1000 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1000 calorie low carb 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 (1000cals, 107g protein, 27g net carbs, 47g fat 13g fiber per day) cannot be customized.
Day 1
1000cals, 120g protein, 30g net carbs, 41g fat 8g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
4 oz seitan (297cal, 32p, 19c, 10f)
4 oz (268cal, 24p, 6c, 16f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cals, 108g protein, 27g net carbs, 50g fat 13g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
4 oz (268cal, 24p, 6c, 16f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cals, 103g protein, 29g net carbs, 48g fat 21g fiber per day
1/2 serving(s) (108cal, 7p, 1c, 8f)
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
975cals, 104g protein, 23g net carbs, 45g fat 14g fiber per day
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 skewers (233cal, 19p, 5c, 14f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
925cals, 104g protein, 19g net carbs, 45g fat 9g fiber per day
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3 oz salmon (316cal, 21p, 5c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1050cals, 104g protein, 33g net carbs, 50g fat 12g fiber per day
1 serving(s) (61cal, 7p, 0c, 4f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (146cal, 4p, 8c, 10f)
1 container (139cal, 20p, 8c, 3f)
3 oz salmon (316cal, 21p, 5c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1025cals, 106g protein, 32g net carbs, 46g fat 15g fiber per day
1 serving(s) (61cal, 7p, 0c, 4f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (146cal, 4p, 8c, 10f)
1 container (139cal, 20p, 8c, 3f)
4 oz (148cal, 20p, 0c, 8f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (43 items)
Dairy and Egg Products
Eggs
7 large (350g)
Cheddar cheese
1 1/2 tbsp, shredded (11g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Egg whites
1/2 cup (122g)
Parmesan cheese
1 tsp (2g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Garlic
3 clove(s) (9g)
Collard greens
3/4 lbs (340g)
Onion
3/8 medium (2-1/2" dia) (44g)
Tomatoes
5/8 medium whole (2-3/5" dia) (72g)
Fresh ginger
3 g (3g)
Bell pepper
1 large (164g)
Broccoli
1/2 lbs (242g)
Brussels sprouts
1 cup, shredded (50g)
Spices and Herbs
Salt
3 1/2 g (3g)
Dijon mustard
2 tbsp (28g)
Black pepper
1/8 oz (1g)
Ground coriander
1/4 tbsp (1g)
Chili powder
1/4 tbsp (2g)
Garlic powder
1/4 tsp (1g)
Fats and Oils
Oil
1 oz (36mL)
Olive oil
1 1/3 oz (41mL)
Sweets
Honey
1 1/2 oz (39g)
Finfish and Shellfish Products
Salmon
14 oz (397g)
Canned tuna
1 1/2 can (258g)
Cod, raw
4 oz (113g)
Other
Teriyaki sauce
2 tbsp (30mL)
Skewer(s)
2 skewer(s) (2g)
Vegan chik'n strips
2 2/3 oz (76g)
Sesame oil
1 tsp (5mL)
Protein greek yogurt, flavored
2 container (300g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Baked Products
Bread
2 slice (64g)
Fruits and Fruit Juices
Avocados
1 1/3 avocado(s) (268g)
Lime juice
1 fl oz (33mL)
Strawberries
2 cup, whole (288g)
Legumes and Legume Products
Roasted peanuts
1/3 cup (49g)
Tempeh
4 oz (113g)
Peanut butter
2 tsp (11g)
Nut and Seed Products
Coconut milk, canned
1/4 can (113mL)
Almonds
1 1/2 oz (46g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Honey dijon salmon
268cal, 24p, 6c, 16f (per meal)
1/2 tbsp (7mL)
2/3 clove (2g)
2 tsp (14g)
4 tsp (20g)
1 1/3 fillet/s (6 oz each) (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
1 1/2 clove(s) (5g)
1 dash (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Teriyaki seitan wings
297cal, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
185cal, 14p, 13c, 7f (per meal)
1/8 small (9g)
2 slice (64g)
1/2 can (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Basic tempeh
295cal, 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. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 3 days
1. Chili and cheese omelet
108cal, 7p, 1c, 8f (per meal)
1 large (50g)
1/2 tbsp, shredded (4g)
2 dash (0g)
2 dash (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
dinner prep - 1 days
1. Chik'n satay with peanut sauce
233cal, 19p, 5c, 14f (per meal)
1/3 inch (2.5cm) cube (2g)
2 skewer(s) (2g)
2 2/3 oz (76g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tsp (11g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Salmon & coconut ginger broccoli
316cal, 21p, 5c, 23f (per meal)
1/2 slices (1" dia) (1g)
1 stalk (151g)
1/4 can (113mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
breakfast prep - 2 days
1. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Brussels sprouts & broccoli salad
146cal, 4p, 8c, 10f (per meal)
1 cup chopped (91g)
1 tsp (2g)
1 tbsp (15mL)
1/2 tbsp (8g)
1/2 tbsp (0mL)
1/2 tbsp (11g)
1 1/2 tbsp, slivered (10g)
1 cup, shredded (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Simple roasted cod
148cal, 20p, 0c, 8f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Tomato and avocado salad
157cal, 2p, 4c, 12f (per meal)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 1/3 dash (1g)
1/2 tsp (3mL)
1/3 medium whole (2-3/5" dia) (41g)
1/3 avocado(s) (67g)
2 tsp (10mL)
2 tsp minced (10g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.