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 (1000cal, 98g protein, 28g net carbs, 50g fat, 12g fiber per day) cannot be customized.
Day 1
1025cal, 98g protein, 28g net carbs, 53g fat, 15g fiber
1 toast(s) (157cal, 6p, 10c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1000cal, 100g protein, 27g net carbs, 50g fat, 10g fiber
1 toast(s) (157cal, 6p, 10c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
4 serving(s) (184cal, 19p, 4c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
975cal, 94g protein, 30g net carbs, 48g fat, 11g fiber
4 serving(s) (184cal, 19p, 4c, 10f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
975cal, 102g protein, 34g net carbs, 42g fat, 15g fiber
2 oz (127cal, 13p, 1c, 8f)
1 serving(s) (138cal, 2p, 12c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
975cal, 93g protein, 21g net carbs, 54g fat, 11g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
3 oz salmon (316cal, 21p, 5c, 23f)
2 oz (127cal, 13p, 1c, 8f)
1 serving(s) (138cal, 2p, 12c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cal, 98g protein, 30g net carbs, 52g fat, 9g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (127cal, 1p, 5c, 10f)
3 oz (232cal, 18p, 8c, 13f)
1/4 zucchini(s) (32cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1025cal, 98g protein, 30g net carbs, 52g fat, 9g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (127cal, 1p, 5c, 10f)
3 oz (232cal, 18p, 8c, 13f)
1/4 zucchini(s) (32cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (46 items)
Beverages
Water
14 cup (3379mL)
Protein powder
1 lbs (440g)
Fats and Oils
Ranch dressing
1 tbsp (15mL)
Oil
2 oz (59mL)
Olive oil
2 1/4 oz (72mL)
Other
Italian seasoning
1/3 container (.75 oz) (6g)
Edamame, dry roasted
1/3 cup (30g)
Baby clams, canned
2 can (284g)
Almond flour
1 tbsp (7g)
Spices and Herbs
Black pepper
1 tsp, ground (2g)
Salt
1/2 tbsp (10g)
Dijon mustard
1 tbsp (15g)
Garlic powder
3 dash (1g)
Rosemary
2 1/2 tsp (3g)
Dill weed, fresh
4 tbsp sprigs (2g)
Paprika
3 dash (1g)
Ground cumin
3 dash (1g)
Cajun seasoning
2 tsp (5g)
Vegetables and Vegetable Products
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Tomatoes
4 2/3 medium whole (2-3/5" dia) (572g)
Garlic
3 clove(s) (10g)
Onion
1/2 medium (2-1/2" dia) (49g)
Carrots
3/4 lbs (340g)
Fresh ginger
1/4 slices (1" dia) (1g)
Broccoli
1/2 stalk (76g)
Zucchini
1/2 large (162g)
Green pepper
4 tsp, chopped (12g)
Dairy and Egg Products
String cheese
3 stick (84g)
Goat cheese
3 tbsp (42g)
Egg whites
1/2 cup (122g)
Nonfat greek yogurt, plain
1 1/2 tbsp (26g)
Nut and Seed Products
Roasted almonds
1 tbsp, slivered (7g)
Almond butter
2 tbsp (31g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Coconut milk, canned
1/8 can (59mL)
Fruits and Fruit Juices
Blueberries
2 tbsp (19g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
3/4 avocado(s) (151g)
Lemon juice
1 fl oz (31mL)
Applesauce
2 to-go container (~4 oz) (244g)
Orange
1 orange (154g)
Finfish and Shellfish Products
Salmon
1 1/3 lbs (538g)
Cod, raw
6 oz (170g)
Sweets
Honey
1/2 tbsp (11g)
Cereal Grains and Pasta
Seitan
1/3 lbs (151g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
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
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
lunch prep - 1 days
breakfast prep - 2 days
1. Sweet potato toasts with goat cheese & berries
155 cals, 6p, 11c, 9f (per meal)
1/2 tsp (3mL)
1 tbsp, slivered (7g)
2 tbsp (19g)
3 tbsp (42g)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450F (230C).
2
Slice the sweet potato lengthwise into even slices (you should get 4 planks per sweet potato).
3
Coat sweet potato slices in oil and roast in oven for about 15 minutes, or until tender. Remove and let cool slightly.
4
Top the toasts with goat cheese, blueberries, and almonds. Serve.
5
Meal Prep Note: You can make toasts in advance and refrigerate them in an airtight container up to 4 days. Reheat in toaster.
2. Scrambled egg whites
60 cals, 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. Honey dijon salmon
200 cals, 18p, 5c, 12f (per meal)
1 fillet/s (6 oz each) (170g)
1 tbsp (15g)
1/2 tbsp (11g)
1/2 clove (2g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Sauteed rosemary baby clams
185 cals, 19p, 4c, 10f (per meal)
1 can (142g)
2 tsp (10mL)
4 dash (1g)
2 tsp (10mL)
1
Heat oil in skillet over medium heat.
2
Add clams and rosemary. Saute for about 2-3 minutes, stirring occasionally until clams are heated through.
3
Splash lemon juice onto clams, continue cooking another minute.
4
Remove from heat and serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
2. Applesauce
55 cals, 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. Spiced yogurt baked salmon
125 cals, 13p, 1c, 8f (per meal)
1/4 tbsp (4mL)
4 tbsp sprigs (2g)
3 dash (1g)
3 dash (1g)
1 1/2 tbsp (26g)
4 oz (113g)
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
Place salmon on a parchment lined baking sheet. Set aside.
3
In a small bowl, mix together the Greek yogurt, cumin, paprika, dill, lemon juice and a pinch of salt. Mix well.
4
Spoon mixture over the salmon and bake for 15-18 minutes, until salmon is fully cooked. Serve with extra lemon juice.
2. Carrot fries
140 cals, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
lunch prep - 1 days
1. Cajun cod
185 cals, 31p, 2c, 6f (per meal)
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
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.
breakfast prep - 3 days
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
315 cals, 21p, 5c, 23f (per meal)
1/4 slices (1" dia) (1g)
1/8 can (56mL)
1/2 stalk (76g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Orange & rosemary salmon
230 cals, 18p, 8c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Sauteed zucchini
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large non-stick skillet over medium heat. Add slices of zucchini and cook, stirring occasionally, until zucchini is soft and lightly browned, about 5-10 minutes. Sprinkle a pinch of salt over them and serve.
lunch prep - 2 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per meal)
1 dash, ground (0g)
1 1/2 tbsp (23mL)
1 clove(s) (3g)
1 pint, cherry tomatoes (298g)
1/2 tbsp (5g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.