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
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 (1275cal, 104g protein, 38g net carbs, 69g fat, 20g fiber per day) cannot be customized.
Day 1
1250cal, 114g protein, 33g net carbs, 65g fat, 18g fiber
3 mini muffin(s) (168cal, 13p, 1c, 12f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/2 cup(s) (161cal, 5p, 6c, 11f)
1 serving(s) (180cal, 9p, 2c, 14f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1275cal, 98g protein, 42g net carbs, 73g fat, 12g fiber
3 mini muffin(s) (168cal, 13p, 1c, 12f)
1 serving(s) (180cal, 9p, 2c, 14f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1325cal, 110g protein, 43g net carbs, 72g fat, 18g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (436cal, 41p, 6c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1275cal, 125g protein, 40g net carbs, 60g fat, 16g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 cup(s) (108cal, 4p, 4c, 7f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 serving(s) (436cal, 41p, 6c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1250cal, 92g protein, 40g net carbs, 70g fat, 24g fiber
2 oz (148cal, 12p, 4c, 8f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1300cal, 99g protein, 40g net carbs, 70g fat, 28g fiber
2 oz (148cal, 12p, 4c, 8f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1250cal, 92g protein, 26g net carbs, 75g fat, 25g fiber
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (44 items)
Sweets
Honey
4 tsp (28g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
1/2 container (88g)
Eggs
11 large (550g)
Cheddar cheese
2 oz (60g)
Egg whites
1/2 cup (122g)
Fruits and Fruit Juices
Lemon juice
1/3 fl oz (10mL)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
2 tsp (10mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Walnuts
6 tbsp, shelled (38g)
Sunflower kernels
4 oz (109g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Mixed nuts
4 tbsp (34g)
Spices and Herbs
Dijon mustard
1 tsp (5g)
Salt
1/4 tbsp (2g)
Black pepper
1/4 tbsp (1g)
Vegetables and Vegetable Products
Broccoli
3 cup chopped (273g)
Romaine lettuce
2 cup shredded (94g)
Onion
1/2 small (35g)
Tomatoes
1/2 cup, chopped (90g)
Raw celery
5 stalk, medium (7-1/2" - 8" long) (200g)
Frozen sugar snap peas
2 cup (288g)
Frozen green beans
4 2/3 cup (565g)
Garlic
2 clove (6g)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Other
Nutritional yeast
1 1/4 tbsp (5g)
Mixed greens
2 cup (60g)
Vegan sausage
1 sausage (100g)
Coleslaw mix
4 cup (360g)
Guacamole, store-bought
2 tbsp (31g)
Fats and Oils
Oil
2 1/4 oz (70mL)
Olive oil
2 1/3 tbsp (35mL)
Legumes and Legume Products
Vegetarian burger crumbles
1 1/4 cup (125g)
Peanut butter
2 tbsp (32g)
Firm tofu
6 oz (170g)
Tempeh
3/4 lbs (340g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Pesto sauce
3 tbsp (48g)
Hot sauce
2 tsp (10mL)
Baked Products
Frozen waffles
2 waffles (70g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
130 cals, 10p, 3c, 8f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Egg & cheese mini muffin
170 cals, 13p, 1c, 13f (per meal)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 3 days
lunch prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted broccoli with nutritional yeast
160 cals, 5p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
lunch prep - 2 days
1. Clam chowder
180 cals, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
breakfast prep - 2 days
1. Waffles & Greek yogurt
120 cals, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Scrambled egg whites
60 cals, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
dinner prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
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
lunch prep - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 3 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Celery sticks
5 cals, 0p, 1c, 0f (per meal)
3 stalk, medium (7-1/2" - 8" long) (120g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
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. Olive oil drizzled green beans
255 cals, 5p, 14c, 17f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
4 2/3 cup (565g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
snack prep - 2 days
dinner prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.