3500 calorie pescetarian meal plan
In just a few clicks, generate your own 3500 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 (3525cals, 241g protein, 263g net carbs, 140g fat 58g fiber per day) cannot be customized.
Day 1
3525cals, 228g protein, 310g net carbs, 126g fat 62g fiber per day
1 slice(s) (133cal, 4p, 17c, 5f)
4 egg(s) (277cal, 25p, 1c, 19f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 serving(s) (647cal, 26p, 80c, 16f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 1/2 serving(s) (686cal, 61p, 3c, 47f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 tomato(es) (119cal, 2p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3500cals, 240g protein, 300g net carbs, 113g fat 78g fiber per day
1 slice(s) (133cal, 4p, 17c, 5f)
4 egg(s) (277cal, 25p, 1c, 19f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3475cals, 235g protein, 331g net carbs, 104g fat 70g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 cake(s) (240cal, 8p, 12c, 17f)
2/3 serving(s) (100cal, 0p, 11c, 6f)
1 pear(s) (113cal, 1p, 22c, 0f)
14 2/3 tender(s) (838cal, 59p, 76c, 33f)
1 serving(s) (234cal, 12p, 25c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3550cals, 230g protein, 331g net carbs, 124g fat 48g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
1 cup(s) (249cal, 28p, 29c, 2f)
3 bar(s) (529cal, 11p, 65c, 22f)
1 cake(s) (240cal, 8p, 12c, 17f)
2/3 serving(s) (100cal, 0p, 11c, 6f)
1 pear(s) (113cal, 1p, 22c, 0f)
14 2/3 tender(s) (838cal, 59p, 76c, 33f)
1 serving(s) (234cal, 12p, 25c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3575cals, 256g protein, 169g net carbs, 187g fat 45g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
14 oz (938cal, 82p, 3c, 66f)
1 serving(s) (159cal, 3p, 17c, 8f)
1 cake(s) (240cal, 8p, 12c, 17f)
2/3 serving(s) (100cal, 0p, 11c, 6f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 1/3 serving(s) (918cal, 61p, 20c, 61f)
2 banana(s) (233cal, 3p, 48c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3450cals, 265g protein, 171g net carbs, 166g fat 50g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
14 oz (938cal, 82p, 3c, 66f)
1 serving(s) (159cal, 3p, 17c, 8f)
2 1/2 cup(s) (130cal, 3p, 21c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 1/3 serving(s) (918cal, 61p, 20c, 61f)
2 banana(s) (233cal, 3p, 48c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3525cals, 233g protein, 232g net carbs, 162g fat 51g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 serving(s) (485cal, 21p, 38c, 24f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
2 1/2 cup(s) (130cal, 3p, 21c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 serving(s) (1045cal, 50p, 68c, 62f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (66 items)
Fruits and Fruit Juices
Pears
7 medium (1246g)
Lemon juice
1 tbsp (15mL)
Blueberries
1 cup (148g)
Lemon
1 1/2 large (134g)
Avocados
2 avocado(s) (385g)
Nectarine
1 medium (2-1/2" dia) (142g)
Orange
3 orange (462g)
Banana
5 1/2 medium (7" to 7-7/8" long) (649g)
Lime juice
3/4 tbsp (12mL)
Strawberries
5 cup, whole (720g)
Dairy and Egg Products
Butter
3/4 stick (88g)
Eggs
8 large (400g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Parmesan cheese
3/4 tbsp (4g)
Heavy cream
1/4 cup (68mL)
Sliced cheese
1 1/2 slice (3/4 oz ea) (32g)
Baked Products
Bread
3/4 lbs (352g)
Naan bread
1 1/2 piece(s) (135g)
Sweets
Jelly
2 oz (56g)
Honey
2 tbsp (42g)
Nut and Seed Products
Almonds
1 3/4 cup, whole (250g)
Mixed nuts
1/2 cup (67g)
Vegetables and Vegetable Products
Frozen corn kernels
2 1/3 cup (317g)
Shallots
5/8 shallot (72g)
Bell pepper
2 3/4 large (447g)
Garlic
4 1/4 clove(s) (13g)
Fresh spinach
1 1/4 10oz package (359g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (699g)
Cauliflower
6 head small (4" dia.) (1590g)
Ketchup
1/2 cup (125g)
Fresh parsley
3 sprigs (3g)
Onion
1/2 small (35g)
Carrots
10 1/2 medium (646g)
Cucumber
1 1/6 cucumber (8-1/4") (351g)
Romaine lettuce
1/2 hearts (250g)
Mushrooms
3/4 cup, chopped (53g)
Fats and Oils
Oil
1/4 lbs (111mL)
Salad dressing
1/4 cup (56mL)
Olive oil
3/4 tbsp (11mL)
Legumes and Legume Products
White beans, canned
1 cup (262g)
Lentils, raw
1 cup (192g)
Peanut butter
1/2 cup (112g)
Chickpeas, canned
1 can (448g)
Beverages
Water
24 cup(s) (5719mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Protein powder, vanilla
5 scoop (1/3 cup ea) (155g)
Finfish and Shellfish Products
Salmon
3 1/2 lbs (1606g)
Shrimp, raw
6 oz (170g)
Spices and Herbs
Salt
11 g (11g)
Balsamic vinegar
1 tbsp (15mL)
Thyme, dried
3 1/2 g (3g)
Black pepper
1 dash (0g)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Uncooked dry pasta
3 oz (86g)
Other
Nutritional yeast
3 1/3 oz (94g)
Meatless chik'n tenders
29 1/3 pieces (748g)
Teriyaki sauce
1/3 cup (70mL)
Frozen mixed berries
1 cup (136g)
Cottage cheese & fruit cup
2 container (340g)
Soups, Sauces, and Gravies
Barbecue sauce
1 1/2 cup (429g)
Apple cider vinegar
1 tbsp (1mL)
Snacks
Plantain chips
2 oz (57g)
Rice cakes, any flavor
3 cakes (27g)
Large granola bar
3 bar (111g)
High-protein granola bar
2 bar (80g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
snack prep - 2 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
breakfast prep - 2 days
1. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
3. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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. White bean succotash
647cal, 26p, 80c, 16f (per meal)
1 cup (136g)
1 tbsp (15mL)
1 tbsp (15mL)
1 clove(s) (57g)
1 medium (119g)
1 cup (262g)
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Baked salmon over spinach
686cal, 61p, 3c, 47f (per meal)
1 1/4 clove(s) (4g)
5/8 small (36g)
2 tsp (9mL)
3 oz (89g)
10 oz (284g)
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
In a skillet, quickly saute the spinach with the oil, garlic, and a pinch of salt until just wilted.
3
Spread the wilted spinach in an even layer at the bottom of a small baking dish. Place the salmon on top, skin side down. Season with salt and pepper, then lay lemon slices over the salmon.
4
Bake uncovered for 12-18 minutes, or until the salmon flakes easily with a fork. Serve.
2. Roasted tomatoes
119cal, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Seitan salad
1078cal, 81p, 49c, 53f (per meal)
1/2 lbs (255g)
6 cup(s) (180g)
18 cherry tomatoes (306g)
3/4 avocado(s) (151g)
3 tbsp (45mL)
1 tbsp (4g)
1 tbsp (15mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
1 medium (2-1/2" dia) (142g)
1
Remove nectarine pit, slice, and serve.
lunch 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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 3 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 orange (154g)
1/2 medium (7" to 7-7/8" long) (59g)
1 scoop (1/3 cup ea) (31g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
snack prep - 3 days
1. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
3. Plantain chips
100cal, 0p, 11c, 6f (per meal)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
dinner prep - 2 days
1. Crispy chik'n tenders
838cal, 59p, 76c, 33f (per meal)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 can (448g)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Peanut butter and jelly sandwich
382cal, 12p, 55c, 11f (per meal)
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
3. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Slow-baked salmon with lemon and thyme
938cal, 82p, 3c, 66f (per meal)
1 1/6 large (98g)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
1 tsp, leaves (1g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Buttered corn
159cal, 3p, 17c, 8f (per meal)
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
dinner prep - 2 days
1. Pan fried salmon poke bowl
918cal, 61p, 20c, 61f (per meal)
2 1/3 medium (142g)
3/4 tbsp (12mL)
1 1/6 cucumber (8-1/4") (351g)
1 1/6 avocado(s) (234g)
1/4 cup (70mL)
18 2/3 oz (529g)
3 1/2 tsp (17mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat.
2
Season salmon with salt and pepper to taste.
3
Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the salmon over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more. Remove from heat and cut into bite-sized pieces. Set aside.
4
Assemble bowl by arranging avocado, cucumber, carrots, and salmon and drizzling lime juice and teriyaki sauce on top. Serve.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
1 1/2 cup(s) (356mL)
2 scoop (1/3 cup ea) (62g)
2/3 cup(s) (54g)
1 cup (136g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
3. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner 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).
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 1 days
1. Grilled cheese with mushrooms
485cal, 22p, 38c, 25f (per meal)
1 1/2 slice (3/4 oz ea) (32g)
3 slice(s) (96g)
1/2 tbsp, ground (2g)
3/4 tbsp (11mL)
3/4 cup, chopped (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.