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

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 (1200cal, 113g protein, 34g net carbs, 62g fat, 11g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Boiled eggs
Crispy tenders, string cheese, asparagus
Simple mozzarella and tomato salad
Tue
Wed
Thu
Pan fried tilapia, bread and butter, asparagus
Pan seared breaded tilapia, roasted brussels sprouts
Fri
Avocado, milk
Sat
Cajun tilapia, bread and butter
Cajun cod, roasted brussels sprouts
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)
Vegetables and Vegetable Products
Tomatoes
3 3/4 large whole (3" dia) (683g)
Ketchup
2 1/4 tbsp (38g)
Asparagus
1 1/2 lb (737g)
Brussels sprouts
3/4 lb (340g)
Dairy and Egg Products
Fresh mozzarella cheese
10 oz (284g)
String cheese
3 stick (84g)
Eggs
12 medium (528g)
Butter
1/4 stick (25g)
Whole milk
1 cup (240mL)
Fats and Oils
Balsamic vinaigrette
5 tbsp (74mL)
Olive oil
1/2 cup (113mL)
Oil
7/16 oz (13mL)
Spices and Herbs
Fresh basil
5 tbsp, chopped (13g)
Salt
1 tbsp (17g)
Black pepper
1 tbsp, ground (6g)
Cajun seasoning
1/3 oz (10g)
Other
Meatless chik'n tenders
9 pieces (230g)
Fruits and Fruit Juices
Lemon juice
2 1/2 fl oz (78mL)
Avocados
1 avocado(s) (201g)
Cereal Grains and Pasta
All-purpose flour
4 tbsp (31g)
Finfish and Shellfish Products
Tilapia, raw
2 lb (840g)
Cod, raw
9 oz (255g)
Baked Products
Bread
2 1/2 slice (80g)
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. Simple mozzarella and tomato salad
    405 cals, 23p, 11c, 28f (per meal)
  • Tomatoes, sliced
    1 1/4 large whole (3" dia) (228g)
  • Fresh mozzarella cheese, sliced
    3 1/3 oz (95g)
  • Balsamic vinaigrette
    5 tsp (25mL)
  • Fresh basil
    5 tsp, chopped (4g)
  • Recipe has been scaled from original by 0.42x. 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.
    lunch prep - 3 days
    1. Crispy tenders
    170 cals, 12p, 16c, 7f (per meal)
  • ,
  • Meatless chik'n tenders
    3 pieces (77g)
  • Ketchup
    3/4 tbsp (13g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Asparagus
    190 cals, 4p, 4c, 16f (per meal)
  • Asparagus
    1 lb (510g)
  • Lemon juice
    3 1/2 tbsp (51mL)
  • Salt
    1 tsp (7g)
  • Black pepper
    1 tsp, ground (3g)
  • Olive oil
    3 1/2 tbsp (51mL)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a pan over medium-high heat.
    2
    Add asparagus and cook for 5 minutes, until tender.
    3
    Add in lemon juice and seasoning; stir.
    4
    Remove from heat and serve.
    breakfast prep - 4 days
    1. Boiled eggs
    185 cals, 17p, 1c, 13f (per meal)
  • ,
  • Eggs
    12 medium (528g)
  • Recipe has been scaled from original by 6x. 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. Roasted brussels sprouts
    120 cals, 4p, 6c, 7f (per meal)
  • Brussels sprouts
    1/2 lb (227g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    2 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    lunch 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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Asparagus
    125 cals, 3p, 3c, 10f (per meal)
  • Asparagus
    1/2 lb (227g)
  • Lemon juice
    1 1/2 tbsp (23mL)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • 1
    Heat olive oil in a pan over medium-high heat.
    2
    Add asparagus and cook for 5 minutes, until tender.
    3
    Add in lemon juice and seasoning; stir.
    4
    Remove from heat and serve.
    breakfast prep - 2 days
    1. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • dinner prep - 1 days
    1. Cajun cod
    280 cals, 46p, 3c, 9f (per meal)
  • Cod, raw
    9 oz (255g)
  • Cajun seasoning
    1 tbsp (7g)
  • Oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 1.5x. 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. Roasted brussels sprouts
    120 cals, 4p, 6c, 7f (per meal)
  • Brussels sprouts
    1/4 lb (113g)
  • Olive oil
    1/2 tbsp (8mL)
  • Salt
    1 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    lunch prep - 1 days
    1. Cajun tilapia
    330 cals, 57p, 1c, 11f (per meal)
  • Tilapia, raw
    5/8 lb (280g)
  • Oil
    1 1/4 tsp (6mL)
  • Cajun seasoning
    1 1/4 tsp (3g)
  • Recipe has been scaled from original by 0.42x. 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. 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.
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