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 (2175cal, 158g protein, 75g net carbs, 123g fat, 33g fiber per day) cannot be customized.
Day 1
2175cal, 140g protein, 73g net carbs, 135g fat, 29g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
1 serving(s) (218cal, 8p, 7c, 17f)
4 oz tempeh (434cal, 33p, 15c, 23f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2175cal, 140g protein, 73g net carbs, 135g fat, 29g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
1 serving(s) (218cal, 8p, 7c, 17f)
4 oz tempeh (434cal, 33p, 15c, 23f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2175cal, 173g protein, 77g net carbs, 119g fat, 23g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2175cal, 173g protein, 77g net carbs, 119g fat, 23g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2150cal, 166g protein, 76g net carbs, 112g fat, 46g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2150cal, 166g protein, 76g net carbs, 112g fat, 46g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2200cal, 149g protein, 73g net carbs, 127g fat, 38g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
1 serving(s) (186cal, 6p, 9c, 10f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (46 items)
Fats and Oils
Salad dressing
12 3/4 tbsp (191mL)
Olive oil
2 tbsp (30mL)
Oil
1/4 cup (66mL)
Other
Mixed greens
14 cup (423g)
Nutritional yeast
1 tbsp (4g)
Vegan sausage
4 sausage (400g)
Vegetables and Vegetable Products
Tomatoes
5 1/4 medium whole (2-3/5" dia) (650g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Baby carrots
24 medium (240g)
Frozen sugar snap peas
6 2/3 cup (960g)
Bell pepper
1 large (164g)
Onion
1/4 small (18g)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
Peanut butter
9 1/2 oz (273g)
Tempeh
1 1/2 lbs (680g)
Hummus
2/3 cup (165g)
Roasted peanuts
1/2 cup (73g)
Vegetarian burger crumbles
4 cup (400g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Raisins
1 miniature box (.5 oz) (14g)
Strawberries
3 3/4 cup, whole (540g)
Avocados
1 1/6 avocado(s) (235g)
Lime juice
1 tsp (5mL)
Beverages
Water
11 cup(s) (2607mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk, unsweetened
1/2 cup(s) (120mL)
Dairy and Egg Products
Eggs
20 1/2 medium (896g)
Fresh mozzarella cheese
6 oz (170g)
Butter
1 stick (101g)
Whole milk
3 cup (720mL)
Baked Products
Bread
2 slice (64g)
Nut and Seed Products
Walnuts
2 1/2 oz (72g)
Chia seeds
1 1/2 tbsp (21g)
Spices and Herbs
Thyme, dried
1 tsp, leaves (1g)
Salt
3 1/2 g (4g)
Black pepper
1 g (1g)
Garlic powder
1/4 tbsp (2g)
Cinnamon
2 dash (1g)
Vanilla extract
1/2 tsp (3mL)
Snacks
High-protein granola bar
2 bar (80g)
Rice cakes, any flavor
3 cakes (27g)
Finfish and Shellfish Products
Salmon
18 oz (510g)
Canned tuna
1 can (172g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Sweets
Maple syrup
1 tsp (5mL)
dinner prep - 2 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Boiled eggs
210 cals, 19p, 1c, 14f (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.
snack prep - 2 days
1. Ants on a log
185 cals, 6p, 10c, 12f (per meal)
1/2 miniature box (.5 oz) (7g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
lunch prep - 2 days
1. Beet & mozzarella salad
565 cals, 24p, 12c, 45f (per meal)
4 beets (2" dia, sphere) (200g)
6 oz (170g)
1/3 cup, chopped (39g)
2 tbsp (30mL)
1 tbsp (15mL)
1 tsp, leaves (1g)
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Carrots and hummus
125 cals, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Simple salmon
575 cals, 52p, 0c, 41f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Vegan sausage
535 cals, 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. Buttered sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (288g)
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.
breakfast prep - 3 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch 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
375 cals, 10p, 14c, 27f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
1/3 cup (63g)
4 2/3 cup (672g)
Recipe has been scaled from original by 3.5x. 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.
snack prep - 3 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
lunch prep - 1 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Basic vegan chia pudding
185 cals, 6p, 9c, 10f (per meal)
1 tsp (5mL)
2 dash (1g)
1/2 tsp (3mL)
1/2 cup(s) (120mL)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small container. Cover and refrigerate mixture 2 hours to overnight, until chia seeds plump up. Serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.