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

Generate 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: Sample plan

This sample plan (950cal, 117g protein, 25g net carbs, 37g fat, 11g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Boiled eggs
Simple mozzarella and tomato salad, string cheese, sunflower seeds
Pan fried tilapia, mixed vegetables
Tue
Wed
Broiled tilapia, mixed vegetables
Thu
Protein shake (milk)
Avocado tuna salad
Fri
Sat
Cajun tilapia, green beans, milk
Almond crusted tilapia, olive oil drizzled green beans
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
13 1/2 scoop (1/3 cup ea) (419g)
Vegetables and Vegetable Products
Frozen mixed veggies
5 cup (675g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (341g)
Onion
3/8 small (26g)
Frozen green beans
1 1/3 cup (161g)
Finfish and Shellfish Products
Tilapia, raw
2 lb (868g)
Canned tuna
1 1/2 can (~6 oz) (258g)
Fats and Oils
Olive oil
1 1/4 oz (41mL)
Balsamic vinaigrette
2 tbsp (31mL)
Oil
1 tsp (5mL)
Spices and Herbs
Black pepper
1/16 oz (2g)
Salt
3/16 oz (5g)
Fresh basil
2 tbsp, chopped (5g)
Cajun seasoning
1 tsp (2g)
Dairy and Egg Products
Fresh mozzarella cheese
4 oz (113g)
String cheese
3 stick (84g)
Eggs
6 medium (264g)
Whole milk
2 cup (480mL)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
2 tbsp, slivered (14g)
Fruits and Fruit Juices
Lemon juice
3/4 tbsp (11mL)
Avocados
3/4 avocado(s) (151g)
Lime juice
1/2 tbsp (8mL)
Other
Mixed greens
1 1/2 cup (45g)
Cereal Grains and Pasta
All-purpose flour
4 tsp (10g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 2 days
    1. Pan fried tilapia
    150 cals, 23p, 0c, 6f (per meal)
  • ,
  • Tilapia, raw
    1/2 lb (224g)
  • Olive oil
    2 tsp (10mL)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/3 tsp (2g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Mixed vegetables
    95 cals, 4p, 13c, 1f (per meal)
  • ,
  • Frozen mixed veggies
    2 cup (270g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 3 days
    1. Simple mozzarella and tomato salad
    160 cals, 9p, 5c, 11f (per meal)
  • Tomatoes, sliced
    1/2 large whole (3" dia) (91g)
  • Fresh mozzarella cheese, sliced
    1 1/3 oz (38g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    2 tsp, chopped (2g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Arrange the tomato and mozzarella slices in an alternating fashion.
    2
    Sprinkle the basil over the slices and drizzle with dressing.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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.
    dinner prep - 3 days
    1. Broiled tilapia
    170 cals, 23p, 0c, 9f (per meal)
  • ,
  • Lemon juice
    3/4 tbsp (11mL)
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Mixed vegetables
    95 cals, 4p, 13c, 1f (per meal)
  • ,
  • Frozen mixed veggies
    3 cup (405g)
  • 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. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    lunch prep - 2 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • Avocados
    3/4 avocado(s) (151g)
  • Lime juice
    1/2 tbsp (8mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Mixed greens
    1 1/2 cup (45g)
  • Onion, minced
    3/8 small (26g)
  • Canned tuna
    1 1/2 can (~6 oz) (258g)
  • Tomatoes
    6 tbsp, chopped (68g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    dinner prep - 1 days
    1. Almond crusted tilapia
    210 cals, 20p, 8c, 10f (per meal)
  • Tilapia, raw
    3/16 lb (84g)
  • Almonds
    2 tbsp, slivered (14g)
  • All-purpose flour
    4 tsp (10g)
  • Salt
    1/2 dash (0g)
  • Olive oil
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.25x. 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. Olive oil drizzled green beans
    70 cals, 1p, 4c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen green beans
    2/3 cup (81g)
  • Olive oil
    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 - 1 days
    1. Cajun tilapia
    265 cals, 45p, 1c, 9f (per meal)
  • Tilapia, raw
    1/2 lb (224g)
  • Oil
    1 tsp (5mL)
  • Cajun seasoning
    1 tsp (2g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
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