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

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 (1500cal, 136g protein, 46g net carbs, 76g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Eggs with tomato and avocado
Avocado egg salad sandwich, string cheese, sunflower seeds
Cajun lime shrimp, bread and butter, green bean fries
Toast with butter and jelly, boiled eggs
Tue
Wed
Chunky canned soup (creamy), tomato and avocado salad
Cajun cod, bread and butter
Thu
Avocado deviled eggs, strawberries
Fri
Pistachios
Sat
Avocado tuna salad stuffed pepper
Baked salmon with pecans and pesto, tomato and avocado salad
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Baked Products
Bread
7 1/2 slice (240g)
Fruits and Fruit Juices
Avocados
5 avocado(s) (980g)
Limes
1 1/3 fruit (2" dia) (89g)
Lime juice
2 1/4 fl oz (67mL)
Strawberries
3 cup, whole (432g)
Spices and Herbs
Garlic powder
2 tsp (6g)
Salt
3/8 oz (10g)
Black pepper
1/10 oz (3g)
Fresh basil
4 1/2 leaves (2g)
Cajun seasoning
1 1/2 oz (45g)
Vegetables and Vegetable Products
Green onions
4 tbsp, chopped (25g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (393g)
Fresh green beans
6 oz (170g)
Onion
5/8 medium (2-1/2" dia) (70g)
Fresh cilantro
2 tbsp, chopped (6g)
Bell pepper
1 large (164g)
Dairy and Egg Products
Eggs
21 medium (924g)
String cheese
2 stick (56g)
Butter
2 tbsp (25g)
Parmesan cheese
1/3 cup (33g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Pecans
2 tsp, chopped (5g)
Sweets
Jelly
2 tsp (14g)
Beverages
Water
6 cup(s) (1422mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Finfish and Shellfish Products
Shrimp, raw
1 1/3 lb (605g)
Cod, raw
48 oz (1360g)
Canned tuna
1 can (~6 oz) (172g)
Salmon
2/3 fillet/s (6 oz each) (113g)
Fats and Oils
Olive oil
2 1/2 tbsp (36mL)
Oil
2 2/3 tbsp (40mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Pesto sauce
2 tsp (11g)
lunch prep - 2 days
1. Avocado egg salad sandwich
300 cals, 16p, 16c, 17f (per meal)
  • ,
  • 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.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (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)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 oz (28g)
  • snack prep - 4 days
    1. Toast with butter and jelly
    65 cals, 2p, 8c, 2f (per meal)
  • ,
  • 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.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter and jelly 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.
    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 - 3 days
    1. Eggs with tomato and avocado
    255 cals, 13p, 3c, 19f (per meal)
  • 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.
    1
    Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    dinner prep - 2 days
    1. Cajun lime shrimp
    285 cals, 61p, 1c, 4f (per meal)
  • ,
  • 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.
    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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Green bean fries
    120 cals, 8p, 6c, 6f (per meal)
  • 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.
    1
    Preheat oven to 400°F.
    2
    On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.
    3
    Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.
    4
    Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.
    5
    Bake for about 10 minutes and enjoy.
    lunch prep - 3 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • 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.
    1
    Prepare according to instructions on package.
    2. Tomato and avocado salad
    235 cals, 3p, 7c, 18f (per meal)
  • 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.
    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.
    dinner prep - 3 days
    1. Cajun cod
    500 cals, 82p, 5c, 16f (per meal)
  • ,
  • 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.
    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. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • 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.
    1
    Spread the butter on the bread and serve.
    breakfast prep - 3 days
    1. Avocado deviled eggs
    255 cals, 14p, 2c, 19f (per meal)
  • ,
  • Fresh cilantro, chopped
    2 tbsp, chopped (6g)
  • Lime juice
    2 tsp (10mL)
  • Avocados
    1 avocado(s) (201g)
  • Eggs
    6 large (300g)
  • 1
    Hard boil eggs by placing eggs in a pot covered in cold water.
    2
    Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
    3
    Remove eggs, cool in a cold-water bath, and peel.
    4
    Slice eggs in half and spoon the yolk into a small bowl.
    5
    Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
    6
    Spoon mixture into the holes of the egg whites.
    7
    Serve.
    8
    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)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • snack prep - 2 days
    1. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • 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)
  • 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)
  • 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.
    dinner prep - 1 days
    1. Baked salmon with pecans and pesto
    310 cals, 24p, 1c, 23f (per 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.
    1
    Preheat oven to 400 F (200 C). Oil a baking sheet.
    2
    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.
    3
    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)
  • 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.
    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.
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