1200 calorie low carb pescetarian meal plan
Table of Contents
Overview
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 (1200cals, 109g protein, 37g net carbs, 63g fat 14g fiber per day) cannot be customized.
Day 1
1250cals, 120g protein, 43g net carbs, 57g fat 20g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 sausage(s) (268cal, 28p, 11c, 12f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1250cals, 120g protein, 43g net carbs, 57g fat 20g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 sausage(s) (268cal, 28p, 11c, 12f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1225cals, 91g protein, 43g net carbs, 69g fat 16g fiber per day
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1225cals, 91g protein, 43g net carbs, 69g fat 16g fiber per day
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1150cals, 106g protein, 38g net carbs, 60g fat 10g fiber per day
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1200cals, 116g protein, 26g net carbs, 66g fat 8g fiber per day
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1200cals, 116g protein, 26g net carbs, 66g fat 8g fiber per day
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (34 items)
Dairy and Egg Products
Eggs
13 large (650g)
Goat cheese
3 oz (85g)
Fresh mozzarella cheese
4 oz (113g)
Low fat cottage cheese (1% milkfat)
6 tbsp (85g)
Whole milk
1/4 gallon (840mL)
Sliced cheese
2 slice (1 oz ea) (56g)
Butter
1 tbsp (14g)
String cheese
4 stick (112g)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Other
Vegan sausage
2 sausage (200g)
Mixed greens
5/6 package (5.5 oz) (126g)
Spices and Herbs
Salt
2 1/4 g (2g)
Black pepper
1/3 tsp (0g)
Fresh basil
11 g (11g)
Cajun seasoning
1 tsp (2g)
Vegetables and Vegetable Products
Garlic
2 1/4 clove(s) (7g)
Collard greens
3/4 lbs (340g)
Onion
2/3 small (48g)
Zucchini
3 large (969g)
Tomatoes
2 medium whole (2-3/5" dia) (270g)
Kale leaves
2 cup, chopped (80g)
Bell pepper
1 large (164g)
Fats and Oils
Oil
1 1/2 oz (44mL)
Balsamic vinaigrette
1 1/4 oz (35mL)
Baked Products
Bread
6 slice (192g)
Finfish and Shellfish Products
Canned tuna
2 3/4 can (473g)
Salmon
6 oz (170g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (276g)
Lime juice
1 tbsp (14mL)
Fruit juice
4 fl oz (120mL)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 cup (195g)
Legumes and Legume Products
Firm tofu
10 oz (284g)
breakfast prep - 2 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
268cal, 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. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
1 1/2 dash (1g)
2 1/4 clove(s) (7g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/4 small (18g)
4 slice (128g)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
288cal, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. 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.
breakfast prep - 3 days
1. High protein scrambled eggs
99cal, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
lunch prep - 2 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
lunch prep - 1 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3 tbsp, chopped (34g)
3/4 can (129g)
1/6 small (13g)
3/4 cup (23g)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Cajun tofu
314cal, 22p, 7c, 22f (per meal)
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Sauteed Kale
121cal, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (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.
lunch prep - 2 days
1. Simple salmon
193cal, 17p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Caprese salad
142cal, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.