1200 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1200 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 (1175cal, 115g protein, 34g net carbs, 56g fat, 20g fiber per day) cannot be customized.
Day 1
1150cal, 104g protein, 29g net carbs, 59g fat, 25g fiber
1/2 serving(s) (157cal, 13p, 6c, 7f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1150cal, 104g protein, 29g net carbs, 59g fat, 25g fiber
1/2 serving(s) (157cal, 13p, 6c, 7f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1250cal, 112g protein, 33g net carbs, 64g fat, 20g fiber
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1150cal, 107g protein, 34g net carbs, 60g fat, 14g fiber
1 muffins (96cal, 7p, 1c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1150cal, 141g protein, 41g net carbs, 36g fat, 23g fiber
1 muffins (96cal, 7p, 1c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 clementine(s) (39cal, 1p, 8c, 0f)
7 1/2 oz tilapia (365cal, 45p, 10c, 14f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1200cal, 144g protein, 39g net carbs, 42g fat, 21g fiber
7 1/2 oz tilapia (365cal, 45p, 10c, 14f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1225cal, 93g protein, 30g net carbs, 75g fat, 12g fiber
1 serving(s) (355cal, 16p, 7c, 29f)
3/4 cup(s) (54cal, 1p, 2c, 4f)
3 oz (212cal, 20p, 8c, 10f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (38 items)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Oil
4 oz (126mL)
Olive oil
11 g (12mL)
Ranch dressing
2 tbsp (30mL)
Other
Tzatziki
1/8 cup(s) (28g)
Mixed greens
1 cup (30g)
Vegan sausage
2 sausage (200g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (70mL)
Vegetable broth
1/6 cup(s) (mL)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Firm tofu
15 oz (425g)
Vegetarian burger crumbles
4 cup (400g)
Lentils, raw
4 tbsp (48g)
Vegetables and Vegetable Products
Onion
1 3/4 tbsp minced (26g)
Tomatoes
3 medium whole (2-3/5" dia) (381g)
Frozen broccoli
10 1/3 cup (940g)
Kale leaves
4 1/2 cup, chopped (180g)
Mushrooms
4 oz (113g)
Garlic
1 1/2 clove(s) (5g)
Shallots
3/4 shallot (85g)
Radishes
4 oz (113g)
Fruits and Fruit Juices
Lime juice
1 3/4 tbsp (26mL)
Avocados
1 1/2 avocado(s) (276g)
Clementines
2 fruit (148g)
Lemon juice
1/4 tsp (1mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
1/4 oz (7g)
Black pepper
1 tsp, ground (2g)
Capers
3/4 tbsp, drained (6g)
Rosemary, dried
4 dash (1g)
Dairy and Egg Products
Eggs
16 1/3 large (817g)
Whole milk
1 1/2 cup (391mL)
Cheddar cheese
2 3/4 tbsp, shredded (19g)
Butter
2 tsp (9g)
Finfish and Shellfish Products
Tilapia, raw
18 1/4 oz (509g)
Nut and Seed Products
Almonds
2 tbsp, slivered (14g)
Cereal Grains and Pasta
All-purpose flour
1/8 cup(s) (10g)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
155 cals, 13p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1/8 cup(s) (28g)
2 tbsp (30mL)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. 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.
lunch prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
1 cup (30g)
1/2 avocado(s) (101g)
3 large (150g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
dinner prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Broccoli
85 cals, 8p, 6c, 0f (per meal)
6 cup (546g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
breakfast prep - 2 days
1. Broccoli & cheddar egg muffins
95 cals, 7p, 1c, 7f (per meal)
1 1/3 large (67g)
2 2/3 tbsp, shredded (19g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/3 tsp (2mL)
1/3 cup (30g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
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.
3. Boiled eggs
70 cals, 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.
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Tilapia with tomato caper sauce
365 cals, 45p, 10c, 14f (per meal)
1 1/2 tbsp (23mL)
1/6 cup(s) (mL)
1 1/2 clove(s) (5g)
3/4 shallot (85g)
3/4 tbsp, drained (6g)
1 1/2 large whole (3" dia) (273g)
15 oz (425g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Sauce: Add half of the oil (reserving the rest for later), garlic and shallot to a skillet over medium heat. Sautee for about 5 minutes. Stir in tomatoes and cook for another 3-5 minutes. Add in broth and simmer for about 5 minutes until it has reduced. Add capers, cook for 1 more minute and turn off heat.
2
Fish: Line a baking sheet with foil and preheat your oven's broiler. Prep the fish by rubbing all sides with the remaining oil, and a pinch of salt/pepper. Place the fish on the baking sheet and bake in the broiler on the lowest rack for 6-8 minutes. Check fish every few minutes to make sure it doesn't overcook or get scorched. Tilapia will be done when flesh is opaque and flakes with a fork.
3
When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
lunch prep - 1 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
2 tbsp (30mL)
1/2 tbsp (8mL)
2 1/2 tbsp (40mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu 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 ranch.
2. Rosemary roasted radishes
55 cals, 1p, 2c, 4f (per meal)
1/4 tsp (1mL)
4 dash (1g)
1/4 tbsp (4mL)
4 oz (113g)
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
Quarter radishes and lay them on a sheet pan.
3
Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
4
Bake for about 35-40 minutes, stirring halfway through.
5
Remove and sprinkle lemon juice on top (optional).
6
Serve!
dinner prep - 1 days
1. Almond crusted tilapia
210 cals, 20p, 8c, 10f (per meal)
3 oz (84g)
2 tbsp, slivered (14g)
1/8 cup(s) (10g)
1/2 dash (0g)
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. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
3/4 tbsp minced (11g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
3/8 medium whole (2-3/5" dia) (46g)
1/2 tsp (3mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. 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.