2100 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2100 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 (2100cals, 163g protein, 68g net carbs, 117g fat 28g fiber per day) cannot be customized.
Day 1
2100cals, 165g protein, 68g net carbs, 117g fat 28g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 celery stalk (13cal, 1p, 1c, 0f)
8 oz (536cal, 47p, 2c, 38f)
2 serving(s) (185cal, 5p, 34c, 1f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2050cals, 158g protein, 72g net carbs, 110g fat 37g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 celery stalk (13cal, 1p, 1c, 0f)
4 oz seitan (297cal, 32p, 19c, 10f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2125cals, 171g protein, 77g net carbs, 116g fat 19g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
6 oz (484cal, 36p, 1c, 36f)
1 serving(s) (159cal, 3p, 17c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
8 oz shrimp (409cal, 51p, 10c, 16f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2125cals, 171g protein, 77g net carbs, 116g fat 19g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
6 oz (484cal, 36p, 1c, 36f)
1 serving(s) (159cal, 3p, 17c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
8 oz shrimp (409cal, 51p, 10c, 16f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2050cals, 138g protein, 58g net carbs, 124g fat 39g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
1 tilapia fillet(s) (465cal, 36p, 3c, 33f)
4 serving(s) (164cal, 11p, 16c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2100cals, 168g protein, 64g net carbs, 118g fat 27g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
5 oz (305cal, 38p, 17c, 10f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
9 oz (451cal, 53p, 18c, 18f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2100cals, 168g protein, 64g net carbs, 118g fat 27g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
5 oz (305cal, 38p, 17c, 10f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
9 oz (451cal, 53p, 18c, 18f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (48 items)
Other
Vegan cheese, block
2 1" cube (57g)
Guacamole, store-bought
1/2 cup (124g)
Mixed greens
3 3/4 cup (113g)
Teriyaki sauce
2 tbsp (30mL)
Vegan chik'n strips
2 1/2 oz (71g)
Nut and Seed Products
Pecans
5 oz (137g)
Almonds
1/4 lbs (123g)
Sunflower kernels
2 1/4 oz (64g)
Vegetables and Vegetable Products
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Frozen corn kernels
2 2/3 cup (363g)
Onion
1 small (64g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (172g)
Carrots
9 medium (549g)
Zucchini
4 medium (784g)
Garlic
4 1/2 clove(s) (14g)
Fresh spinach
12 cup(s) (360g)
Fresh parsley
2 tbsp chopped (8g)
Frozen sugar snap peas
7 1/3 cup (1056g)
Dairy and Egg Products
Eggs
12 large (600g)
Butter
3/4 stick (89g)
Whole milk
4 1/3 cup(s) (1044mL)
Nonfat greek yogurt, plain
1 1/2 tbsp (26g)
Baked Products
Bread
4 slice (128g)
Fruits and Fruit Juices
Lemon
1/3 large (28g)
Lime juice
1 tbsp (15mL)
Avocados
3 avocado(s) (603g)
Lemon juice
1 3/4 fl oz (52mL)
Canned black olives
3 large olives (13g)
Finfish and Shellfish Products
Salmon
1 1/4 lbs (567g)
Canned tuna
3 can (516g)
Shrimp, raw
1 lbs (454g)
Tilapia, raw
1 1/2 lbs (674g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Olive oil
2 2/3 oz (84mL)
Spices and Herbs
Thyme, dried
1/2 tsp, leaves (1g)
Black pepper
4 1/4 g (4g)
Salt
1/2 oz (12g)
Paprika
4 dash (1g)
Onion powder
2 dash (1g)
Garlic powder
2 dash (1g)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Seitan
14 oz (397g)
All-purpose flour
3/8 cup(s) (47g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Vegetable broth
1/2 cup(s) (mL)
Snacks
High-protein granola bar
2 bar (80g)
Legumes and Legume Products
Chickpeas, canned
1/6 cup(s) (40g)
snack prep - 2 days
1. Vegan cheese
91cal, 1p, 6c, 7f (per meal)
1 1" cube (28g)
1
Slice and enjoy.
breakfast prep - 2 days
1. Poached egg over avocado toast
272cal, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
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 - 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. Corn
185cal, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Avocado tuna salad
655cal, 61p, 9c, 36f (per meal)
3/4 small (53g)
3/4 cup, chopped (135g)
3 can (516g)
3 cup (90g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Teriyaki seitan wings
297cal, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
3. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Baked salmon with pecans and pesto
484cal, 36p, 1c, 36f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
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. Buttered corn
159cal, 3p, 17c, 8f (per meal)
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
breakfast prep - 2 days
snack prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Zoodles with lemon garlic shrimp
409cal, 51p, 10c, 16f (per meal)
4 medium (784g)
2 tbsp (30mL)
2 tbsp (30mL)
1/2 cup(s) (mL)
2 clove (6g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pan over medium heat. Add garlic and shrimp in even layer and season with salt/pepper to taste. Cook for 1-2 minutes on each side until shrimp is fully cooked and pink. Remove shrimp and set aside.
2
Add broth and lemon juice to the pan and simmer for 2-3 minutes. Add in spiralized zucchini and toss in broth. Cook for about 1 minute until warmed through.
3
Add shrimp back in and serve.
breakfast prep - 3 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Mediterranean chik'n salad with lemon yogurt dressing
331cal, 21p, 11c, 20f (per meal)
1/6 cup(s) (40g)
1/2 tbsp (8mL)
2 1/2 oz (71g)
3/4 cup (22g)
3 large olives (13g)
1 1/2 tbsp (26g)
4 tbsp cherry tomatoes (37g)
1/6 small (12g)
1 tbsp (15mL)
2 dash (1g)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
3. Carrot sticks
81cal, 2p, 12c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Tilapia with almond gremolata
465cal, 36p, 3c, 33f (per meal)
2 tbsp chopped (8g)
2 dash (1g)
2 dash (1g)
2 dash (1g)
1 clove(s) (3g)
2 tbsp (30mL)
1/2 tbsp (8mL)
1 tbsp, slivered (7g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
3. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
2 cup (288g)
2 tbsp (27g)
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 sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
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 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.