1300 calorie low carb pescetarian meal plan

In just a few clicks, generate your own 1300 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 (1325cal, 119g protein, 43g net carbs, 65g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Herb & onion frittata
Simple mozzarella and tomato salad, celery and peanut butter, roasted almonds
Almond crusted tilapia, broccoli
Strawberries, string cheese
Tue
Wed
Tuna salad sandwich, avocado
Avocado tuna salad, roasted peanuts
Thu
Plain yogurt
Fri
Boiled eggs, clementine
Sat
Vegan bangers and cauliflower mash
Pan fried tilapia, caprese salad
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Nut and Seed Products
Almonds
3 oz (23 whole kernels) (88g)
Vegetables and Vegetable Products
Raw celery
3/16 bunch (93g)
Tomatoes
2 2/5 medium whole (2-3/5" dia) (321g)
Onion
3 1/2 medium (2-1/2" dia) (394g)
Frozen broccoli
8 cup (728g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Roasted peanuts
6 tbsp (55g)
Dairy and Egg Products
Fresh mozzarella cheese
3 1/2 oz (97g)
String cheese
3 stick (84g)
Cheese
4 tbsp, shredded (28g)
Eggs
10 1/2 medium (464g)
Plain lowfat yogurt
2 1/4 cup (551g)
Fats and Oils
Balsamic vinaigrette
1 oz (28mL)
Olive oil
1 oz (32mL)
Mayonnaise
2 1/4 tbsp (34mL)
Oil
1/2 tbsp (8mL)
Spices and Herbs
Fresh basil
1/4 oz (7g)
Thyme
1 tsp, leaves (1g)
Black pepper
1/24 oz (1g)
Salt
3/16 oz (5g)
Fruits and Fruit Juices
Strawberries
3 cup, whole (432g)
Avocados
2 1/2 avocado(s) (528g)
Lemon juice
1/2 tbsp (8mL)
Lime juice
3/4 tbsp (11mL)
Clementines
2 fruit (148g)
Beverages
Water
9 1/2 cup(s) (2252mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Finfish and Shellfish Products
Tilapia, raw
1 lb (504g)
Canned tuna
3 1/2 can (~6 oz) (600g)
Cereal Grains and Pasta
All-purpose flour
4 tbsp (31g)
Baked Products
Bread
3 slice (96g)
Other
Mixed greens
3/4 package (5.5 oz) (106g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
lunch prep - 2 days
1. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
  • Tomatoes, sliced
    1/2 large whole (3" dia) (91g)
  • Fresh mozzarella cheese, sliced
    1 1/3 oz (38g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    2 tsp, chopped (2g)
  • Recipe has been scaled from original by 0.17x. 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.
    2. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per meal)
  • Raw celery
    1 stalk, medium (7-1/2" - 8" long) (40g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    3. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • ,
  • Almonds
    2 2/3 tbsp, whole (24g)
  • snack prep - 3 days
    1. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • 2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 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)
  • breakfast prep - 4 days
    1. Herb & onion frittata
    155 cals, 9p, 7c, 10f (per meal)
  • Onion
    1/2 cup, chopped (80g)
  • Thyme
    2 dash, leaves (0g)
  • Cheese
    1 tbsp, shredded (7g)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Eggs
    1 large (50g)
  • Olive oil
    1/2 tsp (3mL)
  • Water
    1/8 cup(s) (30mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
    2
    Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
    3
    Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
    4
    Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
    5
    Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
    dinner prep - 2 days
    1. Almond crusted tilapia
    320 cals, 31p, 12c, 15f (per meal)
  • ,
  • Tilapia, raw
    1/2 lb (252g)
  • Almonds
    6 tbsp, slivered (41g)
  • All-purpose flour
    4 tbsp (31g)
  • Salt
    1 1/2 dash (1g)
  • Olive oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 0.75x. 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. Broccoli
    115 cals, 11p, 8c, 0f (per meal)
  • ,
  • Frozen broccoli
    8 cup (728g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 3 days
    1. Tuna salad sandwich
    250 cals, 20p, 12c, 13f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Mayonnaise
    3/4 tbsp (11mL)
  • Black pepper
    1/2 dash (0g)
  • Raw celery, chopped
    1/4 stalk, small (5" long) (4g)
  • Salt
    1/2 dash (0g)
  • Canned tuna
    2 1/2 oz (71g)
  • 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. 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.
    dinner prep - 3 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • Avocados
    1 avocado(s) (226g)
  • Lime juice
    3/4 tbsp (11mL)
  • Salt
    1/3 tsp (1g)
  • Black pepper
    1/3 tsp (0g)
  • Mixed greens
    2 1/4 cup (68g)
  • Onion, minced
    1/2 small (39g)
  • Canned tuna
    2 1/4 can (~6 oz) (387g)
  • Tomatoes
    1/2 cup, chopped (101g)
  • Recipe has been scaled from original by 2.25x. 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. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • snack prep - 3 days
    1. Plain yogurt
    115 cals, 10p, 13c, 3f (per meal)
  • ,
  • Plain lowfat yogurt
    3/4 cup (184g)
  • breakfast prep - 2 days
    1. Boiled eggs
    185 cals, 17p, 1c, 13f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • 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.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 1 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • Onion, thinly sliced
    1/2 small (35g)
  • Vegan sausage
    1 sausage (100g)
  • Oil
    1/2 tbsp (8mL)
  • Frozen cauliflower
    3/4 cup (85g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
    dinner prep - 1 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • Tilapia, raw
    1/2 lb (252g)
  • Olive oil
    3/4 tbsp (11mL)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Recipe has been scaled from original by 0.38x. 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. Caprese salad
    105 cals, 6p, 4c, 7f (per meal)
  • Balsamic vinaigrette
    1/2 tbsp (8mL)
  • Fresh basil
    2 tbsp leaves, whole (3g)
  • Tomatoes, halved
    4 tbsp cherry tomatoes (37g)
  • Mixed greens
    1/4 package (5.5 oz) (39g)
  • Fresh mozzarella cheese
    3/4 oz (21g)
  • Recipe has been scaled from original by 0.25x. 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.
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