1700 calorie low carb pescetarian meal plan
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Day 1
1725cals, 114g protein, 48g net carbs, 111g fat 17g fiber per day
1/2 serving(s) (75cal, 0p, 9c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (393cal, 20p, 8c, 29f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
8 oz (474cal, 47p, 1c, 31f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1775cals, 133g protein, 34g net carbs, 112g fat 24g fiber per day
1/2 serving(s) (75cal, 0p, 9c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1700cals, 127g protein, 49g net carbs, 98g fat 28g fiber per day
1/2 serving(s) (75cal, 0p, 9c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (410cal, 39p, 2c, 28f)
1 serving(s) (111cal, 4p, 6c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1675cals, 125g protein, 53g net carbs, 98g fat 20g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (410cal, 39p, 2c, 28f)
1 serving(s) (111cal, 4p, 6c, 7f)
4 1/2 oz (301cal, 27p, 7c, 18f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1700cals, 116g protein, 64g net carbs, 97g fat 30g fiber per day
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 tilapia fillet(s) (465cal, 36p, 3c, 33f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1625cals, 132g protein, 48g net carbs, 95g fat 14g fiber per day
3 mini muffin(s) (183cal, 14p, 1c, 14f)
2 links (75cal, 9p, 2c, 3f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 tilapia fillet(s) (465cal, 36p, 3c, 33f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1700cals, 126g protein, 62g net carbs, 92g fat 30g fiber per day
3 mini muffin(s) (183cal, 14p, 1c, 14f)
2 links (75cal, 9p, 2c, 3f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (54 items)
Beverages
Water
1/2 gallon (1766mL)
Protein powder
8 scoop (1/3 cup ea) (248g)
Vegetables and Vegetable Products
Garlic
7 1/2 clove(s) (22g)
Fresh ginger
1 tsp (2g)
Broccoli
1/2 cup chopped (46g)
Bell pepper
1 medium (119g)
Tomatoes
3/4 medium whole (2-3/5" dia) (91g)
Frozen broccoli
3 3/4 cup (341g)
Fresh green beans
1/2 lbs (227g)
Collard greens
1 1/3 lbs (605g)
Fresh parsley
4 tbsp chopped (15g)
Zucchini
2 1/2 large (808g)
Legumes and Legume Products
Firm tofu
2/3 lbs (312g)
Soy sauce
2 tbsp (30mL)
Hummus
7 oz (194g)
Tempeh
3/4 lbs (340g)
Roasted peanuts
6 tbsp (55g)
Nut and Seed Products
Sesame seeds
1 tsp (3g)
Mixed nuts
3 tbsp (25g)
Almonds
1/3 lbs (152g)
Walnuts
1/3 cup, shelled (33g)
Sunflower kernels
1 1/2 oz (43g)
Fats and Oils
Oil
3 1/4 oz (98mL)
Olive oil
2 oz (64mL)
Other
Frozen riced cauliflower
3/4 cup, prepared (128g)
Vegan breakfast sausage links
4 links (90g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Spices and Herbs
Salt
4 1/4 g (4g)
Black pepper
1/4 g (0g)
Ground cumin
4 dash (1g)
Chili powder
1 tsp (3g)
Dijon mustard
1/2 oz (16g)
Dried dill weed
4 dash (1g)
Paprika
4 dash (1g)
Onion powder
4 dash (1g)
Garlic powder
4 dash (2g)
Dairy and Egg Products
Butter
1/4 cup (66g)
Eggs
6 large (300g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
String cheese
6 stick (168g)
Whole milk
1 cup(s) (240mL)
Goat cheese
4 oz (113g)
Fruits and Fruit Juices
Limes
1 fruit (2" dia) (67g)
Lemon juice
1 1/6 fl oz (35mL)
Fruit juice
8 fl oz (240mL)
Grapes
2 2/3 cup (245g)
Finfish and Shellfish Products
Salmon
2 lbs (950g)
Tilapia, raw
3/4 lbs (340g)
Snacks
Plantain chips
1 1/2 oz (43g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
10 tbsp (163g)
Baked Products
Bread
3 slice (96g)
Sweets
Honey
1 tsp (8g)
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
lunch prep - 1 days
1. Low carb asian tofu bowl
393cal, 20p, 8c, 29f (per meal)
1 clove (3g)
5 oz (142g)
1 tsp (3g)
1 1/2 tbsp (23mL)
1 tsp (2g)
2 tbsp (30mL)
3/4 cup, prepared (128g)
1/2 cup chopped (46g)
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
dinner prep - 1 days
1. Chili lime salmon
474cal, 47p, 1c, 31f (per meal)
4 dash (1g)
1 tsp (3g)
1 fruit (2" dia) (67g)
1/2 lbs (227g)
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) and line a baking sheet with parchment paper.
2
Arrange enough lime slices on the parchment to create a bed for the salmon. Place the salmon skin-side down on top of the limes.
3
Squeeze some lime juice over the salmon and rub with chili powder, cumin, and some salt. Place any remaining lime slices on top.
4
Bake for 12-15 minutes until the salmon flakes easily with a fork. Squeeze extra lime juice over the top and serve.
2. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
2 tbsp (23g)
1/4 cup(s) (59mL)
1 dash (1g)
1 tsp (5g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
breakfast prep - 3 days
1. Plantain chips
75cal, 0p, 9c, 4f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
3. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 1 days
1. Baked pesto salmon
606cal, 53p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
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
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
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. Salmon with herb mustard yogurt sauce
410cal, 39p, 2c, 28f (per meal)
2 tsp (10mL)
1 tsp (5g)
4 dash (1g)
1 tbsp (15mL)
4 tbsp (70g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook salmon 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
Meanwhile, make the yogurt sauce. In a small bowl, mix together the yogurt, lemon juice, dill, dijon, and some salt and pepper.
4
Serve salmon with yogurt sauce.
2. Green beans with almonds & lemon
111cal, 4p, 6c, 7f (per meal)
1/2 lbs (227g)
1 dash (1g)
2 tbsp, slivered (14g)
1 tsp (5mL)
1/2 tbsp (7g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
snack prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
breakfast prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Honey dijon salmon
301cal, 27p, 7c, 18f (per meal)
1/4 tbsp (4mL)
3/8 clove (1g)
1 tsp (8g)
3/4 tbsp (11g)
3/4 fillet/s (6 oz each) (128g)
Recipe has been scaled from original by 0.38x. 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. Buttered broccoli
234cal, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 0.88x. 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 - 1 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
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.
dinner prep - 2 days
1. Tilapia with almond gremolata
465cal, 36p, 3c, 33f (per meal)
4 tbsp chopped (15g)
4 dash (1g)
4 dash (1g)
4 dash (2g)
2 clove(s) (6g)
4 tbsp (60mL)
1 tbsp (15mL)
2 tbsp, slivered (14g)
3/4 lbs (340g)
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
lunch prep - 2 days
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
183cal, 14p, 1c, 14f (per meal)
3 slice(s), thin/small (45g)
3 tbsp (42g)
3 large (150g)
1 tbsp (15mL)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Vegan breakfast sausage links
75cal, 9p, 2c, 3f (per meal)
4 links (90g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
480cal, 26p, 26c, 25f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Garlic collard greens
106cal, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.33x. 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.