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: Pre-made plan with PDF
This pre-made PDF plan (1375cals, 117g protein, 45g net carbs, 73g fat 19g fiber per day) cannot be customized.
Day 1
1425cals, 114g protein, 48g net carbs, 79g fat 17g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 serving(s) (188cal, 7p, 6c, 14f)
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1350cals, 118g protein, 43g net carbs, 74g fat 12g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1350cals, 120g protein, 46g net carbs, 66g fat 24g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 patty (127cal, 10p, 11c, 3f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 cup(s) (96cal, 5p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1450cals, 91g protein, 51g net carbs, 87g fat 27g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
3 oz salmon (316cal, 21p, 5c, 23f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 patty (127cal, 10p, 11c, 3f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 cup(s) (96cal, 5p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1350cals, 100g protein, 49g net carbs, 75g fat 22g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 oz (301cal, 36p, 12c, 12f)
1 serving(s) (82cal, 3p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1350cals, 142g protein, 42g net carbs, 62g fat 14g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
6 oz (223cal, 34p, 0c, 10f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
6 oz (301cal, 36p, 12c, 12f)
1 serving(s) (82cal, 3p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1375cals, 134g protein, 37g net carbs, 70g fat 15g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
6 oz (223cal, 34p, 0c, 10f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 serving(s) (160cal, 8p, 5c, 11f)
4 1/2 oz (301cal, 27p, 7c, 18f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (47 items)
Spices and Herbs
Rosemary, dried
1 tsp (1g)
Black pepper
1/8 oz (4g)
Salt
11 g (11g)
Garlic powder
2 dash (1g)
Dijon mustard
3/4 tbsp (11g)
Fats and Oils
Olive oil
1 3/4 oz (54mL)
Oil
1/4 cup (55mL)
Mayonnaise
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Tomatoes
3 tbsp cherry tomatoes (28g)
Sugar snap peas
4 1/2 cup, whole (284g)
Raw celery
1/3 bunch (169g)
Frozen sugar snap peas
6 2/3 cup (960g)
Garlic
4 3/4 clove(s) (14g)
Fresh spinach
1 1/2 cup(s) (45g)
Fresh ginger
1/4 slices (1" dia) (1g)
Broccoli
1/2 stalk (76g)
Cauliflower
1 1/2 cup(s), riced (192g)
Frozen broccoli
1 1/2 cup (137g)
Legumes and Legume Products
Firm tofu
1 lbs (454g)
Roasted peanuts
9 1/4 tbsp (85g)
Peanut butter
4 tbsp (64g)
Beverages
Water
10 cup(s) (2370mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Nut and Seed Products
Pistachios, shelled
4 tbsp (31g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1/8 can (59mL)
Dairy and Egg Products
Eggs
10 1/2 medium (459g)
String cheese
3 stick (84g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Butter
1 stick (100g)
Whole milk
3 cup(s) (720mL)
Baked Products
Bread
1/4 lbs (128g)
Fruits and Fruit Juices
Avocados
3/8 avocado(s) (84g)
Blackberries
1 1/3 cup (192g)
Other
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Frozen riced cauliflower
3 cup, frozen (318g)
Veggie burger patty
2 patty (142g)
Mixed greens
4 tbsp (8g)
Plant-based deli slices
2 1/2 slices (26g)
Sweets
Cocoa powder
1 tbsp (5g)
Honey
1 tsp (8g)
Finfish and Shellfish Products
Canned tuna
5 oz (142g)
Salmon
1/2 lbs (213g)
Tilapia, raw
1 1/2 lbs (672g)
Soups, Sauces, and Gravies
Hot sauce
1/2 fl oz (13mL)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (31g)
dinner prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Roasted rosemary sweet potatoes
105cal, 1p, 12c, 5f (per meal)
1 tsp (1g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
2/3 sweetpotato, 5" long (140g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
lunch prep - 1 days
1. Avocado egg salad sandwich
281cal, 15p, 15c, 16f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
snack prep - 3 days
1. Sugar snap peas
41cal, 3p, 5c, 0f (per meal)
4 1/2 cup, whole (284g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
breakfast prep - 3 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tbsp (35g)
1 tsp (2g)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Boiled eggs
139cal, 13p, 1c, 10f (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.
lunch prep - 2 days
1. Tuna salad sandwich
248cal, 20p, 12c, 13f (per meal)
1/4 stalk, small (5" long) (4g)
2 1/2 oz (71g)
1/2 dash (0g)
1/2 dash (0g)
3/4 tbsp (11mL)
1 slice (32g)
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.
dinner prep - 2 days
1. Veggie burger patty
127cal, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
2. Buttery spinach cauliflower mince
96cal, 5p, 2c, 6f (per meal)
3 clove (9g)
1 1/2 cup(s) (45g)
3 cup, frozen (318g)
1 tbsp (14g)
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.
3. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
2 2/3 cup (384g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
breakfast prep - 2 days
1. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Blackberries
47cal, 1p, 4c, 1f (per meal)
1 1/3 cup (192g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
316cal, 21p, 5c, 23f (per meal)
1/4 slices (1" dia) (1g)
1/8 can (56mL)
1/2 stalk (76g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
193cal, 11p, 15c, 8f (per meal)
4 tbsp (7g)
1/2 tsp (3mL)
1/6 avocado(s) (33g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
dinner prep - 2 days
1. Pan seared breaded tilapia
301cal, 36p, 12c, 12f (per meal)
1 tbsp (14g)
1/4 cup(s) (31g)
1/2 tbsp (8mL)
4 dash, ground (1g)
4 dash (3g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.5x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Pan fried tilapia
223cal, 34p, 0c, 10f (per meal)
3/4 lbs (336g)
4 dash (3g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. 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. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
2 2/3 cup (384g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
snack prep - 2 days
1. Skillet cauliflower tots
160cal, 8p, 5c, 11f (per meal)
3/4 tbsp (11mL)
1 tbsp (15mL)
1/2 tbsp (4g)
1 1/2 extra large (84g)
1 1/2 cup(s), riced (192g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
dinner prep - 1 days
1. Honey dijon salmon
301cal, 27p, 7c, 18f (per meal)
1/4 tbsp (4mL)
3/8 clove (1g)
1 tsp (8g)
3/4 tbsp (11g)
3/4 fillet/s (6 oz each) (128g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.