7-day meal plan with recipes and a grocery list
1600 calorie high protein pescetarian meal plan
1600calories
152gprotein
95gnet carbs
59gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1600 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.Day 1
1600cals, 144g protein, 99g net carbs, 58g fat 28g fiber per day
Breakfast
Toast with butter and jelly
1 slice(s) · 133cal, 4p, 17c, 5f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Lunch
Almond crusted tilapia
3 oz · 212cal, 20p, 8c, 10f
Sweet potato fries
1 1/2 serving(s) · 265cal, 4p, 40c, 7f
Snacks
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
1575cals, 154g protein, 126g net carbs, 44g fat 17g fiber per day
Breakfast
Toast with butter and jelly
1 slice(s) · 133cal, 4p, 17c, 5f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Lunch
Almond crusted tilapia
3 oz · 212cal, 20p, 8c, 10f
Sweet potato fries
1 1/2 serving(s) · 265cal, 4p, 40c, 7f
Snacks
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Honey garlic shrimp & broccoli
1 1/2 serving(s) · 281cal, 37p, 18c, 6f
Fruit juice
1 cup(s) · 115cal, 2p, 25c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
1650cals, 148g protein, 116g net carbs, 51g fat 32g fiber per day
Lunch
Avocado tuna salad sandwich
1 sandwich(es) · 370cal, 28p, 25c, 14f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Snacks
Rice cake
2 cake(s) · 69cal, 2p, 14c, 1f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Dinner
Buffalo tempeh with tzatziki
1 serving(s) · 314cal, 26p, 12c, 15f
Parmesan & pesto roasted potatoes
1 serving(s) · 106cal, 3p, 16c, 2f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
1600cals, 144g protein, 101g net carbs, 56g fat 31g fiber per day
Lunch
Avocado tuna salad sandwich
1 sandwich(es) · 370cal, 28p, 25c, 14f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Snacks
Rice cake
2 cake(s) · 69cal, 2p, 14c, 1f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Dinner
Basic tempeh
4 oz · 295cal, 24p, 8c, 15f
Roasted tomatoes
1 1/2 tomato(es) · 89cal, 1p, 4c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
1650cals, 178g protein, 51g net carbs, 71g fat 24g fiber per day
Lunch
Rosemary mushroom cheese sandwich
1 sandwich(es) · 408cal, 23p, 27c, 21f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Snacks
Cucumber goat cheese bites
1 serving(s) · 118cal, 7p, 3c, 9f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Dinner
Basic tempeh
4 oz · 295cal, 24p, 8c, 15f
Roasted tomatoes
1 1/2 tomato(es) · 89cal, 1p, 4c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
1600cals, 149g protein, 86g net carbs, 66g fat 17g fiber per day
Lunch
Flatbread margherita pizza
1 serving(s) · 317cal, 10p, 29c, 17f
Fruit juice
2/3 cup(s) · 76cal, 1p, 17c, 0f
Snacks
Cucumber goat cheese bites
1 serving(s) · 118cal, 7p, 3c, 9f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Dinner
Flatbread broccoli pizza
1/2 serving(s) · 156cal, 5p, 13c, 9f
Brussels sprouts & broccoli salad
1 serving(s) · 292cal, 7p, 16c, 20f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
1600cals, 149g protein, 86g net carbs, 66g fat 17g fiber per day
Lunch
Flatbread margherita pizza
1 serving(s) · 317cal, 10p, 29c, 17f
Fruit juice
2/3 cup(s) · 76cal, 1p, 17c, 0f
Snacks
Cucumber goat cheese bites
1 serving(s) · 118cal, 7p, 3c, 9f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Dinner
Flatbread broccoli pizza
1/2 serving(s) · 156cal, 5p, 13c, 9f
Brussels sprouts & broccoli salad
1 serving(s) · 292cal, 7p, 16c, 20f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (61 items)
Other
Coleslaw mix
2 cup
Tzatziki
1/8 cup(s)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea)
Mixed greens
1/2 cup
Soups, Sauces, and Gravies
Hot sauce
1 tsp
Frank's red hot sauce
2 tbsp
Pesto sauce
1/4 tbsp
Pizza sauce
2 tbsp
Apple cider vinegar
1 tbsp
Nut and Seed Products
Sunflower kernels
1 oz
Almonds
1/4 lbs
Mixed nuts
4 tbsp
49 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
4 oz (113g)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
breakfast prep - 2 days
1. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Almond crusted tilapia
212cal, 20p, 8c, 10f (per meal)
4 tbsp, slivered (27g)
6 oz (168g)
1/6 cup(s) (21g)
1 dash (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. 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. Sweet potato fries
265cal, 4p, 40c, 7f (per meal)
1 tbsp (15mL)
4 dash (2g)
4 dash (1g)
4 dash (3g)
2 dash, ground (1g)
1 lbs (454g)
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
snack prep - 2 days
2. 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. Honey garlic shrimp & broccoli
281cal, 37p, 18c, 6f (per meal)
1 tsp (6mL)
1 1/2 tbsp (23mL)
6 tbsp chopped (34g)
1 1/2 tbsp (32g)
6 oz (170g)
3 dash (1g)
3 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Combine the marinade ingredients (garlic, ginger, honey, and soy sauce). Divide in half.
2
Marinate the shrimp with half of the sauce for 5-10 minutes (or as long as 24 hours). Once the shrimp are finished marinating, discard the marinade.
3
Put broccoli in a small bowl and pour in a few spoonfuls of water. Steam in microwave for a couple of minutes.
4
Put a skillet on high heat and add the oil, then add the shrimp. Cook shrimp for 1-2 minutes on each side until browned.
5
Add the broccoli and the other half of the sauce and mix well to combine. Serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
4 slice (128g)
1 can(s) (172g)
1/4 small (18g)
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.
breakfast prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Boiled eggs
69cal, 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 - 1 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
2 tbsp (30mL)
1/8 cup(s) (28g)
1/2 tbsp (8mL)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Parmesan & pesto roasted potatoes
106cal, 3p, 16c, 2f (per meal)
1/4 tbsp (4g)
1 dash (1g)
1 dash, ground (0g)
1/2 tbsp (3g)
4 oz (114g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
In a large bowl, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
snack prep - 2 days
1. Rice cake
69cal, 2p, 14c, 1f (per meal)
2 cake (18g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Roasted tomatoes
89cal, 1p, 4c, 7f (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).
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.
breakfast prep - 3 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
snack prep - 3 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
2 slice(s) (64g)
1/2 cup, shredded (57g)
1 1/2 oz (43g)
2 dash (0g)
1/2 cup (15g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
lunch prep - 2 days
1. Flatbread margherita pizza
317cal, 10p, 29c, 17f (per meal)
1 piece(s) (90g)
1/2 cup (43g)
6 leaves (3g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
1 medium whole (2-3/5" dia) (123g)
3 clove(s) (9g)
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
dinner prep - 2 days
1. Flatbread broccoli pizza
157cal, 5p, 13c, 9f (per meal)
4 tbsp chopped (23g)
2 tbsp (32g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
1/2 piece(s) (45g)
2 tbsp, shredded (14g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Brussels sprouts & broccoli salad
292cal, 7p, 16c, 20f (per meal)
3 tbsp, slivered (20g)
1 tbsp (21g)
1 tbsp (1mL)
1 tbsp (15g)
2 tbsp (30mL)
2 tsp (3g)
2 cup chopped (182g)
2 cup, shredded (100g)
1
Make dressing by mixing olive oil, dijon, honey, apple cider vinegar and some salt and pepper in a small bowl. Set aside.
2
Toss brussel sprouts, broccoli, and almonds in a bowl. Sprinkle parmesan and drizzle dressing on top. Serve.
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