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

Generate 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
Grilled cheese sandwich, cottage cheese and pineapple
Cheese and guac tacos, avocado
String cheese
Tue
Wed
Pan fried tilapia, simple sauteed spinach
Cajun lime shrimp, simple mixed greens and tomato salad
Thu
Fri
Kale & eggs, small granola bar
Mixed nuts
Sat
Tarragon tilapia fillets, simple mixed greens and tomato salad
Cajun cod, simple sauteed spinach
Protein shake
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. 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.
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