1500 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1500 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 (1475cal, 107g protein, 49g net carbs, 83g fat, 26g fiber per day) cannot be customized.
Day 1
1475cal, 104g protein, 42g net carbs, 87g fat, 26g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (196cal, 10p, 12c, 11f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1500cal, 108g protein, 53g net carbs, 86g fat, 21g fiber
1/2 serving(s) (130cal, 5p, 16c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 oz salmon (561cal, 39p, 17c, 34f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1475cal, 112g protein, 52g net carbs, 83g fat, 17g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
1/2 serving(s) (130cal, 5p, 16c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
6 oz shrimp (307cal, 38p, 8c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1475cal, 105g protein, 46g net carbs, 85g fat, 22g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
4 oz (149cal, 23p, 0c, 6f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1500cal, 111g protein, 50g net carbs, 83g fat, 23g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (149cal, 23p, 0c, 6f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1450cal, 105g protein, 51g net carbs, 77g fat, 35g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 cup(s) (292cal, 37p, 6c, 9f)
2/3 serving(s) (119cal, 4p, 12c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1450cal, 105g protein, 51g net carbs, 77g fat, 35g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 cup(s) (292cal, 37p, 6c, 9f)
2/3 serving(s) (119cal, 4p, 12c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (56 items)
Vegetables and Vegetable Products
Carrots
2 1/4 medium (137g)
Onion
1 medium (2-1/2" dia) (116g)
Bell pepper
1 large (163g)
Tomatoes
3/4 medium whole (2-3/5" dia) (95g)
Cabbage
3/4 cup, shredded (53g)
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Canned crushed tomatoes
3/4 cup (182g)
Broccoli
1/2 cup chopped (46g)
Garlic
3/4 clove (2g)
Zucchini
4 medium (784g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Lima beans, frozen
1/2 cup (80g)
Frozen corn kernels
1/2 cup (68g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Almonds
1/4 lbs (130g)
Dairy and Egg Products
Eggs
14 large (700g)
String cheese
2 stick (56g)
Whole milk
1 cup (240mL)
Lowfat greek yogurt
3/4 cup (210g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz ea) (56g)
Fruits and Fruit Juices
Raspberries
1 1/2 cup (185g)
Avocados
3 avocado(s) (578g)
Lime juice
3/4 fl oz (24mL)
Canned pineapple
1/2 cup, chunks (91g)
Raisins
1/2 miniature box (.5 oz) (7g)
Lemon juice
3/4 tbsp (11mL)
Blackberries
1 1/2 cup (198g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
10 1/2 g (10g)
Ground cumin
1/4 tbsp (2g)
Dried dill weed
1/4 tbsp (1g)
Garlic powder
2 1/2 tsp (8g)
Oregano, dried
1 1/4 tsp, ground (2g)
Other
Mixed greens
2 3/4 cup (83g)
Sesame oil
1/2 tsp (3mL)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Salmon
6 oz (170g)
Shrimp, raw
6 oz (170g)
Tilapia, raw
1 lbs (476g)
Legumes and Legume Products
Roasted peanuts
6 oz (169g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 oz (61g)
Firm tofu
6 oz (170g)
Vegetarian burger crumbles
4 cup (400g)
Beverages
Water
7 cup(s) (1704mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Cereal Grains and Pasta
Quinoa, uncooked
1 tbsp (11g)
All-purpose flour
1/4 cup(s) (31g)
Fats and Oils
Oil
2 1/4 tbsp (34mL)
Olive oil
5 tbsp (72mL)
Soups, Sauces, and Gravies
Barbecue sauce
2 tbsp (35g)
Vegetable broth
1/6 cup(s) (mL)
Salsa
3 tbsp (54g)
Breakfast Cereals
Granola
6 tbsp (34g)
Baked Products
Bread
2 slice (64g)
snack prep - 2 days
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
3. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Crunchy Asian tofu salad
195 cals, 10p, 12c, 11f (per meal)
3/4 cup, shredded (53g)
1 tsp (5mL)
1 tsp (5mL)
1/2 tbsp (5g)
1 tsp (5g)
1/4 medium (15g)
1 tbsp (11g)
1/2 tsp (3mL)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Salmon & veggie one pot
560 cals, 40p, 17c, 34f (per meal)
1/4 tbsp (2g)
1/6 cup(s) (44mL)
3/4 tbsp (11mL)
1/4 tbsp (1g)
3/4 cup (182g)
3/4 small (53g)
3/4 medium (89g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
lunch prep - 2 days
1. Bbq tofu & pineapple bowl
130 cals, 5p, 16c, 5f (per meal)
1/4 tbsp (4mL)
2 tbsp (35g)
1/2 cup, chunks (91g)
4 oz (113g)
1/2 cup chopped (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
breakfast prep - 3 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (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.
snack prep - 2 days
1. Ants on a log
90 cals, 3p, 5c, 6f (per meal)
1/4 miniature box (.5 oz) (4g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
3/4 tbsp (12g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
dinner prep - 1 days
1. Zoodles with lemon garlic shrimp
305 cals, 38p, 8c, 12f (per meal)
1/6 cup(s) (mL)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 tbsp (11mL)
6 oz (170g)
1 1/2 medium (294g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pan over medium heat. Add garlic and shrimp in even layer and season with salt/pepper to taste. Cook for 1-2 minutes on each side until shrimp is fully cooked and pink. Remove shrimp and set aside.
2
Add broth and lemon juice to the pan and simmer for 2-3 minutes. Add in spiralized zucchini and toss in broth. Cook for about 1 minute until warmed through.
3
Add shrimp back in and serve.
dinner prep - 2 days
1. Pan fried tilapia
150 cals, 23p, 0c, 6f (per meal)
1/2 lbs (224g)
2 tsp (10mL)
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
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. Pan roasted zucchini
210 cals, 4p, 8c, 16f (per meal)
2 1/2 medium (490g)
1 1/4 tbsp, ground (9g)
1 1/4 tsp, ground (2g)
1 1/4 tsp (4g)
1 1/4 tsp (8g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
3. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (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. 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 - 3 days
1. Blackberry & granola parfait
115 cals, 9p, 9c, 4f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
breakfast prep - 2 days
1. Eggs with avocado and salsa
255 cals, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
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.
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Sauteed corn & lima beans
120 cals, 4p, 12c, 5f (per meal)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/2 cup (80g)
1/2 cup (68g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.