2300 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2300 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 (2275cals, 176g protein, 72g net carbs, 125g fat 40g fiber per day) cannot be customized.
Day 1
2250cals, 177g protein, 77g net carbs, 112g fat 56g fiber per day
1 1/4 serving(s) (386cal, 41p, 10c, 18f)
2 patty (254cal, 20p, 22c, 6f)
2 cup(s) (128cal, 6p, 2c, 8f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2275cals, 186g protein, 62g net carbs, 123g fat 43g fiber per day
1 1/4 serving(s) (386cal, 41p, 10c, 18f)
6 oz (402cal, 35p, 9c, 24f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2250cals, 175g protein, 79g net carbs, 124g fat 31g fiber per day
1 1/4 serving(s) (386cal, 41p, 10c, 18f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 stick(s) (83cal, 7p, 2c, 6f)
6 oz (257cal, 13p, 4c, 21f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2250cals, 155g protein, 82g net carbs, 130g fat 32g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 stick(s) (83cal, 7p, 2c, 6f)
6 oz (257cal, 13p, 4c, 21f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2300cals, 216g protein, 62g net carbs, 119g fat 27g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 1/2 serving(s) (526cal, 41p, 25c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2300cals, 155g protein, 80g net carbs, 130g fat 46g fiber per day
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
6 oz (356cal, 35p, 1c, 23f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 serving(s) (159cal, 7p, 5c, 8f)
6 crisps (261cal, 11p, 3c, 22f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 1/2 serving(s) (526cal, 41p, 25c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2300cals, 166g protein, 62g net carbs, 134g fat 44g fiber per day
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
6 oz (356cal, 35p, 1c, 23f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 serving(s) (159cal, 7p, 5c, 8f)
6 crisps (261cal, 11p, 3c, 22f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (50 items)
Vegetables and Vegetable Products
Carrots
3 medium (183g)
Frozen broccoli
2 1/2 cup (228g)
Garlic
5 1/2 clove(s) (17g)
Fresh spinach
1 cup(s) (30g)
Kale leaves
13 oz (364g)
Onion
5/8 small (41g)
Frozen sugar snap peas
4 cup (576g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (308g)
Artichokes, canned
1 2/3 cup hearts (280g)
Collard greens
1 lbs (454g)
Dairy and Egg Products
Eggs
9 1/3 large (467g)
Low fat cottage cheese (1% milkfat)
4 1/4 cup (961g)
Butter
1 stick (113g)
String cheese
3 stick (84g)
Cheese
3/4 cup, shredded (84g)
Spices and Herbs
Cinnamon
1 tsp (2g)
Black pepper
3 g (3g)
Salt
1/3 oz (10g)
Dijon mustard
1 tbsp (15g)
Ground cumin
1/4 tbsp (2g)
Chili powder
1/2 tbsp (4g)
Nut and Seed Products
Almonds
1/2 lbs (233g)
Almond butter
1/4 cup (60g)
Pecans
1/2 cup, halves (50g)
Mixed nuts
4 tbsp (34g)
Fats and Oils
Oil
3 1/4 oz (99mL)
Olive oil
3/4 oz (25mL)
Balsamic vinaigrette
10 tbsp (150mL)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Firm tofu
3/4 lbs (340g)
Beverages
Water
11 cup(s) (2647mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Other
Frozen riced cauliflower
2 cup, frozen (212g)
Veggie burger patty
2 patty (142g)
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
9 cup (265g)
Guacamole, store-bought
6 tbsp (93g)
Fruits and Fruit Juices
Avocados
3 1/3 avocado(s) (670g)
Lemon
1 2/3 small (97g)
Lime juice
3/4 tbsp (12mL)
Raspberries
2 1/2 cup (308g)
Limes
1 1/2 fruit (2" dia) (101g)
Sweets
Honey
1 oz (25g)
Finfish and Shellfish Products
Salmon
18 oz (510g)
Canned tuna
2 1/3 can (401g)
Tilapia, raw
1 lbs (448g)
Canned salmon
15 oz (425g)
Baked Products
Bread
6 slice (192g)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
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. Carrot sticks
41cal, 1p, 6c, 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.
breakfast prep - 3 days
1. Cottage cheese with almonds and cinnamon
386cal, 41p, 10c, 18f (per meal)
1 tsp (2g)
22 1/2 almond (27g)
1/4 cup (60g)
3 3/4 cup (848g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
lunch prep - 2 days
1. Basic tempeh
590cal, 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. Buttered broccoli
167cal, 4p, 2c, 14f (per meal)
2 1/2 tbsp (36g)
1 1/4 dash (0g)
2 1/2 cup (228g)
1 1/4 dash (1g)
Recipe has been scaled from original by 1.25x. 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
5/6 avocado(s) (168g)
5/6 bunch (142g)
5/6 small (48g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Buttery spinach cauliflower mince
128cal, 6p, 2c, 8f (per meal)
2 clove (6g)
1 cup(s) (30g)
2 cup, frozen (212g)
2 tsp (9g)
Recipe has been scaled from original by 0.67x. 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, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.
dinner prep - 1 days
1. Honey dijon salmon
402cal, 35p, 9c, 24f (per meal)
1 tsp (5mL)
1/2 clove (2g)
1/2 tbsp (11g)
1 tbsp (15g)
1 fillet/s (6 oz each) (170g)
Recipe has been scaled from original by 0.5x. 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. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
5/6 avocado(s) (168g)
5/6 bunch (142g)
5/6 small (48g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/4 small (18g)
4 slice (128g)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
snack prep - 3 days
dinner prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Buttered sugar snap peas
322cal, 8p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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 - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Pan fried tilapia
596cal, 90p, 1c, 26f (per meal)
16 oz (448g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. 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.
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. Serve immediately.
2. Sauteed Kale
121cal, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 2 days
1. Salmon & artichoke salad
526cal, 41p, 25c, 24f (per meal)
1 2/3 cup cherry tomatoes (248g)
10 tbsp (150mL)
7 1/2 cup (225g)
1 2/3 cup hearts (280g)
15 oz (425g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
breakfast prep - 2 days
2. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and 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. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Buttery brown rice
167cal, 3p, 23c, 7f (per meal)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (2g)
1/3 cup (63g)
1 tbsp (14g)
Recipe has been scaled from original by 0.33x. 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.
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.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Avocado tuna salad
582cal, 54p, 8c, 32f (per meal)
1/3 small (23g)
1/3 cup, chopped (60g)
1 1/3 can (229g)
1 1/3 cup (40g)
1 1/3 dash (0g)
1 1/3 dash (1g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
Recipe has been scaled from original by 1.33x. 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.