1100 calorie low carb pescetarian meal plan

In just a few clicks, generate your own 1100 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 (1075cal, 118g protein, 38g net carbs, 46g fat, 12g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Egg and pesto stuffed tomato
Pan fried tilapia, green beans
Almond crusted tilapia, milk
Tue
Wed
Cajun cod, bread and butter, buttered broccoli
Thu
Toast with butter, string cheese, boiled eggs
Pan seared breaded tilapia, carrot fries
Fri
Sat
Broiled tilapia parmesan, carrot fries
Avocado tuna salad, apple & peanut butter
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Dairy and Egg Products
Whole milk
1 1/2 cup (360mL)
Eggs
6 3/4 medium (300g)
Butter
2/3 stick (75g)
String cheese
3 stick (84g)
Parmesan cheese
4 tsp (8g)
Finfish and Shellfish Products
Tilapia, raw
2 3/4 lb (1199g)
Cod, raw
18 oz (510g)
Canned tuna
1/2 can (~6 oz) (86g)
Nut and Seed Products
Almonds
1/2 cup, slivered (61g)
Cereal Grains and Pasta
All-purpose flour
10 tbsp (78g)
Spices and Herbs
Salt
7/16 oz (12g)
Black pepper
1/8 oz (4g)
Cajun seasoning
2 tbsp (14g)
Rosemary
1/4 tbsp (1g)
Fats and Oils
Olive oil
3 1/2 tbsp (52mL)
Oil
1 tbsp (15mL)
Mayonnaise
1/2 tbsp (8mL)
Vegetables and Vegetable Products
Frozen green beans
5 1/3 cup (645g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (569g)
Frozen broccoli
3 cup (273g)
Carrots
5/8 lb (284g)
Onion
1/8 small (9g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Baked Products
Bread
3 slice (96g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
Lime juice
1/2 tsp (3mL)
Apples
1/2 medium (3" dia) (91g)
Lemon juice
1 tsp (5mL)
Other
Mixed greens
1/2 cup (15g)
Legumes and Legume Products
Peanut butter
1 tbsp (16g)
protein prep - 6 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • dinner prep - 3 days
    1. Almond crusted tilapia
    320 cals, 31p, 12c, 15f (per meal)
  • ,
  • Tilapia, raw
    5/6 lb (378g)
  • Almonds
    1/2 cup, slivered (61g)
  • All-purpose flour
    6 tbsp (47g)
  • Salt
    1/3 tsp (1g)
  • Olive oil
    1 tbsp (17mL)
  • Recipe has been scaled from original by 1.13x. 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. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • lunch prep - 2 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. 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. Green beans
    125 cals, 6p, 16c, 1f (per meal)
  • Frozen green beans
    5 1/3 cup (645g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Egg and pesto stuffed tomato
    145 cals, 9p, 6c, 9f (per meal)
  • ,
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Pesto sauce
    1 1/2 tbsp (24g)
  • Eggs
    3 extra large (168g)
  • Tomatoes
    3 large whole (3" dia) (546g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Slice tops of tomatoes off and spoon out insides to make bowls.
    3
    Place tomatoes in a baking dish.
    4
    Put pesto in the bottom of each tomato and then crack an egg into each.
    5
    Season with salt and pepper.
    6
    Bake for 20 minutes.
    7
    Serve
    lunch prep - 3 days
    1. Cajun cod
    185 cals, 31p, 2c, 6f (per meal)
  • ,
  • Cod, raw
    18 oz (510g)
  • Cajun seasoning
    2 tbsp (14g)
  • Oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    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. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Buttered broccoli
    135 cals, 3p, 2c, 12f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Butter
    3 tbsp (43g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.
    breakfast prep - 3 days
    1. Toast with butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Bread
    1/2 slice (16g)
  • Butter
    4 dash (2g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    3 medium (132g)
  • Recipe has been scaled from original by 1.5x. 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 - 2 days
    1. Pan seared breaded tilapia
    300 cals, 36p, 12c, 12f (per meal)
  • ,
  • Butter, melted
    1 tbsp (14g)
  • All-purpose flour
    4 tbsp (31g)
  • Tilapia, raw
    3/4 lb (336g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.5x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    2. Carrot fries
    70 cals, 1p, 6c, 4f (per meal)
  • Carrots, peeled
    3/8 lb (170g)
  • Olive oil
    1/2 tbsp (8mL)
  • Rosemary
    4 dash (1g)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.25x. 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.
    dinner prep - 1 days
    1. Avocado tuna salad
    220 cals, 20p, 3c, 12f (per meal)
  • Avocados
    1/4 avocado(s) (50g)
  • Lime juice
    1/2 tsp (3mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash (0g)
  • Mixed greens
    1/2 cup (15g)
  • Onion, minced
    1/8 small (9g)
  • Canned tuna
    1/2 can (~6 oz) (86g)
  • Tomatoes
    2 tbsp, chopped (23g)
  • Recipe has been scaled from original by 0.5x. 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.
    2. Apple & peanut butter
    155 cals, 4p, 13c, 8f (per meal)
  • Apples
    1/2 medium (3" dia) (91g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice an apple and spread peanut butter evenly over each slice.
    lunch prep - 1 days
    1. Broiled tilapia parmesan
    260 cals, 33p, 2c, 14f (per meal)
  • Parmesan cheese
    4 tsp (8g)
  • Mayonnaise
    1/2 tbsp (8mL)
  • Lemon juice
    1 tsp (5mL)
  • Tilapia, raw
    1/3 lb (149g)
  • Butter, softened
    1 tsp (5g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Salt
    1 1/3 dash (1g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
    3
    Season fish with pepper and salt.
    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 for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
    6
    Broil until fish flakes easily with a fork, about 2 minutes.
    2. Carrot fries
    90 cals, 1p, 8c, 5f (per meal)
  • Carrots, peeled
    1/4 lb (113g)
  • Olive oil
    1 tsp (5mL)
  • Rosemary
    1/3 tsp (0g)
  • Salt
    2/3 dash (1g)
  • Recipe has been scaled from original by 0.17x. 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.
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