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 (1800cals, 146g protein, 57g net carbs, 98g fat 24g fiber per day) cannot be customized.
Day 1
1850cals, 152g protein, 66g net carbs, 90g fat 42g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
6 oz (443cal, 36p, 12c, 23f)
1 cup(s) (108cal, 4p, 4c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1850cals, 152g protein, 66g net carbs, 90g fat 42g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
6 oz (443cal, 36p, 12c, 23f)
1 cup(s) (108cal, 4p, 4c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1750cals, 161g protein, 58g net carbs, 87g fat 19g fiber per day
6 oz (424cal, 41p, 16c, 20f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
9 oz (451cal, 53p, 18c, 18f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1775cals, 143g protein, 54g net carbs, 101g fat 19g fiber per day
8 oz (342cal, 18p, 5c, 28f)
2 1/3 cup(s) (251cal, 8p, 9c, 17f)
2 stick(s) (165cal, 13p, 3c, 11f)
9 oz (451cal, 53p, 18c, 18f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1750cals, 116g protein, 57g net carbs, 109g fat 18g fiber per day
8 oz (342cal, 18p, 5c, 28f)
2 1/3 cup(s) (251cal, 8p, 9c, 17f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1775cals, 136g protein, 55g net carbs, 104g fat 15g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1825cals, 157g protein, 45g net carbs, 107g fat 14g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 egg(s) (69cal, 6p, 0c, 5f)
8 oz (536cal, 47p, 2c, 38f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (41 items)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Almonds
1/4 lbs (99g)
Dairy and Egg Products
Whole milk
2 cup(s) (480mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
5/6 stick (92g)
String cheese
6 stick (168g)
Eggs
10 large (500g)
Other
High fiber cereal
1 1/3 cup (80g)
Nutritional yeast
3 1/3 tbsp (12g)
Smoked paprika
1 1/2 tsp (3g)
Vegan sausage
2 sausage (200g)
Spices and Herbs
Black pepper
1/2 oz (12g)
Salt
1/2 oz (16g)
Ground ginger
3 dash (1g)
Garlic powder
2 tsp (6g)
Turmeric, ground
3 dash (1g)
Cinnamon
3 dash (1g)
Ground coriander
1/4 tbsp (1g)
Ground cumin
1/4 tbsp (2g)
Crushed red pepper
1/4 tbsp (1g)
Oregano, dried
1/2 tbsp, ground (3g)
Thyme, dried
1/3 tsp, leaves (0g)
Vegetables and Vegetable Products
Frozen broccoli
8 cup (728g)
Broccoli
6 2/3 cup chopped (607g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Zucchini
3 medium (588g)
Finfish and Shellfish Products
Cod, raw
1 lbs (453g)
Tilapia, raw
1 1/2 lbs (672g)
Salmon
1/2 lbs (227g)
Fats and Oils
Olive oil
1/4 lbs (114mL)
Oil
6 oz (180mL)
Beverages
Water
3/4 gallon (2995mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Firm tofu
2 1/3 lbs (1049g)
Lentils, raw
1/2 cup (88g)
Peanut butter
2 tbsp (32g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (68g)
Baked Products
Bread
3 slice (96g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
Fruits and Fruit Juices
Lemon
1/3 large (28g)
snack prep - 2 days
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttered broccoli
200cal, 4p, 3c, 17f (per meal)
3 tbsp (43g)
1 1/2 dash (0g)
3 cup (273g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.5x. 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
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. Roasted broccoli with nutritional yeast
108cal, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
lunch prep - 1 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
6 oz (168g)
4 tbsp, slivered (27g)
1/2 tbsp (8mL)
1 dash (0g)
1/6 cup(s) (21g)
Recipe has been scaled from original by 0.5x. 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. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
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.
breakfast prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
snack prep - 3 days
dinner prep - 2 days
1. Pan seared breaded tilapia
451cal, 53p, 18c, 18f (per meal)
1 1/2 tbsp (21g)
3/8 cup(s) (47g)
3/4 tbsp (11mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
18 oz (504g)
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. 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. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (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
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Roasted broccoli with nutritional yeast
251cal, 8p, 9c, 17f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
dinner prep - 2 days
1. Shawarma tofu
449cal, 24p, 8c, 35f (per meal)
3 dash (1g)
3 dash (1g)
3 dash (1g)
3 dash (1g)
1/4 tbsp (1g)
1/4 tbsp (2g)
1 1/2 tsp (3g)
1/4 tbsp (1g)
3 tbsp (45mL)
3 tbsp (45mL)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
In a bowl, whisk together the oil, water, spices, and a pinch of salt. To modulate the spice level, add as much or as little of the crushed red pepper as you like.
3
Place tofu ribbons on a parchment-lined baking sheet and brush them with the spice mixture.
4
Roast for 10-12 minutes, or until the tofu is golden and starting to crisp. Serve.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Pan roasted zucchini
250cal, 5p, 9c, 19f (per meal)
3 tbsp (45mL)
1/2 tbsp (9g)
1/2 tbsp (5g)
1/2 tbsp, ground (3g)
1 1/2 tbsp, ground (10g)
3 medium (588g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
snack prep - 2 days
1. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
536cal, 47p, 2c, 38f (per meal)
1/3 large (28g)
1/2 lbs (227g)
1/2 tbsp (7mL)
1/3 tsp, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.