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
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 (1900cals, 140g protein, 60g net carbs, 112g fat 24g fiber per day) cannot be customized.
Day 1
1950cals, 140g protein, 68g net carbs, 117g fat 14g fiber per day
3/4 serving(s) (523cal, 25p, 34c, 31f)
1 serving(s) (68cal, 1p, 4c, 5f)
6 oz salmon (632cal, 41p, 9c, 46f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1950cals, 140g protein, 68g net carbs, 117g fat 14g fiber per day
3/4 serving(s) (523cal, 25p, 34c, 31f)
1 serving(s) (68cal, 1p, 4c, 5f)
6 oz salmon (632cal, 41p, 9c, 46f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1875cals, 153g protein, 52g net carbs, 100g fat 38g fiber per day
4 mini muffin(s) (244cal, 19p, 2c, 18f)
8 oz (590cal, 48p, 16c, 30f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1875cals, 153g protein, 52g net carbs, 100g fat 38g fiber per day
4 mini muffin(s) (244cal, 19p, 2c, 18f)
8 oz (590cal, 48p, 16c, 30f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1825cals, 131g protein, 53g net carbs, 113g fat 21g fiber per day
4 mini muffin(s) (244cal, 19p, 2c, 18f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (163cal, 5p, 8c, 10f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1925cals, 133g protein, 58g net carbs, 121g fat 21g fiber per day
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (163cal, 5p, 8c, 10f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1925cals, 130g protein, 71g net carbs, 117g fat 20g fiber per day
2 1/2 serving(s) (600cal, 19p, 33c, 39f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (48 items)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
18 large (900g)
Parmesan cheese
3/4 tbsp (4g)
Heavy cream
1/4 cup (68mL)
Butter
5/6 stick (94g)
Goat cheese
6 oz (169g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Coconut milk, canned
1/2 can (226mL)
Mixed nuts
1/3 cup (45g)
Roasted cashews
6 tbsp (51g)
Sesame seeds
5 tsp (15g)
Roasted pumpkin seeds, unsalted
2 1/3 oz (66g)
Fruits and Fruit Juices
Strawberries
3 1/2 cup, whole (504g)
Vegetables and Vegetable Products
Shallots
1 1/2 tbsp chopped (15g)
Garlic
3 clove (9g)
Fresh ginger
2 2/3 slices (1" dia) (6g)
Broccoli
2 stalk (302g)
Tomatoes
1 medium whole (2-3/5" dia) (127g)
Frozen broccoli
6 cup (546g)
Frozen sugar snap peas
2 2/3 cup (384g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Kale leaves
3 1/2 cup, chopped (140g)
Fresh green beans
2 cup 1/2" pieces (188g)
Beets, precooked (canned or refrigerated)
2 1/2 beet(s) (125g)
Beverages
Water
2/3 gallon (2650mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (86g)
Finfish and Shellfish Products
Shrimp, raw
6 oz (170g)
Salmon
3/4 lbs (340g)
Sardines, canned in oil
1 can (92g)
Fats and Oils
Salad dressing
1/4 cup (68mL)
Oil
4 oz (124mL)
Olive oil
2 1/3 tbsp (35mL)
Balsamic vinaigrette
5 tbsp (75mL)
Other
Mixed greens
8 1/2 cup (255g)
Tzatziki
3/8 cup(s) (84g)
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Legumes and Legume Products
Tempeh
1 3/4 lbs (794g)
Firm tofu
1 lbs (454g)
Extra firm tofu
1 2/3 lbs (756g)
Soy sauce
13 1/4 tbsp (199mL)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Spices and Herbs
Salt
1 tsp (3g)
Black pepper
5 dash (1g)
Dried dill weed
1/2 tbsp (2g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 tbsp (91mL)
snack prep - 2 days
breakfast prep - 2 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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. Shrimp scampi
523cal, 25p, 34c, 31f (per meal)
1 1/2 tbsp chopped (15g)
3/4 tbsp (4g)
3/8 cup(s) (89mL)
3 oz (86g)
1/4 cup (68mL)
3 tbsp (43g)
3 clove (9g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Salmon & coconut ginger broccoli
632cal, 41p, 9c, 46f (per meal)
1 slices (1" dia) (2g)
2 stalk (302g)
1/2 can (226mL)
3/4 lbs (340g)
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
lunch prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Simple mixed greens and tomato salad
38cal, 1p, 3c, 2f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Goat cheese & tomato mini egg muffin
244cal, 19p, 2c, 18f (per meal)
6 slice(s), thin/small (90g)
6 tbsp (84g)
6 large (300g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
471cal, 39p, 17c, 22f (per meal)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
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
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. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
3. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
4 tsp (20mL)
2 2/3 cup (384g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 2 days
1. Baked tofu
377cal, 37p, 9c, 20f (per meal)
1 2/3 lbs (756g)
1 2/3 slices (1" dia) (4g)
5 tsp (15g)
13 1/3 tbsp (200mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. 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.
breakfast prep - 2 days
1. Kale & eggs
284cal, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
1 1/2 tbsp (23mL)
1 can (92g)
1 1/2 cup (45g)
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Green bean, beet, & pepita salad
600cal, 19p, 33c, 39f (per meal)
2 cup 1/2" pieces (188g)
5 tbsp (75mL)
5 tbsp (37g)
2 1/2 beet(s) (125g)
2 1/2 cup (75g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.