7-Day High Protein Diet Meal Plan (Without Meat)
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 gives you between 100 and 125 grams of protein a day from the main meals, before any of the additional snacks. 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.
How Much Protein Do You Need?
The UK reference intake for adults is 0.75g of protein per kilo of body weight a day, which works out at about 45g for a 60kg woman and 56g for a 75kg man. If you are training to build muscle, the International Society of Sports Nutrition suggests 1.4 to 2.0g per kilo, which for a 75kg person is roughly 105 to 150g a day.
This plan sits at the top end of that. The main meals give you 100 to 125g of protein every day, and the additional snacks push most days higher still. Every figure comes from the recipe card it links to, worked out ingredient by ingredient from the USDA’s FoodData Central database.
1 Week High-Protein Diet Meal Plan: Day 1
Breakfast: 3x Spanish Style Egg Muffins (354 calories, 23.7g protein)
Whip up these egg muffins for an easy, high protein, on-the-go breakfast! Reheats easily at home or at work!
Lunch: 3x Sweet & Sticky Salmon Kebabs (282 calories, 16.5g 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.
Lunch (side): Cup of quinoa (222 calories, 8g protein)
Dinner: Surf & Surf with Dauphinoise Potatoes (527 calories, 51.4g protein)
Perfect for the barbecue or cooking indoors, this Surf & Surf supper will leaving you feeling full of healthy proteins and comfort food.
Snack: 2X Chocolate Peanut Butter Protein Balls (270 calories, 10.4g 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!
Additional Snacks: Celery Sticks & Peanut Butter (190 calories, 7g protein) / Ounces of Almonds (164 calories, 6g protein)
Day 1 total: 1,655 calories, 110g protein, before the additional snacks
1 Week High-Protein Diet Meal Plan: Day 2
Breakfast: Avocado Baked Eggs (397 calories, 17.2g 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.
Lunch: Mackerel & Green Bean Salad (434 calories, 22.9g 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.
Dinner: Baked Tilapia with Parmesan Crust (645 calories, 44.5g 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!
Dinner (side): Mac & Cheese with Cauliflower and Spinach (521 calories, 21.6g 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!
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)
Day 2 total: 1,997 calories, 106g protein, before the additional snacks
1 Week High-Protein Diet Meal Plan: Day 3
Breakfast: Double Egg Fried Quinoa (396 calories, 16.4g 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!
Lunch: Smoked Salmon and Avocado Salad (414 calories, 14g 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.
Lunch (side): Organic Caprese Pasta Salad (507 calories, 23.7g 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.
Dinner: Grilled Swordfish Steak with Pesto, Chili & Lemon Crust (739 calories, 32.2g protein)
A super simple pesto mixture covers this hearty swordfish steak - and it’s absolutely jam-packed with protein. No food processor required!
Dinner (side): Cous Cous and Roasted Vegetable Stuffed Tomatoes (447 calories, 15g 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!
Snack: 2X Chocolate Peanut Butter Protein Balls (270 calories, 10.4g 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!
Additional Snacks: ½ cup Plain Greek Yogurt with Honey (139 calories, 10g protein)
Day 3 total: 2,773 calories, 112g protein, before the additional snacks
1 Week High-Protein Diet Meal Plan: Day 4
Breakfast: Guacamole Quesadillas with a Fried Egg (919 calories, 27.4g protein, plus the egg)
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.
Lunch: Tuna Pesto Pasta (540 calories, 24.5g 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.
Dinner: 2X Tilapia Fish Tacos (504 calories, 48g 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.
Dinner (side): 2X Homemade Roasted Salsa (162 calories, 3.8g protein)
Add a few spoonfuls to each taco for a some heat on your tacos!
Snack: Moroccan Stuffed Sweet Potato Skins (221 calories, 8.9g 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!
Snack: Smoked Mackerel Pâté with Almond Crackers (247 calories, 11.1g protein, plus the crackers)
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.
Day 4 total: 2,593 calories, 124g protein, before the additional snacks
1 Week High-Protein Diet Meal Plan: Day 5
Breakfast: 2X Huevos Rancheros (406 calories, 22.4g 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.
Lunch: Spinach Tagliatelle with Shrimp (901 calories, 43.5g 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.
Dinner: Pan Fried Lemon Sole with Brown Shrimp (289 calories, 29.5g 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!
Dinner (side): Roasted Sweet Potato and Quinoa Salad (560 calories, 9.6g protein)
Quinoa and sweet potatoes help round out the proteins in this side dish. Sometimes you just need a good salad on the side.
Snack: Vegan Protein Balls (91 calories, 7.3g 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.
Snack: Tuna Avocado Salad (352 calories, 11.7g 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.
Additional Snacks: Hard Boiled Egg (70 calories, 6g protein)
Day 5 total: 2,599 calories, 124g protein, before the additional snacks
1 Week High-Protein Diet Meal Plan: Day 6
Breakfast: Pan-Fried Sardine Fillets on Toast (386 calories, 20.3g 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!
Lunch: Conchiglie Shrimp Pasta (657 calories, 38.4g 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!
Dinner: The Perfect Seafood Paella (625 calories, 39.1g 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!
Dinner (side): 3X Mini Cauliflower Cheese Cakes (168 calories, 10.2g 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.
Snack: Smoked Salmon Pâté with Almond Crackers (104 calories, 4.1g protein, plus the crackers)
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.
Snack: Greek Chickpea Salad (312 calories, 13.1g 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!
Additional Snacks: Hummus & Baby Carrots (105 calories, 3g protein)
Day 6 total: 2,252 calories, 125g protein, before the additional snacks
1 Week High-Protein Diet Meal Plan: Day 7
Breakfast: Blueberry Lemon Muffins (264 calories, 4.7g 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.
Lunch: Vegan Red Lentil Curry (309 calories, 14.4g protein)
Vegetarian meals can also have lots of protein! Try out this delicious curry, which also keeps well in the fridge.
Dinner: Teriyaki Glazed Salmon (422 calories, 32g 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.
Dinner (side): Teriyaki Stir Fry (386 calories, 14.3g protein)
Stir fry veggies go perfectly with teriyaki salmon. You won’t be hungry after this meal!
Dinner (side): Healthy Spicy Egg Fried Rice (492 calories, 13.8g 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.
Snack: Vegan Protein Balls (91 calories, 7.3g 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.
Snack: ½ Seafood Flatbread (309 calories, 13.8g protein)
Enjoy this appetizer or afternoon snack with friends, or alone! This flatbread is layered with seafood for extra protein.
Day 7 total: 2,273 calories, 100g protein, before the additional snacks
Using This Plan to Build Muscle
Protein is only half of it. To build muscle you also need to be eating enough calories overall, and the main meals here come to somewhere between about 1,650 and 2,800 calories a day. If you are training hard and not seeing much change, the additional snacks are the easiest place to add more without cooking anything extra.
It also helps to spread your protein through the day rather than saving most of it for dinner, which is what the ISSN recommends. Every day in this plan has a good amount at breakfast, lunch and dinner, and the protein balls cover the gap in the afternoon.
1 Week 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 | 8-10 |
| 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 |
Frequently Asked Questions
How much protein is in this meal plan?
Between 100 and 125g a day from the main meals, and up to about 150g once you add the additional snacks. The figure for each meal is listed next to it, and each day has a total at the end.
Can you build muscle on a pescetarian diet?
Yes. Fish, seafood, eggs and dairy are all complete sources of protein, and beans, lentils and quinoa add plenty more. As long as you are eating enough protein and enough calories overall, and training consistently, you do not need meat to build muscle.
Can I meal prep this plan?
A lot of it. The egg muffins keep in the fridge for three to four days and freeze well, the protein balls last all week, and the lentil curry and mac and cheese both reheat well. The FSA advises eating leftovers within two days, or cooked rice within 24 hours, so cook the fish dishes fresh where you can.
Is this plan suitable for weight loss?
It is not designed for it. Most days here come in above 2,000 calories because the plan is built for people who are training. If weight loss is the goal, keep the high protein breakfasts and snacks and cut back on the pasta and rice portions.
That is a wonderful weekly menu and I can definitely adapt to few of these recipes in my vegetarian diet. I am always on look out for high protein diet for my family and this will be very useful for me.
Love this, my hubby and I have been trying to do at least 2 meatless meals a week and I find I get stuck on the same things! The salmon kebabs look delish and I love the idea of the eggs in the avocados (we always have both on hand)! Thanks so much for sharing!
I love that there is a menu. Thank you! It makes my meal planning so much better for the week!
You have a great list going..even I used to create such menus as its so uselful..lots of useful ideas there!
Oh wow.. such an awesome collection of recipes and so beautifully thought out. I am so impressed with how you planned this whole meal plan for the week.. Makes life so much easier. Thank you so much for taking the effort to do that..! Wow. Saving this for later.
This is fantastic! I love how you provided the recipe for each meal ...such a resource of information. I am not pescetarian, but this meal plan looks amazing. I am saving this page, seriously. I want to try every thing on this plan. Love the chart, too.
This is great menu plan, I need to try few recipes from the list. It is always hard for me stick to meal plant but yours seems to easy and includes lot of favorite recipes.
What a great variety of recipes and ingredients. I always look at the seafood counter and wish I knew how to use the products in front of me. Mostly I'm a sprinkle it with lemon and bake kind of seafood girl. That's dull. These recipes are going to be a big help to me.
This post is GOLD! I'm always looking for creative ways to add more protein in my diet. Definitely saving this one and coming back to it over and over again!
So many great recipes here! Fabulous selection...I would love to try them all.
These all look so delish!