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

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, 291g protein, 162g net carbs, 172g fat, 42g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Scrambled eggs, orange
Clam chowder, cottage cheese with almonds and cinnamon
Chunky canned soup (non-creamy), milk
Mixed nuts, apple, cottage cheese and pineapple
Tue
Wed
Avocado tuna salad stuffed pepper, milk, avocado
Avocado tuna salad
Thu
Plain yogurt, fruit juice, roasted almonds
Fri
Boiled eggs, orange, small granola bar
Sat
Broiled tilapia, lima beans
Orange & rosemary salmon, buttered lima beans, milk
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Dairy and Egg Products
Lowfat cottage cheese
5 1/2 cup (1243g)
Eggs
36 medium (1584g)
Butter
1/4 cup (59g)
Whole milk
19 cup (4601mL)
Plain lowfat yogurt
3 cup (735g)
Nut and Seed Products
Almond butter
2 1/2 tbsp (40g)
Almonds
4 1/2 oz (23 whole kernels) (125g)
Mixed nuts
1/2 cup (75g)
Spices and Herbs
Cinnamon
5 dash (2g)
Salt
3/4 oz (22g)
Black pepper
1/4 oz (7g)
Rosemary
1/4 tbsp (1g)
Soups, Sauces, and Gravies
Canned clam chowder
4 can (18.5 oz) (2076g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Fruits and Fruit Juices
Canned pineapple
3/4 cup, chunks (136g)
Apples
3 medium (3" dia) (546g)
Oranges
7 1/2 orange (1155g)
Avocados
6 3/4 avocado(s) (1357g)
Lime juice
3 1/2 tbsp (53mL)
Lemon juice
1 1/3 fl oz (41mL)
Fruit juice
18 fl oz (540mL)
Beverages
Water
15 cup(s) (3555mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Finfish and Shellfish Products
Canned tuna
10 1/2 can (~6 oz) (1806g)
Tilapia, raw
1 1/2 lb (672g)
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Vegetables and Vegetable Products
Bell pepper
3 large (492g)
Onion
2 1/2 small (184g)
Tomatoes
2 cup, chopped (338g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Other
Mixed greens
7 1/2 cup (225g)
Snacks
Small granola bar
2 bar (50g)
Fats and Oils
Olive oil
1 3/5 oz (51mL)
lunch prep - 2 days
1. Clam chowder
730 cals, 24p, 51c, 44f (per meal)
  • ,
  • Canned clam chowder
    4 can (18.5 oz) (2076g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Cottage cheese with almonds and cinnamon
    385 cals, 41p, 10c, 18f (per meal)
  • Lowfat cottage cheese
    2 1/2 cup (565g)
  • Almond butter
    2 1/2 tbsp (40g)
  • Almonds
    15 almond (18g)
  • Cinnamon
    5 dash (2g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix all ingredients together in a small bowl.
    2
    Serve.
    snack prep - 3 days
    1. Mixed nuts
    165 cals, 5p, 4c, 14f (per meal)
  • ,
  • Mixed nuts
    3 tbsp (25g)
  • 2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • 3. Cottage cheese and pineapple
    185 cals, 28p, 13c, 2f (per meal)
  • Lowfat cottage cheese
    3 cup (678g)
  • Canned pineapple, drained
    3/4 cup, chunks (136g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    protein prep - 6 days
    1. Protein shake
    275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup(s) (593mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • breakfast prep - 4 days
    1. Scrambled eggs
    495 cals, 35p, 5c, 38f (per meal)
  • Eggs
    6 medium (264g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Butter
    1 tbsp (14g)
  • Whole milk
    3 tbsp (45mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Beat eggs, milk, salt and pepper in medium bowl until blended.
    2
    Heat butter 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.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    620 cals, 45p, 58c, 17f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    5 can (~19 oz) (2630g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Milk
    495 cals, 26p, 39c, 26f (per meal)
  • ,
  • Whole milk
    3 1/3 cup (800mL)
  • lunch prep - 3 days
    1. Avocado tuna salad stuffed pepper
    455 cals, 41p, 8c, 24f (per meal)
  • ,
  • Canned tuna, drained
    3 can (~6 oz) (516g)
  • Avocados
    1 1/2 avocado(s) (302g)
  • Lime juice
    1 tbsp (15mL)
  • Salt
    3 dash (1g)
  • Black pepper
    3 dash (0g)
  • Bell pepper
    3 large (492g)
  • Onion
    3/4 small (53g)
  • 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. Milk
    495 cals, 26p, 39c, 26f (per meal)
  • ,
  • Whole milk
    3 1/3 cup (800mL)
  • 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.
    dinner prep - 3 days
    1. Avocado tuna salad
    1090 cals, 102p, 15c, 61f (per meal)
  • Avocados
    3 3/4 avocado(s) (754g)
  • Lime juice
    2 1/2 tbsp (38mL)
  • Salt
    1 tsp (3g)
  • Black pepper
    1 tsp (1g)
  • Mixed greens
    7 1/2 cup (225g)
  • Onion, minced
    2 small (131g)
  • Canned tuna
    7 1/2 can (~6 oz) (1290g)
  • Tomatoes
    2 cup, chopped (338g)
  • Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    snack prep - 3 days
    1. Plain yogurt
    155 cals, 13p, 17c, 4f (per meal)
  • ,
  • Plain lowfat yogurt
    1 cup (245g)
  • 2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • 3. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • breakfast prep - 2 days
    1. Boiled eggs
    365 cals, 33p, 2c, 25f (per meal)
  • ,
  • Eggs
    12 medium (528g)
  • Recipe has been scaled from original by 6x. 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. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 3. Small granola bar
    120 cals, 3p, 15c, 5f (per meal)
  • ,
  • Small granola bar
    1 bar (25g)
  • lunch prep - 1 days
    1. Broiled tilapia
    1020 cals, 135p, 2c, 52f (per meal)
  • Lemon juice
    1 1/2 tbsp (23mL)
  • Tilapia, raw
    1 1/2 lb (672g)
  • Olive oil
    3 tbsp (45mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Lima beans
    155 cals, 9p, 21c, 1f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    2 dash (2g)
  • Lima beans, frozen
    1/2 package (10 oz) (142g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    dinner prep - 1 days
    1. Orange & rosemary salmon
    695 cals, 54p, 25c, 40f (per meal)
  • Salmon
    1 1/2 fillet/s (6 oz each) (255g)
  • Rosemary
    1/4 tbsp (1g)
  • Oranges
    1 1/2 orange (231g)
  • Lemon juice
    3/4 tbsp (11mL)
  • Olive oil
    1 tsp (6mL)
  • Salt
    3 dash (2g)
  • Recipe has been scaled from original by 0.75x. 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. Buttered lima beans
    110 cals, 5p, 10c, 4f (per meal)
  • Lima beans, frozen
    1/4 package (10 oz) (71g)
  • Salt
    1 dash (1g)
  • Butter
    1 tsp (5g)
  • Black pepper
    1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.
    3. Milk
    260 cals, 14p, 21c, 14f (per meal)
  • Whole milk
    1 3/4 cup (420mL)
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