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: Sample plan
This sample plan (1625cal, 121g protein, 46g net carbs, 98g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
Mon |
Egg in an eggplant, strawberries and cream
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Simple mozzarella and tomato salad, milk, roasted peanuts
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Edamame
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Tue |
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Wed |
Broiled tilapia, caprese salad, olive oil drizzled broccoli
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Thu |
Protein shake (milk), roasted peanuts
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Fri |
Boiled eggs, milk, strawberries
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Sat |
Egg salad sandwich, avocado
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Pan-fried salmon, buttered broccoli
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Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Dairy and Egg Products
Heavy cream
56 tsp (281mL)
Fresh mozzarella cheese
3/4 lbs (326g)
Eggs
9 1/2 medium (418g)
Whole milk
6 cup (1440mL)
Butter
1 tbsp (14g)
Fruits and Fruit Juices
Blueberries
3/4 cup (111g)
Strawberries
1 1/4 pint (454g)
Lemon juice
1/2 fl oz (14mL)
Avocados
1/2 avocado(s) (101g)
Fats and Oils
Balsamic vinaigrette
1/4 lbs (100mL)
Oil
2/3 oz (25mL)
Olive oil
3 1/4 oz (102mL)
Mayonnaise
1 tbsp (15mL)
Spices and Herbs
Fresh basil
1 oz (30g)
Black pepper
1/8 oz (4g)
Salt
10 1/2 g (10g)
Paprika
1/2 dash (0g)
Yellow mustard
1 dash or 1 packet (1g)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (683g)
Edamame, frozen, shelled
4 1/2 cup (531g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Frozen broccoli
12 1/2 cup (1138g)
Onion
1/8 small (9g)
Other
Mixed greens
2 package (5.5 oz) (284g)
Beverages
Water
6 cup(s) (1422mL)
Protein powder
7 1/2 scoop (1/3 cup ea) (233g)
Legumes and Legume Products
Roasted peanuts
1 cup (155g)
Finfish and Shellfish Products
Tilapia, raw
2 lbs (840g)
Salmon
4 oz (113g)
Baked Products
Bread
1 slice (32g)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
Balsamic vinaigrette
1 tbsp (15mL)
Fresh basil
4 tbsp leaves, whole (6g)
Tomatoes, halved
1/2 cup cherry tomatoes (75g)
Mixed greens
1/2 package (5.5 oz) (78g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. 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.
3. Blueberries and cream
240 cals, 2p, 8c, 22f (per meal)
Heavy cream
4 tbsp (60mL)
Blueberries
6 tbsp (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the blueberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
snack prep - 3 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
Edamame, frozen, shelled
4 1/2 cup (531g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
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 - 4 days
1. Egg in an eggplant
110 cals, 6p, 1c, 9f (per meal)
Eggplant
1 1 inch (2.5 cm) slice(s) (60g)
Oil
1 tsp (5mL)
Eggs
1 medium (44g)
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.
2. Strawberries and cream
155 cals, 1p, 3c, 14f (per meal)
Strawberries
4 tbsp, sliced (42g)
Heavy cream
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
dinner prep - 3 days
1. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
Tomatoes, sliced
3/4 large whole (3" dia) (137g)
Fresh mozzarella cheese, sliced
2 oz (57g)
Balsamic vinaigrette
1 tbsp (15mL)
Fresh basil
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.
2. Milk
150 cals, 8p, 12c, 8f (per meal)
Whole milk
1 cup (240mL)
3. Roasted peanuts
175 cals, 7p, 4c, 14f (per meal)
Roasted peanuts
3 tbsp (27g)
lunch prep - 3 days
1. Broiled tilapia
170 cals, 23p, 0c, 9f (per meal)
Lemon juice
3/4 tbsp (11mL)
Tilapia, raw
3/4 lbs (336g)
Olive oil
1 1/2 tbsp (23mL)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Recipe has been scaled from original by 0.38x. 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. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
Balsamic vinaigrette
2 tbsp (30mL)
Fresh basil
1/2 cup leaves, whole (12g)
Tomatoes, halved
1 cup cherry tomatoes (149g)
Mixed greens
1 package (5.5 oz) (155g)
Fresh mozzarella cheese
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
Black pepper
1/2 tsp (0g)
Salt
1/2 tsp (2g)
Frozen broccoli
7 1/2 cup (683g)
Olive oil
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Pan fried tilapia
335 cals, 51p, 1c, 14f (per meal)
Tilapia, raw
1 lbs (504g)
Olive oil
1 1/2 tbsp (23mL)
Black pepper
1/4 tbsp, ground (2g)
Salt
1/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. 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.
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. Serve immediately.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Black pepper
2 dash (0g)
Salt
2 dash (1g)
Frozen broccoli
4 cup (364g)
Olive oil
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
Balsamic vinaigrette
2 tsp (10mL)
Fresh basil
2 2/3 tbsp leaves, whole (4g)
Tomatoes, halved
1/3 cup cherry tomatoes (50g)
Mixed greens
1/3 package (5.5 oz) (52g)
Fresh mozzarella cheese
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Whole milk
1/2 cup (120mL)
Protein powder
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Roasted peanuts
155 cals, 6p, 3c, 12f (per meal)
Roasted peanuts
2 2/3 tbsp (24g)
breakfast prep - 2 days
1. Boiled eggs
120 cals, 11p, 1c, 8f (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.
2. Milk
110 cals, 6p, 9c, 6f (per meal)
Whole milk
3/4 cup (180mL)
3. Strawberries
50 cals, 1p, 8c, 0f (per meal)
Strawberries
2 cup, whole (288g)
lunch prep - 1 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
Eggs
1 1/2 medium (66g)
Mayonnaise
1 tbsp (15mL)
Onion, chopped
1/8 small (9g)
Salt
1/2 dash (0g)
Black pepper
1/2 dash (0g)
Bread
1 slice (32g)
Paprika
1/2 dash (0g)
Yellow mustard
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/2 tsp (3mL)
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.
dinner prep - 1 days
1. Pan-fried salmon
275 cals, 23p, 0c, 20f (per meal)
Oil
1 tsp (5mL)
Salmon
4 oz (113g)
Salt
1 1/3 dash (1g)
Black pepper
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Black pepper
1/2 dash (0g)
Salt
1/2 dash (0g)
Frozen broccoli
1 cup (91g)
Butter
1 tbsp (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.