7-day meal plan with recipes and a grocery list
1100 calorie low carb pescetarian meal plan
1075calories
107gprotein
32gnet carbs
50gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1050cals, 109g protein, 29g net carbs, 47g fat 20g fiber per day
Day 2
1025cals, 103g protein, 28g net carbs, 49g fat 14g fiber per day
Lunch
Salmon with lemon dill sauce
4 oz · 287cal, 26p, 1c, 20f
Pita bread
1/2 pita bread(s) · 39cal, 1p, 7c, 0f
Dinner
Avocado tuna salad stuffed pepper
1 half pepper(s) · 228cal, 20p, 4c, 12f
Easy chickpea salad
1/2 serving(s) · 117cal, 6p, 13c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1075cals, 98g protein, 35g net carbs, 53g fat 19g fiber per day
Lunch
Honey dijon salmon
3 oz · 201cal, 18p, 5c, 12f
Olive oil drizzled green beans
2 1/2 serving(s) · 181cal, 4p, 10c, 12f
Dinner
Avocado tuna salad stuffed pepper
1 half pepper(s) · 228cal, 20p, 4c, 12f
Easy chickpea salad
1/2 serving(s) · 117cal, 6p, 13c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1100cals, 115g protein, 34g net carbs, 47g fat 16g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Boiled eggs
1 egg(s) · 69cal, 6p, 0c, 5f
Lunch
Buffalo tempeh with tzatziki
1 serving(s) · 314cal, 26p, 12c, 15f
Cooked peppers
1/2 bell pepper(s) · 60cal, 1p, 2c, 5f
Dinner
Almond crusted tilapia
4 oz · 282cal, 27p, 11c, 13f
Olive oil drizzled broccoli
1 cup(s) · 70cal, 3p, 2c, 5f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1100cals, 113g protein, 28g net carbs, 54g fat 15g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Boiled eggs
1 egg(s) · 69cal, 6p, 0c, 5f
Lunch
Buffalo tempeh with tzatziki
1 serving(s) · 314cal, 26p, 12c, 15f
Cooked peppers
1/2 bell pepper(s) · 60cal, 1p, 2c, 5f
Dinner
Simple sardine salad
1 serving(s) · 265cal, 24p, 4c, 17f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1075cals, 98g protein, 32g net carbs, 56g fat 10g fiber per day
Day 7
1075cals, 113g protein, 40g net carbs, 47g fat 10g fiber per day
Grocery List (48 items)
Beverages
Protein powder
11 1/2 scoop (1/3 cup ea)
Water
2/3 gallon
Other
Vegan sausage
1 sausage
Tzatziki
1/4 cup(s)
Mixed greens
3 cup
Vinaigrette, store-bought, any flavor
3 tbsp
Sweet potato chips
20 chips
Fats and Oils
Oil
2 oz
Olive oil
1 oz
Mayonnaise
1 1/2 tbsp
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia)
Frozen broccoli
4 1/2 cup
Onion
1/2 small
Fresh parsley
1 1/2 sprigs
Bell pepper
2 large
Garlic
1 clove
Frozen green beans
1 2/3 cup
Kale leaves
2 cup, chopped
Raw celery
1/2 stalk, small (5" long)
Zucchini
1 1/2 medium
28 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 3 days
1. Broccoli & cheddar egg muffins
193cal, 14p, 2c, 14f (per meal)
4 large (200g)
1/2 cup, shredded (57g)
4 dash (3g)
4 dash, ground (1g)
1 tsp (5mL)
1 cup (91g)
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
lunch 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. Broccoli
73cal, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Salmon with lemon dill sauce
287cal, 26p, 1c, 20f (per meal)
4 oz (113g)
1 tsp (5mL)
4 tsp (23g)
1 tsp (5mL)
1 tsp, chopped (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat a skillet or grill pan to medium-high heat.
2
Brush the salmon with oil and season with some salt and pepper.
3
Cook the salmon for 4-5 minutes per side, or until fully cooked.
4
In a small bowl, mix the Greek yogurt, lemon juice, dill and a pinch of salt.
5
Serve the grilled salmon with the lemon dill sauce on top.
2. Pita bread
39cal, 1p, 7c, 0f (per meal)
1/2 pita, small (4" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1 can(s) (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. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (0mL)
1/2 can(s) (224g)
1/4 small (18g)
1/2 cup cherry tomatoes (75g)
1 1/2 sprigs (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Honey dijon salmon
201cal, 18p, 5c, 12f (per meal)
1/2 fillet/s (6 oz each) (85g)
1/2 tbsp (8g)
1/4 tbsp (5g)
1/2 tsp (3mL)
1/4 clove (1g)
Recipe has been scaled from original by 0.25x. 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. Olive oil drizzled green beans
181cal, 4p, 10c, 12f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 2/3 cup (202g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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.
dinner prep - 1 days
1. Almond crusted tilapia
283cal, 27p, 11c, 14f (per meal)
2 2/3 tbsp, slivered (18g)
4 oz (112g)
1/8 cup(s) (14g)
2/3 dash (0g)
1 tsp (5mL)
Recipe has been scaled from original by 0.33x. 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 broccoli
70cal, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
4 tbsp (60mL)
1/4 cup(s) (56g)
1 tbsp (15mL)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 2 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
3 cup (90g)
3 tbsp (45mL)
2 can (184g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1/2 tsp (3mL)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 large (100g)
1 cup, chopped (40g)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Tuna salad sandwich
248cal, 20p, 12c, 13f (per meal)
1 slice (32g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
2 1/2 oz (71g)
1/4 stalk, small (5" long) (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Sweet potato chips
77cal, 1p, 7c, 5f (per meal)
20 chips (28g)
1
Serve chips in a bowl and enjoy.
dinner prep - 1 days
1. Zoodles with lemon garlic shrimp
307cal, 38p, 8c, 12f (per meal)
3/4 clove (2g)
1/6 cup(s) (mL)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1 1/2 medium (294g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pan over medium heat. Add garlic and shrimp in even layer and season with salt/pepper to taste. Cook for 1-2 minutes on each side until shrimp is fully cooked and pink. Remove shrimp and set aside.
2
Add broth and lemon juice to the pan and simmer for 2-3 minutes. Add in spiralized zucchini and toss in broth. Cook for about 1 minute until warmed through.
3
Add shrimp back in and serve.
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