1300 calorie low carb pescetarian meal plan
Table of Contents
Overview
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
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 (1300cals, 107g protein, 40g net carbs, 71g fat 19g fiber per day) cannot be customized.
Day 1
1375cals, 107g protein, 40g net carbs, 75g fat 27g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1300cals, 118g protein, 40g net carbs, 68g fat 15g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
4 oz (268cal, 23p, 1c, 19f)
1/2 serving(s) (89cal, 3p, 9c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1300cals, 129g protein, 36g net carbs, 65g fat 11g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
4 oz (268cal, 23p, 1c, 19f)
1/2 serving(s) (89cal, 3p, 9c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1275cals, 99g protein, 36g net carbs, 76g fat 9g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 serving(s) (177cal, 8p, 3c, 15f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1325cals, 95g protein, 49g net carbs, 73g fat 23g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cals, 102g protein, 42g net carbs, 74g fat 27g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
3 oz (212cal, 20p, 8c, 10f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 wedge(s) (140cal, 8p, 4c, 10f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1250cals, 99g protein, 40g net carbs, 67g fat 24g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
3 oz (212cal, 20p, 8c, 10f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 wedge(s) (140cal, 8p, 4c, 10f)
2 skewers (233cal, 19p, 5c, 14f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (54 items)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (393g)
Salmon
1/2 lbs (227g)
Tilapia, raw
6 oz (168g)
Vegetables and Vegetable Products
Cucumber
1 cucumber (8-1/4") (301g)
Tomatoes
2 medium whole (2-3/5" dia) (268g)
Kale leaves
6 oz (165g)
Onion
1/3 medium (2-1/2" dia) (39g)
Bell pepper
1 1/3 large (215g)
Frozen corn kernels
6 tbsp (51g)
Lima beans, frozen
6 tbsp (60g)
Frozen green beans
2 cup (242g)
Brussels sprouts
1 1/2 cup (132g)
Red onion
1/4 small (18g)
Fresh ginger
1/3 inch (2.5cm) cube (2g)
Fruits and Fruit Juices
Grapes
1 1/2 cup (138g)
Avocados
2 1/2 avocado(s) (503g)
Lime juice
5/6 fl oz (25mL)
Lemon
2/3 large (57g)
Raspberries
2 1/4 cup (277g)
Apples
1/3 small (2-3/4" dia) (50g)
Spices and Herbs
Fresh basil
3 g (3g)
Black pepper
1 1/2 g (1g)
Salt
5 g (5g)
Garlic powder
2 dash (1g)
Thyme, dried
1/3 tsp, leaves (0g)
Apple cider vinegar
1/2 tbsp (7g)
Dairy and Egg Products
Eggs
11 large (550g)
String cheese
1 stick (28g)
Butter
3/8 stick (41g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Sliced cheese
2 slice (1 oz ea) (56g)
Mozzarella cheese, shredded
2 oz (57g)
Fats and Oils
Oil
3/4 oz (23mL)
Olive oil
2 3/4 tbsp (41mL)
Ranch dressing
1 tbsp (15mL)
Balsamic vinaigrette
2 tsp (10mL)
Salad dressing
1 tbsp (14mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Frank's red hot sauce
4 tsp (19mL)
Pesto sauce
1 tbsp (16g)
Nut and Seed Products
Almonds
5 oz (143g)
Walnuts
4 tbsp, chopped (28g)
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)
Vegan chik'n strips
1/2 lbs (246g)
Skewer(s)
2 skewer(s) (2g)
Sesame oil
1 tsp (5mL)
Baked Products
Crackers
10 crackers (35g)
Bread
2 slice (64g)
Legumes and Legume Products
Firm tofu
1/4 lbs (99g)
Peanut butter
2 tsp (11g)
Sweets
Maple syrup
2 tsp (10mL)
Cereal Grains and Pasta
All-purpose flour
1/6 cup(s) (21g)
snack prep - 3 days
1. Tuna cucumber bites
115cal, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 leaves (1g)
1 dash (0g)
1/4 avocado(s) (50g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/8 small (9g)
1/2 large (82g)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
268cal, 23p, 1c, 19f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1/3 tsp, leaves (0g)
1/3 large (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Sauteed corn & lima beans
89cal, 3p, 9c, 4f (per meal)
1/2 tbsp (8mL)
6 tbsp (51g)
6 tbsp (60g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch 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. Buttered green beans
147cal, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
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.
snack prep - 2 days
1. Tuna and crackers
142cal, 11p, 11c, 6f (per meal)
dinner prep - 1 days
1. Buffalo tofu
177cal, 8p, 3c, 15f (per meal)
1/4 tbsp (4mL)
1 tbsp (15mL)
4 tsp (20mL)
1/4 lbs (99g)
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. 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. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
1/2 large whole (3" dia) (91g)
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.
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.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 1/2 dash (1g)
3 large (150g)
1 1/2 dash (0g)
1 1/2 tbsp, diced (14g)
1 1/2 tbsp chopped (15g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
2. Raspberries
54cal, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Brussels sprout, chik'n & apple salad
387cal, 23p, 15c, 24f (per meal)
1 1/2 tbsp (23mL)
2 tsp (10mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
6 oz (170g)
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
lunch prep - 2 days
1. Almond crusted tilapia
212cal, 20p, 8c, 10f (per meal)
6 oz (168g)
4 tbsp, slivered (27g)
1/2 tbsp (8mL)
1 dash (0g)
1/6 cup(s) (21g)
Recipe has been scaled from original by 0.5x. 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.
3. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Roasted pepper wedges with cheese & pesto
140cal, 8p, 4c, 10f (per meal)
1/2 tbsp (8g)
1/4 tsp (1mL)
1 oz (28g)
1/2 medium (60g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve with pesto and enjoy.
dinner prep - 1 days
1. Chik'n satay with peanut sauce
233cal, 19p, 5c, 14f (per meal)
2 skewer(s) (2g)
1/3 inch (2.5cm) cube (2g)
2 2/3 oz (76g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tsp (11g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.