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 (1575cals, 123g protein, 50g net carbs, 89g fat 21g fiber per day) cannot be customized.
Day 1
1575cals, 112g protein, 56g net carbs, 93g fat 18g fiber per day
1/2 can(s) (182cal, 6p, 13c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 container (139cal, 20p, 8c, 3f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1550cals, 107g protein, 59g net carbs, 92g fat 15g fiber per day
1/2 can(s) (182cal, 6p, 13c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 container (139cal, 20p, 8c, 3f)
3 oz (192cal, 17p, 0c, 14f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
3/4 serving(s) (158cal, 2p, 18c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1625cals, 134g protein, 42g net carbs, 98g fat 12g fiber per day
6 oz (424cal, 41p, 16c, 20f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
6 oz (453cal, 35p, 3c, 33f)
1 serving(s) (82cal, 3p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1550cals, 126g protein, 51g net carbs, 84g fat 21g fiber per day
6 oz (424cal, 41p, 16c, 20f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (170cal, 7p, 10c, 8f)
6 oz (453cal, 35p, 3c, 33f)
1 serving(s) (82cal, 3p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1625cals, 127g protein, 48g net carbs, 89g fat 27g fiber per day
1 serving(s) (265cal, 24p, 4c, 17f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1575cals, 127g protein, 47g net carbs, 85g fat 29g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (268cal, 24p, 6c, 16f)
3 serving(s) (245cal, 8p, 12c, 14f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1575cals, 127g protein, 47g net carbs, 85g fat 29g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (268cal, 24p, 6c, 16f)
3 serving(s) (245cal, 8p, 12c, 14f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (44 items)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1 1/2 g (2g)
Rosemary, dried
1 g (1g)
Thyme, dried
4 dash, ground (1g)
Oregano, dried
4 dash, ground (1g)
Dijon mustard
4 tsp (20g)
Balsamic vinegar
1 tsp (5mL)
Vegetables and Vegetable Products
Kale leaves
2 1/2 cup, chopped (100g)
Onion
2/3 medium (2-1/2" dia) (71g)
Bell pepper
3 large (517g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Frozen sugar snap peas
5 1/3 cup (768g)
Tomatoes
2 medium whole (2-3/5" dia) (228g)
Garlic
2 2/3 clove (8g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Dairy and Egg Products
Eggs
12 large (600g)
String cheese
3 stick (84g)
Whole milk
3 cup(s) (720mL)
Fats and Oils
Oil
3 tbsp (48mL)
Salad dressing
9 3/4 tbsp (146mL)
Olive oil
3 oz (92mL)
Beverages
Water
1/2 gallon (1728mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Other
Mixed greens
12 1/4 cup (368g)
Protein greek yogurt, flavored
2 container (300g)
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Coleslaw mix
4 cup (360g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Avocados
3/4 avocado(s) (151g)
Lemon juice
1 tbsp (15mL)
Strawberries
2 cup, whole (288g)
Finfish and Shellfish Products
Canned tuna
2 3/4 can (480g)
Salmon
1 1/2 lbs (652g)
Tilapia, raw
3/4 lbs (336g)
Sardines, canned in oil
1 can (92g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Hot sauce
2 tsp (10mL)
Nut and Seed Products
Almonds
1/2 lbs (206g)
Sunflower kernels
2 1/3 oz (67g)
Cereal Grains and Pasta
All-purpose flour
1/3 cup(s) (42g)
Legumes and Legume Products
Hummus
2/3 cup (162g)
Roasted peanuts
1/3 cup (49g)
Tempeh
1/2 lbs (227g)
Sweets
Honey
2 tsp (14g)
breakfast prep - 3 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.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
228cal, 20p, 4c, 12f (per meal)
1/8 small (9g)
1/2 large (82g)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
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
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.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Clam chowder
182cal, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 3 days
dinner prep - 1 days
1. Simple salmon
193cal, 17p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Roasted rosemary sweet potatoes
158cal, 2p, 18c, 7f (per meal)
1/4 tbsp (1g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Cooked peppers
90cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Salmon with tomato and herbs
453cal, 35p, 3c, 33f (per meal)
1 1/2 plum tomato (93g)
1 tbsp chopped (10g)
2 fillet/s (6 oz each) (340g)
4 dash, ground (1g)
4 dash, ground (1g)
1 tbsp (15mL)
4 dash (0g)
2 dash (1g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1 tbsp (15mL)
2 dash (1g)
1/3 cup(s) (42g)
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. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
snack prep - 2 days
1. Bell pepper strips and hummus
170cal, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 1 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/4 small (18g)
4 tbsp, chopped (45g)
1 can (172g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
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.
lunch prep - 1 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
1 1/2 tbsp (23mL)
1 can (92g)
1 1/2 cup (45g)
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 2 days
1. Tuna cucumber bites
173cal, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 2 days
1. Honey dijon salmon
268cal, 24p, 6c, 16f (per meal)
1/2 tbsp (7mL)
2/3 clove (2g)
2 tsp (14g)
4 tsp (20g)
1 1/3 fillet/s (6 oz each) (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Olive oil drizzled sugar snap peas
245cal, 8p, 12c, 14f (per meal)
2 tbsp (30mL)
4 cup (576g)
3 dash (1g)
3 dash (0g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
101cal, 7p, 3c, 6f (per meal)
1/2 cup, chopped (20g)
1 large (50g)
4 tbsp, chopped (45g)
1 dash (0g)
1/2 tsp (3mL)
1 1/2 tbsp (23mL)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.