2000 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2000 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 (1975cal, 148g protein, 64g net carbs, 114g fat, 23g fiber per day) cannot be customized.
Day 1
1975cal, 140g protein, 70g net carbs, 110g fat, 36g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1/2 serving(s) (181cal, 5p, 26c, 5f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
4 oz (41cal, 1p, 9c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 cup(s) (292cal, 37p, 6c, 9f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1975cal, 140g protein, 70g net carbs, 110g fat, 36g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1/2 serving(s) (181cal, 5p, 26c, 5f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
4 oz (41cal, 1p, 9c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 cup(s) (292cal, 37p, 6c, 9f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1975cal, 151g protein, 52g net carbs, 124g fat, 14g fiber
1/2 quesadilla(s) (221cal, 12p, 12c, 14f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
4 oz (41cal, 1p, 9c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1975cal, 146g protein, 60g net carbs, 121g fat, 18g fiber
1/2 quesadilla(s) (221cal, 12p, 12c, 14f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1975cal, 164g protein, 69g net carbs, 105g fat, 24g fiber
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1950cal, 168g protein, 57g net carbs, 108g fat, 19g fiber
2 serving(s) (235cal, 14p, 6c, 17f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1950cal, 130g protein, 69g net carbs, 122g fat, 14g fiber
8 oz (342cal, 18p, 5c, 28f)
1 cup(s) (108cal, 4p, 4c, 7f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
2 serving(s) (235cal, 14p, 6c, 17f)
2/3 serving(s) (447cal, 34p, 25c, 23f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (51 items)
Spices and Herbs
Black pepper
1/8 oz (1g)
Salt
4 g (4g)
Fresh basil
4 tsp, chopped (4g)
Dried dill weed
2 tsp (2g)
Dijon mustard
1/3 tsp (2g)
Dairy and Egg Products
Butter
1/2 stick (59g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Eggs
20 large (1000g)
Cheddar cheese
4 tbsp, shredded (28g)
Whole milk
3 cup (720mL)
Fresh mozzarella cheese
2 2/3 oz (76g)
String cheese
4 stick (112g)
Goat cheese
4 oz (113g)
Vegetables and Vegetable Products
Frozen sugar snap peas
4 cup (576g)
Kale leaves
19 1/3 oz (548g)
Garlic
1 clove(s) (3g)
Onion
1 1/2 medium (2-1/2" dia) (163g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (295g)
Cucumber
1 1/6 cucumber (8-1/4") (351g)
Broccoli
1 cup chopped (91g)
Legumes and Legume Products
Vegetarian burger crumbles
4 cup (400g)
Kidney beans
1/4 can (112g)
Firm tofu
1/2 lbs (227g)
Beverages
Water
11 cup(s) (2620mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Oil
4 oz (121mL)
Balsamic vinaigrette
4 tsp (19mL)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Pecans
1/2 cup, halves (50g)
Coconut milk, canned
3 tbsp (46mL)
Mixed nuts
4 tbsp (34g)
Almonds
1 cup, whole (131g)
Sunflower kernels
2 oz (57g)
Fruits and Fruit Juices
Watermelon
12 oz (340g)
Lemon
3/4 small (44g)
Avocados
2 avocado(s) (402g)
Orange
2 orange (308g)
Lime juice
2 1/2 tsp (13mL)
Lemon juice
1/2 tsp (3mL)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Brown rice
1/4 cup (55g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Other
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Mixed greens
8 1/2 cup (255g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Nutritional yeast
1/2 tbsp (2g)
Finfish and Shellfish Products
Sardines, canned in oil
4 can (368g)
Canned tuna
2 1/2 can (430g)
Salmon
1/3 lbs (151g)
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. High protein scrambled eggs
295 cals, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 3 days
2. Boiled eggs
140 cals, 13p, 1c, 10f (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.
3. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Belizean rice & beans
180 cals, 5p, 26c, 5f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (45mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
3. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Freezer-friendly egg & cheese quesadilla
220 cals, 12p, 12c, 14f (per meal)
1 tsp (5mL)
4 tbsp, shredded (28g)
2 large (100g)
1 tortilla (approx 7-8" dia) (49g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-low heat.
2
Beat eggs bowl with a dash of salt/pepper until blended.
3
Pour eggs into pan. As eggs begin to set, scramble them. Remove eggs from skillet and set aside. Wipe the skillet clean.
4
Add remaining oil to skillet and place a tortilla at the bottom of the skillet. Working quickly, add the eggs and cheese to one side of the tortilla and fold the other half of the tortilla over top. Fry for a couple minutes on either side until tortilla is toasted and cheese is melty. Serve.
5
Meal Prep Tip: If making in bulk, once all tortillas are cooked, place them on a dish or plate lined with parchment paper. Flash freeze them in the freezer for 1-2 hours, and once frozen, transfer them to a freezer safe bag and store in the freezer. To reheat, remove from bag and microwave for 45 seconds-1 minute. Serve.
dinner prep - 2 days
1. Simple sardine salad
530 cals, 48p, 8c, 33f (per meal)
6 tbsp (90mL)
4 can (368g)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
lunch prep - 2 days
1. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. 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.
snack prep - 2 days
breakfast prep - 3 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
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
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
snack prep - 2 days
1. Cucumber goat cheese bites
235 cals, 14p, 6c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
lunch prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (60mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
3. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 1 days
1. Alaskan salmon bowl
445 cals, 34p, 25c, 23f (per meal)
1/3 tsp (2mL)
1/2 tsp (3mL)
1/3 clove(s) (1g)
1/3 tsp (2g)
1/6 cucumber (8-1/4") (50g)
1/3 lbs (151g)
2 2/3 tbsp (32g)
Recipe has been scaled from original by 0.17x. 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.