 2/3 tbsp (32g)
1/2 tbsp (7g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.