1800 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1800 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 (1775cal, 132g protein, 55g net carbs, 102g fat, 29g fiber per day) cannot be customized.
Day 1
1775cal, 116g protein, 48g net carbs, 106g fat, 43g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (427cal, 5p, 14c, 35f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 serving(s) (628cal, 52p, 23c, 29f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1850cal, 120g protein, 44g net carbs, 115g fat, 38g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (393cal, 20p, 8c, 29f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1775cal, 135g protein, 57g net carbs, 103g fat, 17g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
4 oz (268cal, 24p, 6c, 16f)
1 1/2 serving(s) (238cal, 4p, 25c, 12f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (393cal, 20p, 8c, 29f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1725cal, 133g protein, 68g net carbs, 93g fat, 21g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
4 oz (268cal, 24p, 6c, 16f)
1 1/2 serving(s) (238cal, 4p, 25c, 12f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1800cal, 176g protein, 52g net carbs, 87g fat, 28g fiber
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
13 1/2 oz (421cal, 69p, 5c, 14f)
2 cup(s) (140cal, 5p, 4c, 9f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1775cal, 124g protein, 59g net carbs, 103g fat, 29g fiber
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 serving(s) (588cal, 25p, 26c, 37f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1775cal, 124g protein, 59g net carbs, 103g fat, 29g fiber
1 container (139cal, 20p, 8c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 serving(s) (588cal, 25p, 26c, 37f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Frozen broccoli
3 1/2 cup (319g)
Tomatoes
3 medium whole (2-3/5" dia) (360g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Garlic
7 clove(s) (21g)
Fresh ginger
2 tsp (4g)
Broccoli
1 cup chopped (91g)
Potatoes
1/4 large (3" to 4-1/4" dia.) (92g)
Frozen corn kernels
2 cup (272g)
Onion
2 tbsp, chopped (20g)
Green pepper
1 tbsp, chopped (9g)
Kale leaves
1 1/4 bunch (213g)
Collard greens
1 lbs (454g)
Green onions
4 tbsp, sliced (32g)
Zucchini
4 medium (784g)
Fats and Oils
Oil
1/4 lbs (142mL)
Ranch dressing
6 tbsp (90mL)
Olive oil
1 oz (32mL)
Other
Tzatziki
1/4 cup(s) (56g)
Italian seasoning
4 dash (2g)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Protein greek yogurt, flavored
3 container (450g)
Coleslaw mix
2 cup (180g)
Soups, Sauces, and Gravies
Frank's red hot sauce
9 1/4 tbsp (139mL)
Legumes and Legume Products
Tempeh
14 oz (397g)
Soy sauce
1/2 cup (120mL)
Firm tofu
1 1/2 lbs (680g)
Roasted peanuts
4 tbsp (37g)
Peanut butter
1/2 cup (128g)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Dairy and Egg Products
Eggs
10 large (500g)
Butter
2 2/3 tbsp (36g)
Whole milk
1 cup (271mL)
String cheese
6 stick (168g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lemon juice
1 tsp (5mL)
Lemon
1 1/4 small (73g)
Grapes
2 1/4 cup (207g)
Lime juice
2 tbsp (30mL)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
2 1/2 g (2g)
Fresh basil
2 leaves (1g)
Dijon mustard
4 tsp (20g)
Cajun seasoning
1 1/2 tbsp (10g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
1 cup, whole (152g)
Sesame seeds
4 tsp (12g)
Chia seeds
2 tsp (9g)
Finfish and Shellfish Products
Salmon
1 1/3 fillet/s (6 oz each) (227g)
Cod, raw
13 1/2 oz (383g)
Sweets
Honey
2 tsp (14g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
630 cals, 52p, 23c, 29f (per meal)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 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. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.
snack prep - 2 days
lunch prep - 1 days
1. Roasted cabbage steaks with dressing
425 cals, 5p, 14c, 35f (per meal)
2 tbsp (30mL)
4 dash (2g)
4 dash, ground (1g)
4 dash (3g)
1 1/2 tbsp (23mL)
1/2 head, small (about 4-1/2" dia) (357g)
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
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
dinner prep - 2 days
1. Low carb asian tofu bowl
395 cals, 20p, 8c, 29f (per meal)
2 clove (6g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Baked fries
95 cals, 2p, 12c, 4f (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) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Cherry tomatoes
30 cals, 1p, 4c, 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.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 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.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
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.
lunch prep - 2 days
1. Honey dijon salmon
270 cals, 24p, 6c, 16f (per meal)
1 1/3 fillet/s (6 oz each) (227g)
4 tsp (20g)
2 tsp (14g)
2/3 clove (2g)
1/2 tbsp (7mL)
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. Buttered corn
240 cals, 4p, 25c, 12f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
dinner prep - 2 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
3. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 3 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Cajun cod
420 cals, 69p, 5c, 14f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 3 days
lunch prep - 2 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (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. Sesame peanut zoodles
590 cals, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.