1100 calorie high protein pescetarian meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 102g protein, 83g net carbs, 32g fat, 20g fiber per day) cannot be customized.
Day 1
1125cal, 106g protein, 67g net carbs, 41g fat, 21g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (72cal, 1p, 4c, 5f)
2/3 serving(s) (69cal, 2p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 108g protein, 57g net carbs, 40g fat, 12g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 105g protein, 96g net carbs, 21g fat, 16g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
1 serving(s) (113cal, 4p, 14c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cal, 102g protein, 117g net carbs, 22g fat, 27g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1150cal, 97g protein, 89g net carbs, 36g fat, 21g fiber
1 serving(s) (260cal, 21p, 6c, 15f)
1/2 can(s) (105cal, 2p, 21c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1075cal, 98g protein, 78g net carbs, 31g fat, 23g fiber
1/2 serving(s) (182cal, 8p, 28c, 2f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1075cal, 98g protein, 78g net carbs, 31g fat, 23g fiber
1/2 serving(s) (182cal, 8p, 28c, 2f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (51 items)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Spices and Herbs
Black pepper
1/2 g (0g)
Salt
3 g (3g)
Rosemary
4 dash (1g)
Dijon mustard
1 tsp (5g)
Curry powder
1 tsp (2g)
Ground cumin
1/3 tsp (1g)
Vegetables and Vegetable Products
Frozen green beans
7 1/3 cup (887g)
Mashed potato mix
2/3 oz (19g)
Onion
1/2 small (35g)
Tomatoes
2 medium whole (2-3/5" dia) (261g)
Carrots
1/8 medium (8g)
Romaine lettuce
1/3 head (219g)
Zucchini
1 medium (196g)
Cauliflower
1 head small (4" dia.) (265g)
Sweet potatoes
1/3 sweetpotato, 5" long (70g)
Ketchup
2 tbsp (34g)
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Broccoli
1/2 cup chopped (46g)
Raw celery
2 stalk, small (5" long) (34g)
Fresh parsley
1 1/3 sprigs (1g)
Cucumber
1/6 cucumber (8-1/4") (50g)
Fats and Oils
Olive oil
1/3 oz (10mL)
Oil
1 2/3 oz (52mL)
Salad dressing
1 tsp (6mL)
Legumes and Legume Products
Tempeh
4 oz (113g)
Firm tofu
1/2 lbs (227g)
Chickpeas, canned
1 1/3 can (597g)
Dairy and Egg Products
Whole milk
4 cup (960mL)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Eggs
7 large (350g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Other
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Nutritional yeast
4 tbsp (15g)
Veggie burger patty
2 patty (142g)
Mixed greens
4 oz (113g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (214g)
Barbecue sauce
4 tbsp (72g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Sweets
Honey
2 tsp (14g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Fruits and Fruit Juices
Lemon juice
2 2/3 tbsp (40mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Sunflower kernels
2 tbsp (24g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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.
2. Instant mashed potatoes
70 cals, 2p, 13c, 0f (per meal)
2/3 oz (19g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (81g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Basic tofu
170 cals, 9p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 1 days
1. Zoodles marinara
115 cals, 4p, 14c, 2f (per meal)
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. 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.
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. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
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. Roasted rosemary sweet potatoes
105 cals, 1p, 12c, 5f (per meal)
1/3 sweetpotato, 5" long (70g)
4 dash (1g)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
260 cals, 21p, 6c, 15f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
2. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Curried chickpea salad
320 cals, 19p, 25c, 11f (per meal)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1 can (448g)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
180 cals, 8p, 28c, 2f (per meal)
1/2 tsp (3mL)
1 1/3 sprigs (1g)
1/3 roma tomato (27g)
1/6 cucumber (8-1/4") (50g)
1/3 tsp (1g)
1/6 tsp (1mL)
1/3 can (149g)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)