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 (1950cals, 151g protein, 59g net carbs, 113g fat 24g fiber per day) cannot be customized.
Day 1
1950cals, 167g protein, 61g net carbs, 102g fat 28g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (163cal, 5p, 8c, 10f)
6 crisps (261cal, 11p, 3c, 22f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1950cals, 169g protein, 61g net carbs, 108g fat 15g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 container (139cal, 20p, 8c, 3f)
6 crisps (261cal, 11p, 3c, 22f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1950cals, 139g protein, 53g net carbs, 126g fat 10g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 container (139cal, 20p, 8c, 3f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 serving(s) (630cal, 29p, 11c, 52f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2000cals, 147g protein, 50g net carbs, 129g fat 12g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 serving(s) (630cal, 29p, 11c, 52f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1950cals, 137g protein, 53g net carbs, 121g fat 28g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
14 lettuce cups (650cal, 25p, 12c, 54f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1950cals, 146g protein, 69g net carbs, 101g fat 46g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1950cals, 151g protein, 71g net carbs, 104g fat 34g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (47 items)
Other
Guacamole, store-bought
6 tbsp (93g)
Vegan sausage
4 sausage (400g)
Protein greek yogurt, flavored
2 container (300g)
Tzatziki
3/8 cup(s) (84g)
Coleslaw mix
2 cup (180g)
Dairy and Egg Products
Cheese
3/4 cup, shredded (84g)
Eggs
20 large (1000g)
Fresh mozzarella cheese
4 oz (113g)
Heavy cream
3/4 cup (180mL)
Butter
1 1/2 tbsp (21g)
Whole milk
2 1/2 cup(s) (614mL)
Lowfat flavored greek yogurt
1/8 cup (31g)
Soups, Sauces, and Gravies
Pesto sauce
6 tbsp (96g)
Apple cider vinegar
2 1/2 tbsp (2mL)
Frank's red hot sauce
6 tbsp (91mL)
Barbecue sauce
4 tbsp (68g)
Fats and Oils
Olive oil
1 tbsp (16mL)
Oil
4 oz (127mL)
Balsamic vinaigrette
2 tbsp (31mL)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 cup (288g)
Tomatoes
1 1/2 large whole (3" dia) (273g)
Garlic
5 1/2 clove(s) (16g)
Bell pepper
2 1/2 large (411g)
Onion
1 tbsp chopped (10g)
Romaine lettuce
22 leaf inner (132g)
Fresh ginger
1 3/4 tbsp (11g)
Potatoes
1/4 large (3" to 4-1/4" dia.) (92g)
Spices and Herbs
Salt
2 dash (1g)
Black pepper
2 dash (0g)
Fresh basil
2 tbsp, chopped (5g)
Dijon mustard
1 1/4 tbsp (19g)
Legumes and Legume Products
Tempeh
26 oz (737g)
Roasted peanuts
1 1/4 cup (183g)
Soy sauce
3 1/2 tsp (18mL)
Firm tofu
1/2 lbs (248g)
Beverages
Water
10 3/4 cup(s) (2541mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Baked Products
Pita bread
3 pita, small (4" dia) (84g)
Snacks
High-protein granola bar
2 bar (80g)
Fruits and Fruit Juices
Lemon juice
3/4 tbsp (11mL)
Avocados
1/2 avocado(s) (101g)
Blackberries
1 1/2 cup (216g)
Finfish and Shellfish Products
Scallops
15 oz (425g)
Salmon
2 3/4 fillet/s (6 oz each) (468g)
Nut and Seed Products
Almonds
1 2/3 oz (48g)
Chia seeds
3 tbsp (43g)
Sweets
Honey
2 tsp (13g)
snack prep - 2 days
1. Cheesy crisps and guac
261cal, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
breakfast prep - 3 days
1. Pesto scrambled eggs
297cal, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 1 days
1. Basic tempeh
443cal, 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. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Pita bread
78cal, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
1 tbsp, chopped (3g)
1 tbsp (15mL)
2 oz (57g)
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
dinner prep - 2 days
1. Creamy garlic scallops
630cal, 29p, 11c, 52f (per meal)
3/4 tbsp (11mL)
3/4 cup (180mL)
3 clove(s) (9g)
1 1/2 tbsp (21g)
1 1/2 tbsp (23mL)
15 oz (425g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Once hot, add scallops and fry for 2-3 minutes on each side until fully cooked (opaque throughout). Transfer scallops to a plate and set aside.
2
Add the butter to the pan and let melt. Add garlic and fry for about 1 minute until fragrant.
3
Add in heavy cream and a hefty pinch of salt/pepper and simmer for 2-5 minutes until it has thickened a little.
4
Remove from heat and add in lemon juice and scallops. Serve.
2. Pita bread
39cal, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 dash (0g)
2 large (100g)
1 dash (0g)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
lunch prep - 1 days
1. Baked pesto salmon
606cal, 53p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Taiwanese tofu lettuce cups
650cal, 25p, 12c, 54f (per meal)
1/4 cup(s) (52mL)
2 1/2 tbsp (39mL)
14 leaf inner (84g)
3 1/2 tsp (18mL)
2 1/2 tbsp (2mL)
1 3/4 tbsp, slivered (12g)
1 3/4 clove(s) (5g)
1/2 lbs (248g)
1 3/4 tbsp (11g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3 of the oil in a non-stick skillet over medium-high heat. Add the tofu, season with salt and pepper, and cook until browned in places, about 5-6 minutes. Transfer tofu to a plate and wipe the skillet clean.
2
Add the remaining oil to the same skillet over medium-high heat. Add the garlic, ginger, and almonds, and stir frequently until the garlic is fragrant and the almonds are toasted, about 1-2 minutes.
3
Stir in the apple cider vinegar, soy sauce, and water, and cook until the mixture slightly thickens, about 2-3 minutes.
4
Return the tofu to the skillet and toss to coat.
5
Spoon the tofu mixture into the lettuce cups and serve.
snack prep - 3 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
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. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 2 days
1. Chia yogurt parfait
167cal, 7p, 7c, 9f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine chia seeds, milk, and a pinch of salt in a large bowl or container with a lid. Stir, cover, and refrigerate overnight or for at least 2 hours.
2
Top chia pudding with greek yogurt. Serve.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
329cal, 26p, 26c, 9f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 1 days
1. Honey dijon salmon
502cal, 44p, 12c, 31f (per meal)
1 1/4 tsp (6mL)
5/8 clove (2g)
2 tsp (13g)
1 1/4 tbsp (19g)
1 1/4 fillet/s (6 oz each) (213g)
Recipe has been scaled from original by 0.63x. 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. Baked fries
97cal, 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.