1400 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1400 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: Sample plan
This sample plan (1425cal, 145g protein, 40g net carbs, 71g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
Mon |
Toast with butter, boiled eggs
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Grilled cheese sandwich, cottage cheese and pineapple
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Cheese and guac tacos, avocado
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String cheese
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Tue |
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Wed |
Pan fried tilapia, simple sauteed spinach
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Cajun lime shrimp, simple mixed greens and tomato salad
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Thu |
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Fri |
Kale & eggs, small granola bar
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Mixed nuts
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Sat |
Cajun cod, simple sauteed spinach
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|
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Dairy and Egg Products
Lowfat cottage cheese
2 cup (452g)
Butter
3/8 stick (41g)
Sliced cheese
2 slice (1 oz) (56g)
String cheese
8 stick (224g)
Eggs
6 1/2 medium (288g)
Cheddar cheese
1 cup, shredded (113g)
Fruits and Fruit Juices
Canned pineapple
1/2 cup, chunks (91g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Limes
2 fruit (2" dia) (134g)
Baked Products
Bread
6 slice (192g)
Beverages
Water
6 cup(s) (1422mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Other
Guacamole
1/2 cup (124g)
Mixed greens
15 cup (450g)
Vegetables and Vegetable Products
Garlic
3 1/2 clove (10g)
Fresh spinach
22 cup(s) (660g)
Tomatoes
2 1/2 cup cherry tomatoes (373g)
Kale leaves
1/2 cup, chopped (34g)
Spices and Herbs
Black pepper
2 tsp, ground (4g)
Salt
5/12 oz (12g)
Cajun seasoning
2/3 oz (20g)
Fresh tarragon
5 dash, chopped (0g)
Fats and Oils
Olive oil
1/2 cup (109mL)
Salad dressing
1 cup (225mL)
Oil
2 1/2 tsp (13mL)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lb (1120g)
Shrimp, raw
2 lb (908g)
Cod, raw
9 oz (255g)
Snacks
Small granola bar
2 bar (50g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Bread
1 slice (32g)
Butter
1/2 tbsp (7g)
Sliced cheese
1 slice (1 oz) (28g)
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.
2. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
Lowfat cottage cheese
2 cup (452g)
Canned pineapple, drained
1/2 cup, chunks (91g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
snack prep - 4 days
1. String cheese
165 cals, 13p, 3c, 11f (per meal)
String cheese
2 stick (56g)
protein prep - 6 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
Water
1 cup(s) (237mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
breakfast prep - 4 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
Bread
1 slice (32g)
Butter
1 tsp (5g)
1
Toast the bread to desired toastiness.
2
Spread the butter on the bread.
2. Boiled eggs
60 cals, 6p, 0c, 4f (per meal)
Eggs
4 medium (176g)
Recipe has been scaled from original by 2x. 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. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Cheddar cheese
1/2 cup, shredded (57g)
Guacamole
4 tbsp (62g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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)
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.
lunch prep - 3 days
1. Pan fried tilapia
370 cals, 56p, 1c, 16f (per meal)
Tilapia, raw
2 lb (840g)
Olive oil
2 1/2 tbsp (38mL)
Black pepper
1 1/4 tsp, ground (3g)
Salt
1 1/4 tsp (8g)
Recipe has been scaled from original by 1.25x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
Garlic, diced
1 1/2 clove (5g)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Olive oil
1 1/2 tbsp (23mL)
Fresh spinach
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 3 days
1. Cajun lime shrimp
285 cals, 61p, 1c, 4f (per meal)
Shrimp, raw, peeled and deveined
2 lb (908g)
Cajun seasoning
2 tbsp (14g)
Limes, juiced
2 fruit (2" dia) (134g)
Olive oil
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.
2
Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.
3
Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.
4
Serve.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Salad dressing
13 1/2 tbsp (203mL)
Mixed greens
13 1/2 cup (405g)
Tomatoes
2 1/4 cup cherry tomatoes (335g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Kale & eggs
105 cals, 8p, 2c, 8f (per meal)
Eggs
1 extra large (56g)
Kale leaves
4 tbsp, chopped (17g)
Salt
1/2 dash (0g)
Oil
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Small granola bar
120 cals, 3p, 15c, 5f (per meal)
Small granola bar
1 bar (25g)
snack prep - 2 days
1. Mixed nuts
165 cals, 5p, 4c, 14f (per meal)
Mixed nuts
3 tbsp (25g)
lunch prep - 1 days
1. Buttery tarragon tilapia fillets
335 cals, 57p, 1c, 12f (per meal)
Tilapia, raw, ~4 fillets, unfrozen
5/8 lb (280g)
Butter
2 tsp (9g)
Garlic, minced
5/8 clove (2g)
Fresh tarragon
5 dash, chopped (0g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Salad dressing
1 1/2 tbsp (23mL)
Mixed greens
1 1/2 cup (45g)
Tomatoes
4 tbsp cherry tomatoes (37g)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
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. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
Garlic, diced
1 1/4 clove (4g)
Black pepper
2 1/2 dash, ground (1g)
Salt
2 1/2 dash (2g)
Olive oil
1 1/4 tbsp (19mL)
Fresh spinach
10 cup(s) (300g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.