1900 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1900 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (1850cal, 127g protein, 64g net carbs, 109g fat, 27g fiber per day) cannot be customized.
Day 1
1750cal, 125g protein, 66g net carbs, 98g fat, 24g fiber
6 oz (479cal, 36p, 2c, 36f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1750cal, 125g protein, 66g net carbs, 98g fat, 24g fiber
6 oz (479cal, 36p, 2c, 36f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1900cal, 124g protein, 61g net carbs, 116g fat, 29g fiber
1/2 serving(s) (96cal, 7p, 11c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 1/2 oz (318cal, 31p, 12c, 15f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1875cal, 124g protein, 71g net carbs, 106g fat, 35g fiber
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1/2 serving(s) (96cal, 7p, 11c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 1/2 oz (318cal, 31p, 12c, 15f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1900cal, 129g protein, 63g net carbs, 111g fat, 34g fiber
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 avocado(s) (271cal, 10p, 2c, 22f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2/3 serving(s) (447cal, 34p, 25c, 23f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1950cal, 136g protein, 58g net carbs, 122g fat, 22g fiber
1 serving(s) (321cal, 18p, 8c, 23f)
1/2 avocado(s) (271cal, 10p, 2c, 22f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2/3 serving(s) (447cal, 34p, 25c, 23f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1850cal, 129g protein, 62g net carbs, 112g fat, 21g fiber
1 serving(s) (321cal, 18p, 8c, 23f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 serving(s) (427cal, 5p, 14c, 35f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (59 items)
Spices and Herbs
Salt
1/4 oz (8g)
Fresh basil
1/6 oz (6g)
Black pepper
3 g (3g)
Dijon mustard
1/4 tbsp (3g)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Legumes and Legume Products
Lentils, raw
4 tbsp (48g)
Soy sauce
1 1/2 oz (35mL)
Peanut butter
3 oz (80g)
Tempeh
4 oz (113g)
Firm tofu
19 oz (539g)
Roasted peanuts
1 cup (134g)
Other
Nutritional yeast
1/2 tbsp (2g)
Frozen riced cauliflower
3/4 cup, prepared (128g)
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
1 cup (128g)
Italian seasoning
4 dash (2g)
Fruits and Fruit Juices
Lemon juice
1 fl oz (33mL)
Avocados
2 avocado(s) (402g)
Canned pineapple
4 tbsp, chunks (45g)
Blackberries
3 cup (432g)
Nut and Seed Products
Almonds
6 1/4 oz (178g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Coconut milk, canned
1/8 can (59mL)
Coconut flakes
1 tbsp (5g)
Pecans
4 tbsp, halves (25g)
Sesame seeds
1 tsp (3g)
Walnuts
2 3/4 tbsp, shelled (17g)
Sunflower kernels
1 1/2 oz (43g)
Fats and Oils
Oil
1/4 lbs (104mL)
Olive oil
3/4 tbsp (11mL)
Balsamic vinaigrette
1 tbsp (14mL)
Ranch dressing
2 tbsp (30mL)
Dairy and Egg Products
Eggs
6 medium (264g)
Butter
5/8 stick (72g)
Lowfat greek yogurt
1/2 cup (140g)
Fresh mozzarella cheese
2 oz (57g)
Sliced cheese
1 slice (1 oz ea) (28g)
Goat cheese
1 oz (28g)
Whole milk
1 1/2 cup (360mL)
Baked Products
Bread
4 slice (128g)
Vegetables and Vegetable Products
Tomatoes
5 medium whole (2-3/5" dia) (592g)
Garlic
2 clove(s) (7g)
Frozen sugar snap peas
4 cup (576g)
Fresh ginger
1 tsp (2g)
Broccoli
1/2 cup chopped (46g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Cucumber
1/3 cucumber (8-1/4") (100g)
Fresh spinach
4 cup(s) (120g)
Onion
3/4 small (53g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Finfish and Shellfish Products
Salmon
1 1/2 lbs (643g)
Tilapia, raw
1/2 lbs (252g)
Smoked salmon
1 1/2 oz (42g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
All-purpose flour
1/4 cup(s) (31g)
Brown rice
1/3 cup (63g)
Sweets
Honey
1/2 tbsp (11g)
Snacks
Rice cakes, any flavor
1 1/2 cakes (14g)
dinner prep - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
3. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
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.
lunch prep - 2 days
1. Salmon with avocado sauce
480 cals, 36p, 2c, 36f (per meal)
2 tbsp leaves, whole (3g)
1/2 tbsp (8mL)
3/4 lbs (340g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/8 can (56mL)
1/2 clove(s) (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
2. Buttery white rice
120 cals, 2p, 18c, 5f (per meal)
1 dash, ground (0g)
3/4 tbsp (11g)
2 dash (2g)
1/2 cup(s) (119mL)
4 tbsp (46g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
1. Tropical greek yogurt parfait
95 cals, 7p, 12c, 2f (per meal)
4 tbsp (70g)
2 tbsp, chunks (23g)
1/2 tbsp (3g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix yogurt and honey.
2
You can layer the pineapple and coconut with the yogurt, or mix all together.
dinner 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. Buttered sugar snap peas
320 cals, 8p, 12c, 23f (per meal)
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
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Low carb asian tofu bowl
395 cals, 20p, 8c, 29f (per meal)
1 clove (3g)
1 tsp (3g)
1 1/2 tbsp (23mL)
1 tsp (2g)
2 tbsp (30mL)
3/4 cup, prepared (128g)
1/2 cup chopped (46g)
5 oz (142g)
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. 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.
3. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
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.
breakfast prep - 2 days
1. Blackberries
105 cals, 3p, 9c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
2. Celery sticks
15 cals, 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.
dinner prep - 2 days
1. Alaskan salmon bowl
445 cals, 34p, 25c, 23f (per meal)
1/4 tbsp (3mL)
1 tsp (5mL)
2/3 clove(s) (2g)
1/4 tbsp (3g)
1/3 cucumber (8-1/4") (100g)
2/3 lbs (303g)
1/3 cup (63g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Smoked salmon stuffed avocado
270 cals, 10p, 2c, 22f (per meal)
1/4 tsp (1mL)
1/2 oz (14g)
3/4 oz (21g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
snack prep - 3 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. Rice cakes with peanut butter
120 cals, 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.
breakfast prep - 2 days
1. Tofu spinach scramble
320 cals, 18p, 8c, 23f (per meal)
14 oz (397g)
4 cup(s) (120g)
1 cup cherry tomatoes (149g)
2 tbsp (30mL)
4 dash, ground (1g)
2 dash (2g)
2 tsp (10mL)
1
In a medium bowl, mix together the tofu, salt, and pepper (feel free to season as you like). Set aside.
2
Heat the oil in a skillet over medium-high heat. Add the tofu and cook, stirring occasionally, for about 5 minutes until it is lightly browned.
3
Add the spinach, tomatoes, and lemon juice and stir until the spinach has wilted and the tomatoes are warmed through, about a minute or two.
4
Serve.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
3/4 small (53g)
1 1/2 sausage (150g)
3/4 tbsp (11mL)
1 cup (128g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner 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.