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 (3475cal, 246g protein, 209g net carbs, 159g fat, 56g fiber per day) cannot be customized.
Day 1
3400cal, 273g protein, 196g net carbs, 145g fat, 57g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 serving(s) (159cal, 7p, 5c, 8f)
1/2 cup (276cal, 10p, 24c, 12f)
1 serving(s) (218cal, 8p, 7c, 17f)
3 serving(s) (792cal, 54p, 37c, 39f)
1 1/4 cup brown rice, cooked (287cal, 6p, 58c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3500cal, 258g protein, 184g net carbs, 166g fat, 60g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 serving(s) (159cal, 7p, 5c, 8f)
1/2 cup (276cal, 10p, 24c, 12f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 sandwich(es) (999cal, 41p, 76c, 51f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3475cal, 243g protein, 149g net carbs, 184g fat, 61g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 sandwich(es) (740cal, 55p, 51c, 29f)
2 serving(s) (379cal, 7p, 28c, 25f)
1/2 cup (276cal, 10p, 24c, 12f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3500cal, 236g protein, 229g net carbs, 157g fat, 56g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sandwich(es) (740cal, 55p, 51c, 29f)
2 serving(s) (379cal, 7p, 28c, 25f)
7 oz (426cal, 53p, 23c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 serving(s) (579cal, 9p, 74c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3450cal, 224g protein, 212g net carbs, 169g fat, 49g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sandwich(es) (970cal, 33p, 106c, 39f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
10 1/2 oz (741cal, 71p, 28c, 35f)
2/3 serving(s) (338cal, 6p, 16c, 26f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3500cal, 244g protein, 248g net carbs, 145g fat, 55g fiber
2 sandwich(es) (685cal, 32p, 79c, 17f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 can(s) (364cal, 12p, 25c, 22f)
2 container(s) (310cal, 25p, 33c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 serving(s) (780cal, 48p, 51c, 38f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3500cal, 244g protein, 248g net carbs, 145g fat, 55g fiber
2 sandwich(es) (685cal, 32p, 79c, 17f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 can(s) (364cal, 12p, 25c, 22f)
2 container(s) (310cal, 25p, 33c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 serving(s) (780cal, 48p, 51c, 38f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (67 items)
Cereal Grains and Pasta
Brown rice
6 3/4 tbsp (79g)
Seitan
1/2 lbs (198g)
All-purpose flour
1/4 cup(s) (36g)
Spices and Herbs
Salt
3/4 oz (18g)
Black pepper
5 1/2 g (5g)
Dijon mustard
1 tbsp (15g)
Paprika
4 dash (1g)
Onion powder
4 dash (1g)
Garlic powder
4 dash (2g)
Apple cider vinegar
1 tsp (5g)
Dried dill weed
1/2 tbsp (1g)
Fresh basil
2 2/3 tbsp, chopped (7g)
Beverages
Water
18 1/3 cup(s) (4344mL)
Protein powder
1 1/4 lbs (566g)
Legumes and Legume Products
Extra firm tofu
1 1/2 block (486g)
Peanut butter
2/3 cup (176g)
Hummus
10 tbsp (150g)
Chickpeas, canned
1 1/3 can (597g)
Vegetables and Vegetable Products
Brussels sprouts
9 oz (258g)
Carrots
2 1/4 medium (137g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
3/4 medium (89g)
Onion
2 medium (2-1/2" dia) (220g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (670g)
Raw celery
7 1/3 stalk, medium (7-1/2" - 8" long) (293g)
Collard greens
2 lbs (907g)
Garlic
8 clove(s) (24g)
Kale leaves
5/8 bunch (106g)
Fresh parsley
4 tbsp chopped (15g)
Fresh spinach
1 6oz package (170g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Canned peas
1 can (~15 oz) (482g)
Fats and Oils
Olive oil
1/2 cup (111mL)
Oil
2 3/4 oz (84mL)
Vegan mayonnaise
4 tbsp (60g)
Raspberry walnut vinaigrette
1/3 cup (79mL)
Cooking spray
2 spray(s) , about 1/3 second each (1g)
Mayonnaise
4 tsp (20mL)
Balsamic vinaigrette
2 3/4 tbsp (41mL)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (678g)
Lemon
5/8 small (36g)
Lemon juice
1 1/3 fl oz (40mL)
Lime juice
2 tsp (10mL)
Dried cranberries
1/3 cup (53g)
Apples
2/3 medium (3" dia) (124g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Raspberries
32 raspberries (61g)
Dairy and Egg Products
Eggs
11 large (550g)
Whole milk
6 cup (1440mL)
Romano cheese
1 tbsp (6g)
Butter
2/3 stick (75g)
Lowfat flavored greek yogurt
8 (5.3 oz ea) container(s) (1200g)
Fresh mozzarella cheese
1/3 lbs (151g)
Baked Products
Bread
35 oz (992g)
Other
Roasted chickpeas
1 1/2 cup (170g)
Vegan sausage
8 sausage (800g)
Veggie burger patty
2 patty (142g)
Cacao nibs
4 tsp (13g)
Nut and Seed Products
Almonds
1/4 lbs (97g)
Walnuts
3 oz (83g)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (634g)
Canned tuna
2 can (344g)
Canned salmon
3 5oz can(s) (undrained) (426g)
Sweets
Maple syrup
1/2 tbsp (7mL)
Soups, Sauces, and Gravies
Canned clam chowder
2 can (18.5 oz) (1038g)
Condensed cream of mushroom soup
1 11oz can (310g)
Meals, Entrees, and Side Dishes
Macaroni and cheese mix
1 package (~7.25 oz) (210g)
dinner prep - 1 days
1. Roasted tofu & veggies
790 cals, 54p, 37c, 39f (per meal)
1 1/2 block (486g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
6 oz (170g)
2 1/4 medium (137g)
3/4 cup chopped (68g)
3/4 medium (89g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
2. Brown rice
285 cals, 6p, 58c, 2f (per meal)
6 2/3 tbsp (79g)
1/3 tsp (2g)
5/6 cup(s) (198mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Vegan sausage
1070 cals, 112p, 42c, 48f (per meal)
8 sausage (800g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
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.
dinner prep - 1 days
1. Patty melt
1000 cals, 41p, 76c, 51f (per meal)
1 1/2 tbsp (23mL)
4 tbsp (60g)
1 tbsp (15g)
1 small (70g)
2 patty (142g)
4 slice(s) (128g)
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 1 days
1. Tilapia with almond gremolata
930 cals, 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. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
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. Avocado tuna salad sandwich
740 cals, 55p, 51c, 29f (per meal)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
8 slice (256g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
2. Cranberry spinach salad
380 cals, 7p, 28c, 25f (per meal)
1/3 cup (53g)
1/3 cup, chopped (39g)
1 6oz package (170g)
1/3 cup (80mL)
1 tbsp (6g)
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 1 days
1. Simple seitan
425 cals, 53p, 24c, 13f (per meal)
2. Baked fries
580 cals, 9p, 74c, 22f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
breakfast prep - 2 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
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. Avocado
175 cals, 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. Almond crusted tilapia
740 cals, 71p, 28c, 35f (per meal)
2/3 lbs (294g)
1/2 cup, slivered (47g)
1/4 cup(s) (36g)
1/4 tsp (1g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.88x. 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. Brussels sprout, apple & walnut side salad
340 cals, 6p, 16c, 26f (per meal)
1 cup (88g)
1/4 small (2-3/4" dia) (33g)
2 2/3 tbsp, chopped (19g)
1 tsp (5g)
1/2 tbsp (7mL)
1 tbsp (15mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
970 cals, 33p, 106c, 39f (per meal)
4 slice (128g)
2 medium (7" to 7-7/8" long) (236g)
4 tbsp (64g)
2 spray(s) , about 1/3 second each (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
breakfast prep - 2 days
1. Pumped up greek yogurt
410 cals, 35p, 36c, 11f (per meal)
2 tsp (7g)
16 raspberries (30g)
2 tbsp (12g)
2 (5.3 oz ea) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
685 cals, 32p, 79c, 17f (per meal)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2/3 medium (2-1/2" dia) (73g)
4 tsp (20mL)
4 tsp (20mL)
1/2 tbsp (1g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
8 slice (256g)
1 1/3 can (597g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Clam chowder
365 cals, 12p, 25c, 22f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Quick salmon casserole
780 cals, 48p, 51c, 38f (per meal)
1 11oz can (310g)
4 tbsp (57g)
1 can (~15 oz) (482g)
1 package (~7.25 oz) (210g)
3 5oz can(s) (undrained) (426g)
4 tbsp (60mL)
1
Preheat oven to 350°F (175°C).
2
Use the butter and milk to prepare macaroni and cheese mix according to package directions. Set aside in a large bowl.
3
Drain the salmon and discard any liquid.
4
Stir in the cream of mushroom soup, salmon and peas in with the macaroni. Mix well, transfer to a baking dish and heat until bubbly, about 20-25 minutes.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.