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 (1475cals, 135g protein, 43g net carbs, 74g fat 24g fiber per day) cannot be customized.
Day 1
1475cals, 156g protein, 48g net carbs, 68g fat 14g fiber per day
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 serving(s) (394cal, 26p, 9c, 26f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1475cals, 171g protein, 43g net carbs, 64g fat 14g fiber per day
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1450cals, 106g protein, 34g net carbs, 88g fat 27g fiber per day
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
4 oz (295cal, 24p, 8c, 15f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1500cals, 109g protein, 46g net carbs, 84g fat 32g fiber per day
4 oz (295cal, 24p, 8c, 15f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1450cals, 122g protein, 40g net carbs, 78g fat 24g fiber per day
6 oz (187cal, 31p, 2c, 6f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
4 oz (302cal, 24p, 2c, 22f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1500cals, 146g protein, 37g net carbs, 74g fat 27g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 oz (187cal, 31p, 2c, 6f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
6 2/3 oz (179cal, 38p, 1c, 3f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1450cals, 135g protein, 55g net carbs, 65g fat 27g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 patty (254cal, 20p, 22c, 6f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
6 2/3 oz (179cal, 38p, 1c, 3f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (44 items)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Eggs
20 large (1000g)
Lowfat greek yogurt
1 cup (280g)
String cheese
2 stick (56g)
Butter
4 tsp (18g)
Whole milk
2 cup(s) (511mL)
Fats and Oils
Oil
5 oz (149mL)
Olive oil
3 oz (95mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Kale leaves
4 cup, chopped (160g)
Carrots
6 medium (369g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Frozen corn kernels
1 1/3 cup (181g)
Garlic
7 3/4 clove(s) (23g)
Collard greens
2 1/4 lbs (1021g)
Zucchini
2 1/2 medium (490g)
Frozen sugar snap peas
2/3 cup (96g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (154g)
Onion
1/3 medium (2-1/2" dia) (33g)
Fresh spinach
8 cup(s) (240g)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
8 scoop (1/3 cup ea) (248g)
Fruits and Fruit Juices
Lime juice
1 fl oz (33mL)
Avocados
1 1/4 avocado(s) (251g)
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Raspberries
3 1/2 cup (431g)
Lemon juice
1 tsp (5mL)
Limes
5/6 fruit (2" dia) (56g)
Other
Teriyaki sauce
1 tbsp (15mL)
Veggie burger patty
2 patty (142g)
Mixed greens
3 cup (90g)
Finfish and Shellfish Products
Salmon
1/2 lbs (227g)
Tilapia, raw
1 1/2 lbs (672g)
Cod, raw
1 1/4 lbs (567g)
Shrimp, raw
13 1/4 oz (378g)
Spices and Herbs
Cajun seasoning
3/4 oz (21g)
Salt
3/4 oz (18g)
Garlic powder
1 3/4 tsp (5g)
Oregano, dried
1/2 tbsp, ground (3g)
Black pepper
11 g (11g)
Thyme, dried
1 1/2 dash, ground (0g)
Legumes and Legume Products
Firm tofu
3/4 lbs (340g)
Tempeh
1/2 lbs (227g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
breakfast prep - 3 days
1. High protein scrambled eggs
198cal, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Pan fried salmon poke bowl
394cal, 26p, 9c, 26f (per meal)
1/2 medium (31g)
1/2 tsp (3mL)
1/4 cucumber (8-1/4") (75g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
4 oz (113g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat.
2
Season salmon with salt and pepper to taste.
3
Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the salmon over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more. Remove from heat and cut into bite-sized pieces. Set aside.
4
Assemble bowl by arranging avocado, cucumber, carrots, and salmon and drizzling lime juice and teriyaki sauce on top. Serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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)
lunch prep - 2 days
1. Cajun tilapia
396cal, 68p, 2c, 13f (per meal)
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Corn
92cal, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
snack prep - 3 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. Raspberries
36cal, 1p, 3c, 0f (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.
dinner prep - 1 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Pan roasted zucchini
208cal, 4p, 8c, 16f (per meal)
2 1/2 tbsp (38mL)
1 1/4 tsp (8g)
1 1/4 tsp (4g)
1 1/4 tsp, ground (2g)
1 1/4 tbsp, ground (9g)
2 1/2 medium (490g)
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.
breakfast prep - 2 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
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. Raspberries
72cal, 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.
snack prep - 2 days
1. Yogurt and cucumber
132cal, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
dinner prep - 1 days
1. Salmon with tomato and herbs
302cal, 24p, 2c, 22f (per meal)
1/2 plum tomato (31g)
1 tsp chopped (3g)
2/3 fillet/s (6 oz each) (113g)
1 1/3 dash, ground (0g)
1 1/3 dash, ground (0g)
1 tsp (5mL)
1 1/3 dash (0g)
2/3 dash (0g)
1/2 tbsp (8mL)
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. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
2/3 cup (96g)
2 tsp (9g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Cajun cod
187cal, 31p, 2c, 6f (per meal)
Recipe has been scaled from original by 2x. 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
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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.
3. Carrot sticks
27cal, 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.
dinner prep - 2 days
1. Cajun lime shrimp
179cal, 38p, 1c, 3f (per meal)
2 1/2 tsp (13mL)
5/6 fruit (2" dia) (56g)
2 1/2 tsp (6g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. 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.
3. Garlic collard greens
199cal, 9p, 6c, 11f (per meal)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
1 1/4 tbsp (19mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1 clove (3g)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
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.
lunch prep - 1 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.