1500 calorie low carb pescetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Eggs with tomato and avocado Pick days Swap	Avocado egg salad sandwich, string cheese, sunflower seeds Pick days Swap	Cajun lime shrimp, bread and butter, green bean fries Pick days Swap	Toast with butter and jelly, boiled eggs Pick days Swap
Tue
Wed	Chunky canned soup (creamy), tomato and avocado salad Pick days Swap	Cajun cod, bread and butter Pick days Swap
Thu	Avocado deviled eggs, strawberries Pick days Swap
Fri	Pistachios Pick days Swap
Sat	Avocado tuna salad stuffed pepper Pick days Swap	Baked salmon with pecans and pesto, tomato and avocado salad Pick days Swap

lunch prep - 2 days

1. Avocado egg salad sandwich

300 cals, 16p, 16c, 17f (per meal)

Scale to: , 1 sandwich(es)

Bread

2 slice (64g)

Avocados

1/2 avocado(s) (101g)

Garlic powder

1 tsp (3g)

Salt

2 dash (2g)

Green onions

4 tbsp, chopped (25g)

Tomatoes, halved

6 tbsp cherry tomatoes (56g)

Eggs, hard-boiled and chilled

3 extra large (168g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.

Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.

Add in tomatoes and green onions (optional). Mix.

Put egg salad in between bread to form sandwich.

Serve.

(Note: You can store any leftover egg salad in the fridge for a day or two)

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

3. Sunflower seeds

90 cals, 4p, 1c, 7f (per meal)

Scale to:

Sunflower kernels

1 oz (28g)

snack prep - 4 days

1. Toast with butter and jelly

65 cals, 2p, 8c, 2f (per meal)

Scale to: , 1/2 slice(s)

Bread

1/2 slice (16g)

Butter

4 dash (2g)

Jelly

4 dash (4g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Toast the bread to desired toastiness.

Spread the butter and jelly on the bread.

2. Boiled eggs

60 cals, 6p, 0c, 4f (per meal)

Scale to: , 4 egg(s)

Eggs

4 medium (176g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

protein prep - 6 days

1. Protein shake

110 cals, 24p, 1c, 1f (per meal)

Scale to: , 1 scoop

Water

1 cup(s) (237mL)

Protein powder

1 scoop (1/3 cup ea) (31g)

breakfast prep - 3 days

1. Eggs with tomato and avocado

255 cals, 13p, 3c, 19f (per meal)

Scale to:

Eggs

1 1/2 extra large (84g)

Avocados, sliced

3/8 avocado(s) (75g)

Salt

1 1/2 dash (1g)

Black pepper

1 1/2 dash (0g)

Tomatoes

1 1/2 slice(s), thick/large (1/2" thick) (41g)

Fresh basil, chopped

1 1/2 leaves (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)

Lay tomato slices down on a plate and top with avocado, basil, then eggs.

Serve.

dinner prep - 2 days

1. Cajun lime shrimp

285 cals, 61p, 1c, 4f (per meal)

Scale to: , 21 1/3 oz

Shrimp, raw, peeled and deveined

1 1/3 lb (605g)

Cajun seasoning

4 tsp (9g)

Limes, juiced

1 1/3 fruit (2" dia) (89g)

Olive oil

4 tsp (20mL)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

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.

Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.

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.

Serve.

2. Bread and butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice

Butter

1 tsp (5g)

Bread

1 slice (32g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

3. Green bean fries

120 cals, 8p, 6c, 6f (per meal)

Scale to:

Fresh green beans, dry and trimmed

6 oz (170g)

Eggs

1/2 extra large (28g)

Parmesan cheese

1/3 cup (33g)

Salt

2 dash (2g)

Black pepper

2 dash, ground (1g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400°F.

On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.

Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.

Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.

Bake for about 10 minutes and enjoy.

lunch prep - 3 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

Scale to: , 1 1/2 can(s)

Chunky canned soup (creamy varieties)

1 1/2 can (~19 oz) (800g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Tomato and avocado salad

235 cals, 3p, 7c, 18f (per meal)

Scale to:

Onion

3 tbsp minced (45g)

Lime juice

3 tbsp (45mL)

Avocados, cubed

1 1/2 avocado(s) (302g)

Tomatoes, diced

1 1/2 medium whole (2-3/5" dia) (185g)

Olive oil

3/4 tbsp (11mL)

Garlic powder

1/4 tbsp (2g)

Salt

1/4 tbsp (5g)

Black pepper

1/4 tbsp, ground (2g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

dinner prep - 3 days

1. Cajun cod

500 cals, 82p, 5c, 16f (per meal)

Scale to: , 48 oz

Cod, raw

48 oz (1360g)

Cajun seasoning

1/3 cup (36g)

Oil

2 2/3 tbsp (40mL)

Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.

Season the cod fillet(s) with the Cajun seasoning on all sides.

In a non-stick skillet, add the oil and heat the pan.

Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.

Let sit a couple minutes and serve.

2. Bread and butter

55 cals, 2p, 6c, 2f (per meal)

Scale to: , 1/2 slice

Butter

4 dash (2g)

Bread

1/2 slice (16g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

breakfast prep - 3 days

1. Avocado deviled eggs

255 cals, 14p, 2c, 19f (per meal)

Scale to: , 6 egg(s)

Fresh cilantro, chopped

2 tbsp, chopped (6g)

Lime juice

2 tsp (10mL)

Avocados

1 avocado(s) (201g)

Eggs

6 large (300g)

Hard boil eggs by placing eggs in a pot covered in cold water.

Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.

Remove eggs, cool in a cold-water bath, and peel.

Slice eggs in half and spoon the yolk into a small bowl.

Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.

Spoon mixture into the holes of the egg whites.

Serve.

To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.

2. Strawberries

50 cals, 1p, 8c, 0f (per meal)

Scale to: , 3 cup(s)

Strawberries

3 cup, whole (432g)

snack prep - 2 days

1. Pistachios

190 cals, 7p, 6c, 14f (per meal)

Scale to:

Pistachios, dry roasted, without shells or salt added

1/2 cup (62g)

lunch prep - 1 days

1. Avocado tuna salad stuffed pepper

455 cals, 41p, 8c, 24f (per meal)

For 1 Meal

Canned tuna, drained

1 can (~6 oz) (172g)

Avocados

1/2 avocado(s) (101g)

Lime juice

1 tsp (5mL)

Salt

1 dash (0g)

Black pepper

1 dash (0g)

Bell pepper

1 large (164g)

Onion

1/4 small (18g)

In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

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.

You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.

dinner prep - 1 days

1. Baked salmon with pecans and pesto

310 cals, 24p, 1c, 23f (per meal)

For 1 Meal

Salmon

2/3 fillet/s (6 oz each) (113g)

Pecans

2 tsp, chopped (5g)

Olive oil

1/2 tsp (3mL)

Pesto sauce

2 tsp (11g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C). Oil a baking sheet.

Spread about a tablespoon of pesto (if your diet restricts against dairy products, ensure your pesto is dairy-free) so that it covers all sides of the fillet. Then coat the fillet with about a tablespoon of the chopped pecans.

Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145 F (63 C)).

2. Tomato and avocado salad

115 cals, 2p, 3c, 9f (per meal)

For 1 Meal

Onion

1/2 tbsp minced (8g)

Lime juice

1/2 tbsp (8mL)

Avocados, cubed

1/4 avocado(s) (50g)

Tomatoes, diced

1/4 medium whole (2-3/5" dia) (31g)

Olive oil

3/8 tsp (2mL)

Garlic powder

1 dash (0g)

Salt

1 dash (1g)

Black pepper

1 dash, ground (0g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

1500 calorie low carb pescetarian meal plan

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