2200 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2200 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 (2175cals, 166g protein, 66g net carbs, 126g fat 31g fiber per day) cannot be customized.
Day 1
2150cals, 155g protein, 47g net carbs, 139g fat 23g fiber per day
6 oz (402cal, 35p, 1c, 28f)
4 serving(s) (289cal, 6p, 16c, 19f)
6 oz (402cal, 35p, 9c, 24f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2225cals, 179g protein, 57g net carbs, 134g fat 20g fiber per day
7 1/2 oz (529cal, 51p, 20c, 25f)
1 serving(s) (242cal, 14p, 7c, 17f)
6 oz (402cal, 35p, 9c, 24f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2175cals, 144g protein, 77g net carbs, 131g fat 31g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (249cal, 41p, 3c, 8f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2200cals, 154g protein, 68g net carbs, 129g fat 40g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (342cal, 31p, 16c, 17f)
2 serving(s) (333cal, 6p, 12c, 26f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (422cal, 29p, 16c, 21f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2175cals, 164g protein, 65g net carbs, 120g fat 44g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 oz (356cal, 35p, 1c, 23f)
4 cup(s) (279cal, 11p, 8c, 18f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (422cal, 29p, 16c, 21f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2150cals, 153g protein, 75g net carbs, 122g fat 34g fiber per day
1 serving(s) (306cal, 18p, 14c, 19f)
6 oz (356cal, 35p, 1c, 23f)
4 cup(s) (279cal, 11p, 8c, 18f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (427cal, 5p, 14c, 35f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2175cals, 210g protein, 73g net carbs, 104g fat 25g fiber per day
1 serving(s) (306cal, 18p, 14c, 19f)
18 oz (593cal, 102p, 2c, 20f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (427cal, 5p, 14c, 35f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (57 items)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Almonds
5 oz (141g)
Pecans
1/2 cup, halves (50g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Chia seeds
1/4 cup (64g)
Sunflower kernels
5 oz (137g)
Dairy and Egg Products
Eggs
14 large (700g)
String cheese
2 stick (56g)
Butter
5/8 stick (70g)
Fresh mozzarella cheese
2 oz (57g)
Parmesan cheese
1/2 tbsp (3g)
Lowfat flavored greek yogurt
1/6 cup (46g)
Whole milk
2 cup(s) (442mL)
Cheese
4 tbsp, shredded (28g)
Fats and Oils
Oil
1/4 lbs (115mL)
Olive oil
1/4 lbs (139mL)
Balsamic vinaigrette
1 tbsp (14mL)
Caesar salad dressing
1 tbsp (15g)
Ranch dressing
4 tbsp (60mL)
Vegetables and Vegetable Products
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Frozen green beans
6 2/3 cup (806g)
Garlic
4 1/4 clove(s) (13g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (168g)
Romaine lettuce
4 leaf inner (24g)
Onion
2 cup, chopped (350g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Frozen broccoli
9 3/4 cup (887g)
Zucchini
2 medium (392g)
Green pepper
1 tbsp, chopped (9g)
Cabbage
1 head, small (about 4-1/2" dia) (714g)
Fruits and Fruit Juices
Lemon
1/4 large (21g)
Limes
1 1/2 fruit (2" dia) (101g)
Finfish and Shellfish Products
Salmon
30 oz (850g)
Tilapia, raw
1 1/2 lbs (714g)
Cod, raw
1/2 lbs (227g)
Spices and Herbs
Thyme, dried
1 1/4 tsp, leaves (1g)
Salt
1/2 oz (18g)
Black pepper
11 g (11g)
Dijon mustard
2 tbsp (30g)
Fresh basil
1 tbsp, chopped (3g)
Cajun seasoning
11 g (11g)
Garlic powder
1 tsp (3g)
Oregano, dried
1 tsp, ground (2g)
Ground cumin
1/4 tbsp (2g)
Chili powder
1/2 tbsp (4g)
Beverages
Water
2/3 gallon (2650mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Sweets
Honey
1 tbsp (21g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (26g)
Seitan
4 oz (113g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Other
Coleslaw mix
4 cup (360g)
Protein bar (20g protein)
3 bar (150g)
Italian seasoning
1 tsp (4g)
Protein greek yogurt, flavored
2 container (300g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
snack prep - 2 days
2. 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.
breakfast prep - 2 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
lunch prep - 1 days
1. Slow-baked salmon with lemon and thyme
402cal, 35p, 1c, 28f (per meal)
1/4 large (21g)
6 oz (170g)
1 tsp (6mL)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. 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. Olive oil drizzled green beans
289cal, 6p, 16c, 19f (per meal)
4 tsp (20mL)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top 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. Honey dijon salmon
402cal, 35p, 9c, 24f (per meal)
2 tsp (10mL)
1 clove (3g)
1 tbsp (21g)
2 tbsp (30g)
2 fillet/s (6 oz each) (340g)
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. Buttered green beans
245cal, 4p, 10c, 19f (per meal)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
1/4 cup (45g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
1/2 lbs (210g)
5 tbsp, slivered (34g)
2 tsp (9mL)
1 1/4 dash (1g)
1/6 cup(s) (26g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. 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.
lunch prep - 1 days
1. Caesar salad wrap
393cal, 18p, 26c, 23f (per meal)
2 large (100g)
4 leaf inner (24g)
1 tbsp (15g)
1 tortilla (approx 7-8" dia) (49g)
1 tbsp, chopped (10g)
1/2 tbsp (3g)
1/2 plum tomato (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
breakfast prep - 3 days
1. Chia yogurt parfait
167cal, 7p, 7c, 9f (per meal)
Recipe has been scaled from original by 0.38x. 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.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 1 days
1. Cajun cod
249cal, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered broccoli
234cal, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 0.88x. 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.
3. Baked fries
193cal, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 dash, ground (0g)
4 oz (113g)
1 tbsp, chopped (9g)
1 1/4 clove(s) (4g)
2 tbsp, chopped (20g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Pan roasted zucchini
333cal, 6p, 12c, 26f (per meal)
2 tbsp (30mL)
1 tsp (6g)
1 tsp (3g)
1 tsp, ground (2g)
1 tbsp, ground (7g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 2 days
1. Chili lime salmon
356cal, 35p, 1c, 23f (per meal)
1/4 tbsp (2g)
1/2 tbsp (4g)
1 1/2 fruit (2" dia) (101g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
Arrange enough lime slices on the parchment to create a bed for the salmon. Place the salmon skin-side down on top of the limes.
3
Squeeze some lime juice over the salmon and rub with chili powder, cumin, and some salt. Place any remaining lime slices on top.
4
Bake for 12-15 minutes until the salmon flakes easily with a fork. Squeeze extra lime juice over the top and serve.
2. Olive oil drizzled broccoli
279cal, 11p, 8c, 18f (per meal)
2 2/3 tbsp (40mL)
8 cup (728g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. 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.
snack prep - 3 days
breakfast prep - 2 days
1. Herb & onion frittata
306cal, 18p, 14c, 19f (per meal)
1 cup, chopped (160g)
4 dash, leaves (1g)
2 tbsp, shredded (14g)
1 dash (0g)
1 dash (0g)
2 large (100g)
1 tsp (5mL)
1/4 cup(s) (59mL)
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
dinner prep - 2 days
1. Roasted cabbage steaks with dressing
427cal, 5p, 14c, 35f (per meal)
1/2 head, small (about 4-1/2" dia) (357g)
1 1/2 tbsp (23mL)
2 tbsp (30mL)
4 dash (2g)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Cajun tilapia
593cal, 102p, 2c, 20f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (81g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.