1600 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1600 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 (1600cal, 120g protein, 51g net carbs, 89g fat, 25g fiber per day) cannot be customized.
Day 1
1575cal, 123g protein, 54g net carbs, 85g fat, 29g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
1 can(s) (247cal, 18p, 23c, 7f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
6 oz (301cal, 36p, 12c, 12f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1575cal, 123g protein, 54g net carbs, 85g fat, 29g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
1 can(s) (247cal, 18p, 23c, 7f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
6 oz (301cal, 36p, 12c, 12f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1625cal, 109g protein, 50g net carbs, 97g fat, 29g fiber
1 serving(s) (170cal, 7p, 10c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1625cal, 109g protein, 50g net carbs, 97g fat, 29g fiber
1 serving(s) (170cal, 7p, 10c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1550cal, 133g protein, 55g net carbs, 81g fat, 18g fiber
1 serving(s) (170cal, 7p, 10c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 2/3 oz (414cal, 39p, 2c, 28f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
6 oz (424cal, 41p, 16c, 20f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1575cal, 125g protein, 42g net carbs, 91g fat, 19g fiber
6 oz (484cal, 36p, 1c, 36f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz (424cal, 41p, 16c, 20f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1550cal, 115g protein, 51g net carbs, 90g fat, 23g fiber
6 oz (484cal, 36p, 1c, 36f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (41 items)
Vegetables and Vegetable Products
Collard greens
1 3/4 lbs (794g)
Garlic
6 clove(s) (18g)
Bell pepper
4 1/2 large (759g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (673g)
Onion
1/2 small (35g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Baby carrots
24 medium (240g)
Fats and Oils
Oil
2 3/4 oz (84mL)
Olive oil
1 1/2 tbsp (23mL)
Balsamic vinaigrette
1 1/3 oz (38mL)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1 1/2 g (1g)
Fresh basil
1/4 oz (8g)
Lemon pepper
1/4 tbsp (2g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Eggs
6 large (300g)
String cheese
2 stick (56g)
Lowfat cottage cheese
3/4 cup (170g)
Whole milk
3 1/4 cup (780mL)
Fresh mozzarella cheese
1/3 lbs (135g)
Cereal Grains and Pasta
All-purpose flour
9 1/4 tbsp (73g)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (672g)
Canned tuna
2 can (~6 oz) (344g)
Salmon
18 2/3 oz (529g)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
5 2/3 oz (23 whole kernels) (161g)
Pecans
2 tbsp, chopped (14g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Legumes and Legume Products
Roasted peanuts
1 cup (164g)
Hummus
3/4 lbs (334g)
Soy sauce
2 1/4 tbsp (34mL)
Sweets
Honey
1 tbsp (21g)
Brown sugar
5 tsp unpacked (15g)
Other
Guacamole
1/2 cup (124g)
Mixed greens
1/2 package (5.5 oz) (84g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lime juice
2 tsp (10mL)
Baked Products
Bread
2 slice (64g)
dinner prep - 2 days
1. Pan seared breaded tilapia
300 cals, 36p, 12c, 12f (per meal)
1 tbsp (14g)
4 tbsp (31g)
3/4 lbs (336g)
4 dash (3g)
4 dash, ground (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.75x. 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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 2 days
snack prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 3 days
1. Pepper strips and guacamole
100 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
dinner prep - 2 days
1. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (~6 oz) (258g)
6 tbsp, chopped (68g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Almond crusted tilapia
425 cals, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1/3 cup (42g)
2 dash (1g)
1 tbsp (15mL)
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. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 1 days
1. Tasty broiled salmon
415 cals, 39p, 2c, 28f (per meal)
5 tsp (25mL)
2 1/4 tbsp (33mL)
1 tsp (2g)
5/6 clove(s) (3g)
5 tsp unpacked (15g)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Whisk together the soy sauce, oil, brown sugar, lemon pepper, and garlic in a shallow dish; lay the salmon fillets into the mixture with the skin side facing up. Allow to marinate covered in the refrigerator 4 to 8 hours or overnight.
2
Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
3
Remove salmon from the marinade and arrange on a baking sheet. Discard the marinade.
4
Cook the salmon under the broiler until lightly browned and the flesh flakes easily with a fork, about 7 to 10 minutes. Allow the salmon to rest 5 minutes before slicing and serving.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
lunch prep - 2 days
1. Baked salmon with pecans and pesto
485 cals, 36p, 1c, 36f (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). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with 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. Roasted tomatoes
30 cals, 0p, 1c, 2f (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).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 2 days
1. Carrots and hummus
125 cals, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (~6 oz) (86g)
2 slice (64g)
1/8 small (9g)
Recipe has been scaled from original by 0.5x. 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.