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, 110g protein, 50g net carbs, 83g fat, 22g fiber per day) cannot be customized.
Day 1
1450cal, 108g protein, 49g net carbs, 85g fat, 14g fiber
3/4 serving(s) (143cal, 11p, 17c, 3f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2 taco(s) (350cal, 15p, 4c, 29f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
5 1/3 oz (227cal, 30p, 0c, 12f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1500cal, 100g protein, 56g net carbs, 91g fat, 11g fiber
3/4 serving(s) (143cal, 11p, 17c, 3f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2 taco(s) (350cal, 15p, 4c, 29f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
3 oz salmon (316cal, 21p, 5c, 23f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1500cal, 132g protein, 50g net carbs, 78g fat, 17g fiber
3/4 serving(s) (143cal, 11p, 17c, 3f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 oz salmon (316cal, 21p, 5c, 23f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1475cal, 127g protein, 45g net carbs, 74g fat, 30g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (182cal, 6p, 15c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/3 cup (137cal, 14p, 3c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1475cal, 100g protein, 54g net carbs, 84g fat, 23g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1525cal, 99g protein, 51g net carbs, 89g fat, 30g fiber
2 muffins (193cal, 14p, 2c, 14f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1450cal, 105g protein, 48g net carbs, 82g fat, 25g fiber
2 muffins (193cal, 14p, 2c, 14f)
1/2 sandwich(es) (185cal, 14p, 13c, 7f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
1/2 sandwich(es) (248cal, 19p, 12c, 13f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (49 items)
Nut and Seed Products
Mixed nuts
1/2 cup (67g)
Coconut flakes
2 1/4 tbsp (12g)
Walnuts
1/2 cup shelled (50 halves) (50g)
Coconut milk, canned
1/4 can (113mL)
Almonds
14 tbsp, whole (125g)
Sunflower kernels
1 1/2 oz (43g)
Dairy and Egg Products
Lowfat greek yogurt
1 cup (315g)
Lowfat cottage cheese
1 cup (226g)
Cheddar cheese
1 1/3 cup, shredded (151g)
Butter
4 tsp (18g)
Whole milk
1 1/2 cup (360mL)
Eggs
10 1/2 medium (459g)
Goat cheese
1 oz (28g)
String cheese
2 stick (56g)
Fruits and Fruit Juices
Canned pineapple
1/2 cup, chunks (102g)
Lemon juice
1/3 fl oz (10mL)
Avocados
3 avocado(s) (578g)
Lime juice
1 tbsp (14mL)
Clementines
3 fruit (222g)
Strawberries
1 pint (336g)
Sweets
Honey
2 oz (52g)
Other
Guacamole
1/2 cup (124g)
Mixed greens
2 1/2 cup (75g)
Edamame, dry roasted
1 cup (90g)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Finfish and Shellfish Products
Tilapia, raw
1/3 lbs (149g)
Salmon
6 oz (170g)
Canned tuna
4 1/2 can (~6 oz) (766g)
Fats and Oils
Olive oil
2/3 oz (21mL)
Oil
1 tsp (5mL)
Mayonnaise
3/4 tbsp (11mL)
Spices and Herbs
Black pepper
1 1/2 g (2g)
Salt
4 1/2 g (5g)
Garlic powder
1 tsp (3g)
Vegetables and Vegetable Products
Frozen sugar snap peas
1 cup (144g)
Fresh ginger
1/2 slices (1" dia) (1g)
Broccoli
1 stalk (151g)
Onion
2/3 small (48g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (199g)
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Fresh spinach
1/4 cup(s) (8g)
Carrots
1/2 small (5-1/2" long) (25g)
Green onions
4 tbsp, chopped (25g)
Frozen broccoli
2/3 cup (61g)
Raw celery
1/4 stalk, small (5" long) (4g)
Baked Products
Bread
7 slice (224g)
Legumes and Legume Products
Hummus
3/4 tbsp (11g)
Roasted peanuts
1/3 cup (49g)
snack prep - 2 days
breakfast prep - 3 days
1. Tropical greek yogurt parfait
145 cals, 11p, 17c, 3f (per meal)
6 tbsp (105g)
3 tbsp, chunks (34g)
3/4 tbsp (4g)
1 tsp (8g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix yogurt and honey.
2
You can layer the pineapple and coconut with the yogurt, or mix all together.
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Broiled tilapia
225 cals, 30p, 1c, 12f (per meal)
1 tsp (5mL)
1/3 lbs (149g)
2 tsp (10mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. 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. Buttered sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (14g)
1 cup (144g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Salmon & coconut ginger broccoli
315 cals, 21p, 5c, 23f (per meal)
1/2 slices (1" dia) (1g)
1/4 can (113mL)
1 stalk (151g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (~6 oz) (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
snack prep - 3 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Vegetable and hummus sandwich
180 cals, 6p, 16c, 9f (per meal)
1 slice (32g)
1/4 cup(s) (8g)
1/2 small (5-1/2" long) (25g)
1/2 tbsp (8mL)
3/4 tbsp (11g)
1/2 plum tomato (31g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
dinner prep - 2 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
3 large (150g)
2 slice (64g)
1/2 avocado(s) (101g)
1 tsp (3g)
4 tbsp, chopped (25g)
6 tbsp cherry tomatoes (56g)
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, garlic, and some salt in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions. 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)
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.
snack prep - 2 days
dinner prep - 1 days
1. Tuna salad sandwich
250 cals, 20p, 12c, 13f (per meal)
1 slice (32g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/4 stalk, small (5" long) (4g)
1/2 dash (0g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
lunch prep - 1 days
1. Avocado tuna salad sandwich
185 cals, 14p, 13c, 7f (per meal)
1/4 dash (0g)
1/4 dash (0g)
1/4 tsp (1mL)
1/8 avocado(s) (25g)
1/4 can (~6 oz) (43g)
1 slice (32g)
1/8 small (4g)
Recipe has been scaled from original by 0.25x. 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
Place mixture in between bread slices and serve.
