Being a pescetarian and following a high protein diet does not have to be difficult. The important thing is to try different sources of protein (like a new seafood!) and keep some variation in the meals you cook. The following meal plan is a great place to start if you’re trying to follow a pescetarian diet, but also up your protein intake for strength training or a related activity.
Of course, when including a large amount of fish and seafood in your diet, it’s important to remember to purchase fresh, high quality, sustainably caught fare. Your local fish market might be the best place to check first.
This meal plan also includes protein sources from lentils, quinoa, nuts, and more, and generally aims for at least 135 grams of protein per day. Remember, it’s intended to be a general outline and inspiration – feel free to choose your own snacks, or swap out the sides with your favorite high protein alternatives.
1Week High-Protein Diet Meal Plan: Day 1
Breakfast: 3x Spanish Style Egg Muffins (309 calories – 20.1g protein)
Whip up these egg muffins for an easy, high protein, on-the-go breakfast! Reheats easily at home or at work!
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Lunch: Sweet & Sticky Salmon Kebabs (311 calories – 23g protein)
These kebabs are a fun, easy dinner that will bring you right back to summer! Best with a side of rice, or for more protein, quinoa.
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Lunch (side): Cup of quinoa (222 calories – 8g protein)
Dinner: Surf & Surf with Dauphinoise Potatoes (513 calories – 52.4g protein)
Perfect for the barbecue or cooking indoors, this Surf & Surf supper will leaving you feeling full of healthy proteins and comfort food.
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Snack: 2X Chocolate Peanut Butter Protein Balls (421 calories – 19.3g protein)
No baking required and so easy to put together, you could almost do it with your eyes closed. Take these PB balls to the gym for a post-workout protein snack!
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Additional Snacks: Celery Sticks & Peanut Butter (190 calories – 7g protein) / Ounces of Almonds (164 calories – 6g protein)
1Week High-Protein Diet Meal Plan: Day 2
Breakfast: Avocado Baked Eggs (468 calories – 17g protein)
WGet a load of these healthy fats! Fuel your day with good protein, and a low maintenance breakfast that will get you ready for the day.
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Lunch: Mackerel & Green Bean Salad (408 calories – 25.8g protein)
Soft-boiled eggs and lemon juice give this salad the perfect dressing – plus a some extra protein! Easy to prep for lunch and eat right at your desk.
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Dinner: Baked Tilapia with Parmesan Crust (517 calories – 45.3g protein)
Tilapia is a delicious and less expensive option than some other seafood. Served with some vegetable mac and cheese on the side, it’s a perfect high protein dinner!
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Dinner (side): Mac & Cheese with Cauliflower and Spinach (382 calories – 18.3g protein)
Does it get better than mac and cheese smothering delicious veggies as a side dish duo? I don’t think so. 100% craving this right now!
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Additional Snacks: ¾ cup Cottage Cheese & ½ cup Pineapple (192 calories – 14g protein) / ¾ cup Cottage Cheese & ½ cup Pineapple (192 calories – 14g protein) / ⅓ cup Pumpkin Seeds (160 calories – 10g protein)
1Week High-Protein Diet Meal Plan: Day 3
Breakfast: Double Egg Fried Quinoa (494 calories – 22g protein)
Add an extra egg to this recipe for a truely protein filled breakfast. A spin on the classic fried rice will keep you full until lunch!
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Lunch: Smoked Salmon and Avocado Salad (414 calories – 14.7g protein)
If you haven’t tried smoked salmon on a salad, what are you waiting for? No heating necessary for this easy make-ahead lunch.
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Lunch (side): Organic Caprese Pasta Salad (370 calories – 19.8g protein)
This Caprese salad with fresh penne pasta is light and delicious – perfect compliment to a lunch salad full of good fats. Another delightful option that can easily be made-ahead.
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Dinner: Grilled Swordfish Steak with Pesto, Chili & Lemon Crust (621 calories – 32.7g protein)
A super simple pesto mixture covers this hearty swordfish steak – and it’s absolutely jam-packed with protein. No food processor required!
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Dinner (side): Cous Cous and Roasted Vegetable Stuffed Tomatoes (445 calories – 16g protein)
Stuff tomatoes with some of your favorite things, and see what happens! The perfect side dish – that’s what. Enjoy the delicious flavors and textures in this veggie filled side dish!
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Snack: 2X Chocolate Peanut Butter Protein Balls (421 calories – 19.3g protein)
No baking required and so easy to put together, you could almost do it with your eyes closed. Take these PB balls to the gym for a post-workout protein snack!
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Additional Snacks: ½ cup Plain Greek Yogurt with Honey (139 calories – 10g protein)
1Week High-Protein Diet Meal Plan: Day 4
Breakfast: Guacamole Quesadillas with a Fried Egg (611 calories – 27g protein)
Did you know breakfast quesadillas are a deliciously easy idea you can make in your own kitchen? Simply add a cooked egg to the top (or inside!) of your quesadilla for some delicious breakfast action.
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Lunch: Tuna Pesto Pasta (527 calories – 24g protein)
Use any of your leftover pesto for this simple to make pasta salad. This recipe is simple to make-ahead and eat at work.
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Dinner: 2X Tilapia Fish Tacos (444 calories – 49.8g protein)
The next dinner hit at your house – fish tacos! Jam packed with protein and so easy to make, let the taco party begin! Perfect with homemade roasted salsa.
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Dinner (side): 2X Homemade Roasted Salsa (208 calories – 3.6g protein)
Add a few spoonfuls to each taco for a some heat on your tacos!
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Snack: Moroccan Stuffed Sweet Potato Skins (362 calories – 14.9g protein)
These potato skins are packed with fiber and protein, making them the perfect afternoon snack. Stuff them with chickpeas, garlic, parsley, and a savory blend of spices. Devour hot or cold!
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Snack: Smoked Mackerel Pâté with Almond Crackers (295 calories – 22.2g protein)
This simple pâté is easy throw together at home and eat later in the week. Almond crackers are a higher protein cracker option, but feel free to choose your favorites.
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1Week High-Protein Diet Meal Plan: Day 5
Breakfast: 2X Huevos Rancheros (298 calories – 20.6g protein)
Change it up with this delicious mexican breakfast. Leftovers only take a minute to reheat in the microwave. Two eggs in this delicious blend of beans and tomatoes make the perfect high-protein breakfast.
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Lunch: Spinach Tagliatelle with Shrimp (668 calories – 41.3g protein)
Make your own spinach tagliatelle or get it from the supermarket – either way, you’ll fall in love with this simple shrimp pasta dish.
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Dinner: Pan Fried Lemon Sole with Brown Shrimp (255 calories – 27.1g protein)
High in protein, low in calories – this dish is perfect for anyone trying to get in shape. Full of veggies and delicious lemon flavored sole – put this one on your menu!
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Dinner (side): Roasted Sweet Potato and Quinoa Salad (299 calories – 10.1g protein)
Quinoa and sweet potatoes help round out the proteins in this side dish. Sometimes you just need a good salad on the side.
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Snack: Vegan Protein Balls (222 calories – 16.6g protein)
A little different from our chocolate peanut butter protein balls, these ones feature oats, raisins, and a vegan protein powder. Another excellent choice for on-the-go protein.
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Snack: Tuna Avocado Salad (378 calories – 18.2g protein)
Avocados belong on every salad. Especially with seafood. Get a nice sized portion of your daily fats and protein with this small snack salad.
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Additional Snacks: Hard Boiled Egg (70 calories – 6g protein)
1Week High-Protein Diet Meal Plan: Day 6
Breakfast: Pan-Fried Sardine Fillets on Toast (484 calories – 28g protein)
If you’re sick of having eggs every single day, try something else on your toast. Sardines are high in protein and more delicious than you probably think!
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Lunch: Conchiglie Shrimp Pasta (394 calories – 35.3g protein)
This recipe is ready in only 15 minutes! Whether you’re at home for lunch or prepping this one ahead, it’s a quick high protein meal!
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Dinner: The Perfect Seafood Paella (608 calories – 37g protein)
Fresh chilies and smoked paprika are the keys to this dish – plus, get all your favorites seafoods in one dish! Don’t just have it at restaurants, try it at home!
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Dinner (side): 3X Mini Cauliflower Cheese Cakes (147 calories – 10g protein)
Cheesy and delicious, while still packed with cauliflower! These mini cakes store really well and would be a perfect side to a seafood filled dinner.
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Snack: Smoked Salmon Pâté with Almond Crackers (247 calories – 10.1g protein)
Another pâté that’s easy to make ahead for a quick protein filled snack. If the mackerel pâté isn’t your style, try the smoked salmon instead.
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Snack: Greek Chickpea Salad (310 calories – 12.7g protein)
When your afternoon hunger pangs strike, opt for a protein and veggie filled snack instead of a granola bar. This keeps for up to a week in the fridge, so it’s ready right when you need it!
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Additional Snacks: Hummus & Baby Carrots (105 calories – 3g protein)
1Week High-Protein Diet Meal Plan: Day 7
Breakfast: Blueberry Lemon Muffins (242 calories – 4.4g protein)
We all need a little sweet treat every now and again. Splurge a little with these delicious muffins for breakfast, then balance it out with the rest of your day.
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Lunch: Vegan Red Lentil Curry (226 calories – 14.7g protein)
Vegetarian meals can also have lots of protein! Try out this delicious curry, which also keeps well in the fridge.
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Dinner: Teriyaki Glazed Salmon (610 calories – 64.3g protein)
For the ultimate high protein meal, dine on a huge slab of this glazed salmon. The teriyaki sauce can be used on anything, and would also go great over the stir fry and rice sides.
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Dinner (side): Teriyaki Stir Fry (293 calories – 14g protein)
Stir fry veggies go perfectly with teriyaki salmon. You won’t be hungry after this meal!
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Dinner (side): Healthy Spicy Egg Fried Rice (498 calories – 13.9g protein)
If you’re still looking for a bit more protein with your dinner, throw together some of this healthy spicy egg fried rice. Salmon, veggies, and rice are a perfect trio.
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Snack: Vegan Protein Balls (222 calories – 16.6g protein)
A little different from our chocolate peanut butter protein balls, these ones feature oats, raisins, and a vegan protein powder. Another excellent choice for on-the-go protein.
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Snack: Seafood Flatbread (239 calories – 11.9g protein)
Enjoy this appetizer or afternoon snack with friends, or alone! This flatbread is layered with seafood for extra protein.
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1Week High-Protein Diet Shopping List
No meal plan would be complete without a shopping list to follow. We’ll make some assumptions here that you have a few pantry essentials (cooking oils, spices, sugar & flour), but this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. This will easily feed 2-3 people, maybe even four. If you’re cooking for just yourself, try out just a few recipes at a time to reduce food waste.
| Item | Quantity |
|---|---|
| almond milk | 1 1/2 cups | anchovies | .5 ounce | avocado | 8 | baby carrots | 7 ounces | baby corn | 4 | baby plum tomatoes | 3.5 ounces | black olives | 15 | blueberries | 1.5 cups | breadcrumbs | 1 cup | brown shrimp | 3 ounces | head of garlic cloves | 4 | cauliflower | 2 heads | celery stalk | 3 | cheddar cheese | 4.25 ounces | cherry tomatoes | 14 ounces | chickpeas | 3 cans | chives | 1 bunch | cilantro | 2 bunches | cous cous | 1 cup | cream cheese | 9 ounces | cress | 1 ounce | double cream | 1/4 cup | eggs | 2 dozen | feta cheese | 5.5 ounces | fish stock | 2 cups | fresh dill | 2 sprigs | fresh ginger | 3 inch piece | fresh mussels | 3.5 ounces | fresh skinless salmon | 2 fillets | fresh spinach tagliatelle | 10.5 ounces | fusilli pasta | 21 ounces | garden peas | 1.75 ounces | grape or piccolo tomatoes | 5.5 ounces | green beans | 6.5 ounces | green chilli | 3 | jalapeno chillies | 3 | jasmine rice | 1 cup | kale | 2-3 leaves | kidney beans | 1.75 ounces | king scallops | 3.5 ounces | large carrots | 3 | large king tiger prawns | 2 | large prawns | 42957 | lemon | 5 | lemon sole fillets | 9 ounces | lime | 3 | macaroni pasta | 8 ounces | mackerel | 2 ounces | Maris Piper potatoes | 9 ounces | mixed salad leaves | 4.5 ounces | mozzarella | 1.5 ounces | orange pepper | 1 | fresh tuna steak | 12 ounces | paella rice | 5.5 ounces | parmesan | 2.5 ounces | peanut butter | 1/2 cup | peashoots | 1.75 ounces | pine nuts | 1 ounce | pinto beans | 1.75 ounces | pizza dough | 7 ounces | quinoa | 4.75 ounces | radishes | 10 | raisins | 1/4 cup | raw king shrimp/prawns | 3.5 ounces | raw shrimp | 9 ounces | red bell pepper | 1 | red chili pepper | 2 | red lentils | 1 cup | red onion | 3 | rocket | 5.5 ounces | rolled oats | 5 cups | sardines | 6 | scallions | 15 | semi sweet chocolate chips (60% cocoa) | 2/3 cup | shallot | 3 ounces | shiitake mushrooms | 3.5 ounces | smoked mackerel | 7 ounces | smoked salmon | 7.75 ounces | spinach | 10.5 ounces | sugar snap peas | 3.25 ounces | sun dried tomatoes | 1.75 ounces | sunflower seeds | 1 ounce | sweet potato | 3 | swordfish steaks | 10.5 ounces | tilapia | 1 pound | can of chopped tomatoes | 1 | tomato | 10 | tortillas | 4 | tuna | 3 cans | vegan protein powder | 1.5 cups | vegetable stock | 3 cups | vegetarian cheddar cheese | 8.5 ounces | white crab claw meat | 1.75 ounces | white potato | 1 | yellow onion | 3 |
