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 (1400cal, 107g protein, 37g net carbs, 81g fat, 23g fiber per day) cannot be customized.
Day 1
1400cal, 108g protein, 41g net carbs, 77g fat, 26g fiber
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1400cal, 108g protein, 35g net carbs, 81g fat, 23g fiber
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1400cal, 108g protein, 28g net carbs, 84g fat, 26g fiber
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
5 1/3 oz (227cal, 30p, 0c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1450cal, 104g protein, 32g net carbs, 88g fat, 25g fiber
2 muffins (193cal, 14p, 2c, 14f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (183cal, 9p, 2c, 15f)
5 1/3 oz (227cal, 30p, 0c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1425cal, 95g protein, 43g net carbs, 86g fat, 23g fiber
2 muffins (193cal, 14p, 2c, 14f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (183cal, 9p, 2c, 15f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1350cal, 115g protein, 40g net carbs, 73g fat, 19g fiber
1 serving(s) (228cal, 13p, 3c, 18f)
1 serving(s) (150cal, 3p, 6c, 10f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1350cal, 109g protein, 42g net carbs, 74g fat, 22g fiber
1 serving(s) (228cal, 13p, 3c, 18f)
1 serving(s) (150cal, 3p, 6c, 10f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (45 items)
Spices and Herbs
Black pepper
3 1/2 g (4g)
Salt
10 1/4 g (10g)
Garlic powder
1 3/4 tsp (5g)
Cajun seasoning
1 3/4 tbsp (12g)
Vegetables and Vegetable Products
Frozen broccoli
2 2/3 cup (243g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Bell pepper
2 large (320g)
Onion
2/3 medium (2-1/2" dia) (71g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (434g)
Broccoli
2/3 stalk (101g)
Green onions
1 1/2 tbsp, sliced (12g)
Zucchini
1 1/2 medium (294g)
Dairy and Egg Products
Butter
2 tbsp (28g)
Eggs
13 2/3 large (683g)
Cheddar cheese
2 oz (57g)
String cheese
2 stick (56g)
Egg whites
2 large (66g)
Lowfat cottage cheese
1/2 cup (113g)
Finfish and Shellfish Products
Tilapia, raw
1 1/4 lbs (551g)
Canned tuna
1 1/2 can (~6 oz) (258g)
Cod, raw
1 lbs (453g)
Nut and Seed Products
Almonds
5 oz (23 whole kernels) (139g)
Sunflower kernels
1 1/2 oz (43g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Chia seeds
1/4 tbsp (4g)
Sesame seeds
1/4 tbsp (2g)
Cereal Grains and Pasta
All-purpose flour
4 tbsp (31g)
Fats and Oils
Olive oil
1 1/2 oz (46mL)
Oil
1 oz (33mL)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Fruits and Fruit Juices
Strawberries
3 cup, whole (432g)
Avocados
3 1/4 avocado(s) (653g)
Lime juice
2 fl oz (64mL)
Lemon juice
2 tsp (10mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Blackberries
1 cup (144g)
Legumes and Legume Products
Roasted peanuts
14 tbsp (128g)
Soy sauce
1 1/2 tbsp (23mL)
Peanut butter
3 tbsp (48g)
Other
Mixed greens
3 cup (90g)
Guacamole
1/2 cup (124g)
Coleslaw mix
3/4 cup (68g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Sweets
Honey
2 tsp (14g)
dinner prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
4 tbsp (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 3 days
snack prep - 3 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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 - 1 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1/2 can (~6 oz) (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
1/2 large (82g)
1/8 small (9g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Avocado tuna salad
220 cals, 20p, 3c, 12f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (~6 oz) (172g)
4 tbsp, chopped (45g)
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. Broiled tilapia
225 cals, 30p, 1c, 12f (per meal)
2 tsp (10mL)
2/3 lbs (299g)
4 tsp (20mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
lunch prep - 2 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
2 cup (60g)
1 avocado(s) (201g)
6 large (300g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
breakfast prep - 2 days
1. Broccoli & cheddar egg muffins
195 cals, 14p, 2c, 14f (per meal)
2 2/3 large (133g)
1/3 cup, shredded (38g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1/4 tbsp (3mL)
2/3 cup (61g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Broccoli cheddar scramble
230 cals, 13p, 3c, 18f (per meal)
2 large (66g)
4 tsp (20mL)
2 2/3 tbsp, shredded (19g)
2/3 stalk (101g)
2 large (100g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs and egg whites in a bowl with some salt and pepper.
2
Add about 1/3 of the oil in a skillet over medium heat. Add the broccoli and cook for about 4 minutes until broccoli is tender but still firm. Transfer broccoli to a plate and set aside.
3
Wipe out skillet. Add remaining oil to the skillet and place over low heat. Pour in the eggs and gently stir to scramble until curds start to form, about 1-2 minutes.
4
Add in broccoli and cheddar. Continue scrambling until eggs are no longer runny. Serve.
lunch prep - 2 days
1. Cajun cod
250 cals, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.67x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Pepper strips and guacamole
150 cals, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Sesame peanut zoodles
440 cals, 19p, 20c, 28f (per meal)
1/4 tbsp (4g)
3/4 tbsp (11mL)
1 1/2 tbsp, sliced (12g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (48g)
3/4 cup (68g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.