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 (1375cal, 113g protein, 44g net carbs, 72g fat, 26g fiber per day) cannot be customized.
Day 1
1325cal, 102g protein, 47g net carbs, 72g fat, 23g fiber
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (302cal, 24p, 2c, 22f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1400cal, 95g protein, 46g net carbs, 82g fat, 22g fiber
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (180cal, 9p, 2c, 14f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1350cal, 102g protein, 46g net carbs, 76g fat, 21g fiber
1/2 serving(s) (335cal, 25p, 19c, 17f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (118cal, 7p, 3c, 9f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1325cal, 106g protein, 49g net carbs, 67g fat, 27g fiber
1/2 serving(s) (335cal, 25p, 19c, 17f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (118cal, 7p, 3c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1425cal, 93g protein, 33g net carbs, 85g fat, 39g fiber
1/2 avocado(s) (271cal, 10p, 2c, 22f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1425cal, 145g protein, 44g net carbs, 63g fat, 26g fiber
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (436cal, 41p, 6c, 24f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1425cal, 145g protein, 44g net carbs, 63g fat, 26g fiber
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (436cal, 41p, 6c, 24f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (49 items)
Spices and Herbs
Salt
2 1/2 g (3g)
Black pepper
1/4 tbsp (1g)
Oregano, dried
1 1/2 dash, ground (0g)
Thyme, dried
1 1/2 dash, ground (0g)
Dried dill weed
1 tsp (1g)
Dijon mustard
2 tsp (10g)
Beverages
Water
11 1/3 cup(s) (2685mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Vegetarian burger crumbles
1 cup (100g)
Tempeh
3/4 lbs (340g)
Vegetables and Vegetable Products
Frozen green beans
2 cup (242g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (427g)
Frozen broccoli
4 1/2 cup (410g)
Onion
1/3 medium (2-1/2" dia) (38g)
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Broccoli
3/4 cup chopped (68g)
Romaine lettuce
3 cup shredded (141g)
Garlic
1/2 clove(s) (2g)
Dairy and Egg Products
Butter
2 tbsp (27g)
Cheddar cheese
1/2 cup, shredded (57g)
Eggs
6 large (300g)
Goat cheese
2 1/2 oz (71g)
Parmesan cheese
1 1/2 tbsp (8g)
Nonfat greek yogurt, plain
1/2 cup (131g)
Nut and Seed Products
Almonds
10 tbsp, whole (89g)
Walnuts
6 tbsp, shelled (38g)
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
1 1/2 tbsp (11g)
Roasted cashews
4 tbsp, halves and whole (34g)
Mixed nuts
1/2 cup (67g)
Other
Protein greek yogurt, flavored
2 container (300g)
Guacamole, store-bought
4 tbsp (62g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Mixed greens
9 1/2 cup (285g)
Vegan sausage
2 sausage (200g)
Fats and Oils
Olive oil
3/4 oz (20mL)
Oil
3 tbsp (48mL)
Salad dressing
1/2 cup (113mL)
Fruits and Fruit Juices
Lemon juice
2/3 fl oz (21mL)
Raspberries
5 cup (615g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
2 tsp (10mL)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Smoked salmon
3/4 oz (21g)
Canned tuna
2 can (344g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Sweets
Cocoa powder
1 tbsp (5g)
dinner prep - 2 days
1. Vegan crumbles
75 cals, 9p, 1c, 2f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttered green beans
145 cals, 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.
3. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Salmon with tomato and herbs
300 cals, 24p, 2c, 22f (per meal)
1/2 tbsp (8mL)
2/3 dash (0g)
1 1/3 dash (0g)
1/2 plum tomato (31g)
1 tsp (5mL)
1 1/3 dash, ground (0g)
1 1/3 dash, ground (0g)
2/3 fillet/s (6 oz each) (113g)
1 tsp chopped (3g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400 F (200 C).
2
Sprinkle salmon with 1/3 of the olive oil, salt, and pepper.
3
Stir the tomatoes, shallots, remaining olive oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
4
Place each salmon fillet, oiled side down, atop its own individual sheet of foil.
5
Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
6
Place the foil packets on a heavy large baking sheet.
7
Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.
2. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 1 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
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.
breakfast prep - 3 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Cucumber goat cheese bites
120 cals, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
390 cals, 31p, 9c, 23f (per meal)
3/4 tbsp (11mL)
1 1/2 tbsp (11g)
1 1/2 tbsp (8g)
1/2 tbsp (8g)
1 1/2 tbsp (26g)
3/4 cup chopped (68g)
3 large (150g)
3 cup shredded (141g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Alaskan salmon bowl
335 cals, 25p, 19c, 17f (per meal)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
4 dash (3g)
1/4 cucumber (8-1/4") (75g)
1/2 lbs (227g)
4 tbsp (48g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Preheat oven to 350°F (180°C). Place salmon skin side down on a baking sheet and bake salmon for 14-16 or until salmon is fully cooked.
3
Mix the dijon, oil, garlic, lemon juice, and some salt into the rice.
4
Top the rice with salmon and cucumber and serve.
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Smoked salmon stuffed avocado
270 cals, 10p, 2c, 22f (per meal)
1/4 tsp (1mL)
1/2 oz (14g)
3/4 oz (21g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
snack prep - 3 days
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
1. Double chocolate protein shake
205 cals, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch 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.
dinner prep - 2 days
1. Vegan sausage
270 cals, 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. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.