1000 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1000 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
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 (1000cal, 105g protein, 57g net carbs, 30g fat, 19g fiber per day) cannot be customized.
Day 1
1000cal, 92g protein, 62g net carbs, 37g fat, 13g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 taco(s) (175cal, 8p, 2c, 14f)
3 oz (183cal, 23p, 10c, 6f)
1/2 serving(s) (55cal, 2p, 5c, 2f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
975cal, 96g protein, 42g net carbs, 39g fat, 17g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 taco(s) (175cal, 8p, 2c, 14f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1000cal, 99g protein, 53g net carbs, 34g fat, 22g fiber
2 mini muffin(s) (112cal, 9p, 1c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1025cal, 96g protein, 53g net carbs, 40g fat, 20g fiber
2 mini muffin(s) (112cal, 9p, 1c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1000cal, 119g protein, 57g net carbs, 23g fat, 22g fiber
1 serving(s) (137cal, 28p, 3c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1000cal, 126g protein, 74g net carbs, 13g fat, 20g fiber
1 serving(s) (137cal, 28p, 3c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
950cal, 104g protein, 59g net carbs, 25g fat, 20g fiber
1 serving(s) (137cal, 28p, 3c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (38 items)
Beverages
Water
1 gallon (4070mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Lima beans, frozen
1/8 package (10 oz) (36g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (396g)
Spices and Herbs
Salt
1/8 oz (1g)
Black pepper
1/4 dash, ground (0g)
Fresh basil
1 tbsp, chopped (3g)
Garlic powder
1/4 tbsp (2g)
Cajun seasoning
1 tbsp (7g)
Dairy and Egg Products
Butter
4 dash (2g)
Cheddar cheese
2 3/4 oz (78g)
Eggs
8 large (400g)
Fresh mozzarella cheese
2 oz (57g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Fats and Oils
Oil
2/3 oz (21mL)
Balsamic vinaigrette
1 tbsp (14mL)
Olive oil
1/4 tbsp (4mL)
Cereal Grains and Pasta
Seitan
3 oz (85g)
All-purpose flour
4 tsp (10g)
Other
Guacamole, store-bought
4 tbsp (62g)
Mixed greens
1/3 cup (10g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Veggie burger patty
4 patty (284g)
Snacks
Small granola bar
2 bar (50g)
Fruits and Fruit Juices
Orange
4 orange (616g)
Avocados
2/3 avocado(s) (134g)
Clementines
5 fruit (370g)
Raspberries
1 1/2 cup (185g)
Grapes
1 cup (92g)
Legumes and Legume Products
Vegetarian burger crumbles
2 1/2 cup (250g)
Finfish and Shellfish Products
Tilapia, raw
3 oz (84g)
Cod, raw
1/2 lbs (255g)
Nut and Seed Products
Almonds
2 tbsp, slivered (14g)
Walnuts
4 tbsp, shelled (25g)
Baked Products
Bread
2 slice (64g)
Pita bread
2 pita, small (4" dia) (56g)
Sweets
Cocoa powder
1 tbsp (5g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. 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. Buttered lima beans
55 cals, 2p, 5c, 2f (per meal)
1/8 package (10 oz) (36g)
1/2 dash (0g)
4 dash (2g)
1/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 2 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
breakfast prep - 2 days
3. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 1 days
1. Egg & avocado salad
135 cals, 7p, 2c, 10f (per meal)
1/3 cup (10g)
1/6 avocado(s) (34g)
1 large (50g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
breakfast prep - 2 days
1. Egg & cheese mini muffin
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Almond crusted tilapia
210 cals, 20p, 8c, 10f (per meal)
3 oz (84g)
2 tbsp, slivered (14g)
4 tsp (10g)
1/2 dash (0g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. 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. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 3 days
1. Double chocolate protein shake
135 cals, 28p, 3c, 1f (per meal)
1 cup(s) (237mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 2 days
1. Cajun cod
140 cals, 23p, 2c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
