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
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 (2075cal, 168g protein, 67g net carbs, 114g fat, 31g fiber per day) cannot be customized.
Day 1
2075cal, 137g protein, 69g net carbs, 120g fat, 39g fiber
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 square(s) (120cal, 2p, 7c, 9f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
4 wedge(s) (280cal, 15p, 9c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2100cal, 163g protein, 69g net carbs, 112g fat, 43g fiber
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 square(s) (120cal, 2p, 7c, 9f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
4 wedge(s) (280cal, 15p, 9c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2075cal, 141g protein, 63g net carbs, 132g fat, 19g fiber
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
4 wedge(s) (280cal, 15p, 9c, 19f)
10 1/2 oz (378cal, 23p, 18c, 24f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2075cal, 185g protein, 77g net carbs, 101g fat, 32g fiber
1 serving(s) (453cal, 35p, 36c, 18f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
1 serving(s) (138cal, 2p, 9c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2100cal, 173g protein, 53g net carbs, 116g fat, 37g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 serving(s) (138cal, 2p, 9c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2075cal, 189g protein, 67g net carbs, 108g fat, 23g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
2 serving(s) (531cal, 48p, 8c, 33f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2075cal, 189g protein, 67g net carbs, 108g fat, 23g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
2 serving(s) (531cal, 48p, 8c, 33f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (50 items)
Vegetables and Vegetable Products
Tomatoes
4 1/4 medium whole (2-3/5" dia) (519g)
Bell pepper
6 large (986g)
Onion
2 1/2 medium (2-1/2" dia) (276g)
Garlic
2 clove(s) (6g)
Fresh spinach
4 3/4 cup(s) (143g)
Ketchup
2 tbsp (34g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Fats and Oils
Oil
5 oz (154mL)
Olive oil
4 tsp (19mL)
Ranch dressing
3 tbsp (45mL)
Legumes and Legume Products
Tempeh
22 oz (624g)
Firm tofu
1 1/3 lbs (595g)
Roasted peanuts
1/2 cup (73g)
Soy sauce
1 tbsp (15mL)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
12 1/2 scoop (1/3 cup ea) (388g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted cashews
2 3/4 tbsp, halves and whole (23g)
Sweets
Chocolate, dark, 70-85%
8 square(s) (80g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Mozzarella cheese, shredded
6 oz (170g)
Butter
1/2 tbsp (7g)
Sliced cheese
1 slice (1 oz ea) (28g)
Whole milk
5 cup (1200mL)
Eggs
5 large (250g)
Fruits and Fruit Juices
Canned pineapple
4 tbsp, chunks (45g)
Lime juice
2 fl oz (67mL)
Avocados
4 1/2 avocado(s) (888g)
Lemon
3/4 small (44g)
Raspberries
2 1/2 cup (308g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Frank's red hot sauce
1/2 cup (106mL)
Baked Products
Bread
1 slice (32g)
Bread crumbs
2 3/4 tbsp (18g)
Spices and Herbs
Garlic powder
1 1/4 tsp (4g)
Salt
1/4 oz (8g)
Black pepper
3 g (3g)
Lemon pepper
3 dash (1g)
Ground cumin
2 dash (1g)
Ground coriander
2 dash (0g)
Other
Tzatziki
1/6 cup(s) (42g)
Frozen riced cauliflower
1 1/2 cup, frozen (159g)
Mixed greens
7 1/4 cup (218g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
3 cup (340g)
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Cereal Grains and Pasta
Cornstarch
1 1/2 tbsp (12g)
Seitan
4 oz (113g)
Finfish and Shellfish Products
Canned tuna
5 1/2 can (953g)
Sardines, canned in oil
4 can (368g)
dinner prep - 2 days
1. Basic tempeh
590 cals, 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. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Cottage cheese and pineapple
95 cals, 14p, 6c, 1f (per meal)
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
snack prep - 3 days
1. Roasted pepper wedges with cheese & pesto
280 cals, 15p, 9c, 19f (per meal)
1 tbsp (16g)
1/2 tsp (3mL)
2 oz (57g)
1 medium (119g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve with pesto and enjoy.
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.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Buffalo tempeh with tzatziki
470 cals, 39p, 17c, 22f (per meal)
3/4 tbsp (11mL)
1/6 cup(s) (42g)
3 tbsp (45mL)
6 oz (170g)
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. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 1 days
1. Lemon pepper tofu
380 cals, 23p, 18c, 24f (per meal)
3 dash (1g)
3/4 tbsp (11mL)
1 1/2 tbsp (12g)
3/4 small (44g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Buffalo tofu
530 cals, 24p, 10c, 44f (per meal)
3 tbsp (45mL)
3/4 tbsp (11mL)
4 tbsp (59mL)
2/3 lbs (298g)
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. Add cubed tofu 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 ranch.
2. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
snack prep - 2 days
1. Dark chocolate & raspberries
140 cals, 2p, 9c, 9f (per meal)
lunch prep - 1 days
1. Breaded seitan nuggets
455 cals, 35p, 36c, 18f (per meal)
2 tbsp (34g)
4 oz (113g)
2 2/3 tbsp (18g)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 dash, ground (0g)
2 dash (1g)
2 dash (0g)
4 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup, frozen (159g)
3/4 cup(s) (23g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
3 large (150g)
3/4 avocado(s) (151g)
1 1/2 tbsp chopped (15g)
1 1/2 tbsp, diced (14g)
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
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. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 cup (38g)
1/3 small (22g)
1 1/4 can (215g)
5 tbsp, chopped (56g)
Recipe has been scaled from original by 1.25x. 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.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and 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.