1700 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1700 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 (1700cal, 119g protein, 59g net carbs, 99g fat, 22g fiber per day) cannot be customized.
Day 1
1675cal, 116g protein, 55g net carbs, 102g fat, 19g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 bar(s) (119cal, 3p, 15c, 5f)
8 oz (508cal, 52p, 4c, 31f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1650cal, 114g protein, 63g net carbs, 93g fat, 25g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
4 1/2 oz (318cal, 31p, 12c, 15f)
3 serving(s) (245cal, 8p, 12c, 14f)
1 bar(s) (119cal, 3p, 15c, 5f)
6 oz (372cal, 35p, 2c, 25f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1775cal, 134g protein, 52g net carbs, 103g fat, 23g fiber
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
4 1/2 oz (318cal, 31p, 12c, 15f)
3 serving(s) (245cal, 8p, 12c, 14f)
6 oz (372cal, 35p, 2c, 25f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1700cal, 129g protein, 59g net carbs, 97g fat, 20g fiber
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
6 oz (301cal, 36p, 12c, 12f)
2 cup(s) (267cal, 6p, 4c, 23f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1700cal, 115g protein, 63g net carbs, 99g fat, 23g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
6 oz (301cal, 36p, 12c, 12f)
2 cup(s) (267cal, 6p, 4c, 23f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1675cal, 112g protein, 59g net carbs, 99g fat, 24g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (335cal, 25p, 19c, 17f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1675cal, 112g protein, 59g net carbs, 99g fat, 24g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (335cal, 25p, 19c, 17f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (49 items)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
3/4 oz (21g)
Dill weed, fresh
1/2 cup sprigs (4g)
Paprika
1/4 tbsp (2g)
Ground cumin
1/4 tbsp (2g)
Lemon pepper
1/2 tbsp (3g)
Red wine vinegar
1 tsp (5mL)
Dried dill weed
1 tsp (1g)
Garlic powder
4 dash (2g)
Fresh basil
3 leaves (2g)
Dijon mustard
4 dash (3g)
Vegetables and Vegetable Products
Frozen green beans
3 2/3 cup (444g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (918g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Garlic
2 clove(s) (6g)
Frozen sugar snap peas
4 cup (576g)
Frozen broccoli
4 cup (364g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Kale leaves
2 bunch (340g)
Onion
3/8 small (26g)
Fats and Oils
Olive oil
3 1/4 oz (101mL)
Oil
2 oz (56mL)
Fruits and Fruit Juices
Lemon juice
1 1/4 tbsp (19mL)
Avocados
2 avocado(s) (402g)
Lime juice
1/2 tbsp (8mL)
Dairy and Egg Products
Nonfat greek yogurt, plain
1 container (193g)
Eggs
8 large (400g)
Butter
1 stick (128g)
Sliced cheese
1 slice (1 oz ea) (28g)
String cheese
2 stick (56g)
Finfish and Shellfish Products
Salmon
1 3/4 lbs (794g)
Tilapia, raw
1 1/3 lbs (588g)
Canned tuna
1 1/2 can (258g)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Brown sugar
3 tbsp unpacked (27g)
Snacks
Small granola bar
2 bar (50g)
Nut and Seed Products
Sunflower kernels
1 2/3 oz (47g)
Almonds
5 oz (142g)
Mixed nuts
3/4 cup (101g)
Baked Products
Bread
6 slice (192g)
Legumes and Legume Products
Soy sauce
4 tbsp (60mL)
Roasted peanuts
1/2 cup (73g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (62g)
Brown rice
4 tbsp (48g)
Other
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
1 1/2 cup (45g)
dinner prep - 1 days
1. Spiced yogurt baked salmon
510 cals, 52p, 4c, 31f (per meal)
1/2 tbsp (8mL)
1/2 cup sprigs (4g)
1/4 tbsp (2g)
1/4 tbsp (2g)
3 tbsp (53g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place salmon on a parchment lined baking sheet. Set aside.
3
In a small bowl, mix together the Greek yogurt, cumin, paprika, dill, lemon juice and a pinch of salt. Mix well.
4
Spoon mixture over the salmon and bake for 15-18 minutes, until salmon is fully cooked. Serve with extra lemon juice.
2. Olive oil drizzled green beans
110 cals, 2p, 6c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 cup (121g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
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.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
lunch prep - 1 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
dinner prep - 2 days
1. Tasty broiled salmon
370 cals, 35p, 2c, 25f (per meal)
3 tbsp (45mL)
4 tbsp (60mL)
1/2 tbsp (3g)
1 1/2 clove(s) (5g)
3 tbsp unpacked (27g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
3 dash (0g)
3 dash (1g)
4 cup (576g)
2 tbsp (30mL)
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. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Pan seared breaded tilapia
300 cals, 36p, 12c, 12f (per meal)
1 tbsp (14g)
1/4 cup(s) (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. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
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 by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. 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)
3. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Alaskan salmon bowl
335 cals, 25p, 19c, 17f (per meal)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
4 dash (3g)
1/4 cucumber (8-1/4") (75g)
1/2 lbs (227g)
4 tbsp (48g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Preheat oven to 350°F (180°C). Place salmon skin side down on a baking sheet and bake salmon for 14-16 or until salmon is fully cooked.
3
Mix the dijon, oil, garlic, lemon juice, and some salt into the rice.
4
Top the rice with salmon and cucumber and serve.
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner 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 (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.
