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 (2275cal, 168g protein, 76g net carbs, 131g fat, 32g fiber per day) cannot be customized.
Day 1
2250cal, 169g protein, 87g net carbs, 119g fat, 42g fiber
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 taco(s) (525cal, 23p, 6c, 43f)
2 container(s) (310cal, 25p, 33c, 8f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2225cal, 157g protein, 71g net carbs, 128g fat, 41g fiber
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
2 1/3 serving(s) (292cal, 6p, 7c, 24f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2325cal, 182g protein, 73g net carbs, 135g fat, 24g fiber
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 links (75cal, 9p, 2c, 3f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
2 1/3 serving(s) (292cal, 6p, 7c, 24f)
15 oz (751cal, 89p, 29c, 31f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2275cal, 208g protein, 73g net carbs, 122g fat, 17g fiber
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 links (75cal, 9p, 2c, 3f)
8 oz (513cal, 46p, 0c, 36f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
15 oz (751cal, 89p, 29c, 31f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2250cal, 145g protein, 78g net carbs, 134g fat, 41g fiber
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 links (75cal, 9p, 2c, 3f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2250cal, 170g protein, 75g net carbs, 129g fat, 28g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 cake(s) (240cal, 8p, 12c, 17f)
2 serving(s) (718cal, 54p, 33c, 35f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
9 oz (606cal, 53p, 1c, 43f)
1/2 serving(s) (90cal, 3p, 9c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2325cal, 147g protein, 74g net carbs, 148g fat, 30g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 serving(s) (487cal, 17p, 28c, 29f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
9 oz (606cal, 53p, 1c, 43f)
1/2 serving(s) (90cal, 3p, 9c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (51 items)
Vegetables and Vegetable Products
Collard greens
1 3/4 lbs (794g)
Garlic
8 1/4 clove(s) (25g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1293g)
Asparagus
18 3/4 oz (529g)
Fresh spinach
8 3/4 cup(s) (263g)
Lima beans, frozen
5/8 package (10 oz) (167g)
Zucchini
3/4 large (242g)
Frozen corn kernels
6 tbsp (51g)
Shallots
1/4 tbsp chopped (3g)
Fats and Oils
Oil
2 1/2 oz (79mL)
Olive oil
1/3 cup (79mL)
Salad dressing
4 tbsp (60mL)
Spices and Herbs
Salt
2/3 oz (20g)
Black pepper
1/4 oz (6g)
Fresh basil
2/3 oz (19g)
Other
Vegan sausage
4 sausage (400g)
Guacamole, store-bought
6 tbsp (93g)
Sriracha chili sauce
2 1/4 tbsp (34g)
Vegan breakfast sausage links
6 links (135g)
Nutritional yeast
4 tsp (5g)
Beverages
Water
11 1/4 cup(s) (2666mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fruits and Fruit Juices
Blackberries
4 tbsp (36g)
Avocados
4 1/4 avocado(s) (854g)
Lemon juice
3 fl oz (94mL)
Pineapple, frozen
3/4 cup, chunks (124g)
Apples
1 medium (3" dia) (182g)
Strawberries
4 medium (1-1/4" dia) (48g)
Dairy and Egg Products
Lowfat greek yogurt
1/2 cup (140g)
Cheddar cheese
3/4 cup, shredded (85g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
3/8 stick (47g)
Whole milk
1 1/2 cup (360mL)
Eggs
2 large (100g)
Goat cheese
1 oz (28g)
Breakfast Cereals
Granola
4 tbsp (23g)
Legumes and Legume Products
Roasted peanuts
1 cup (155g)
Soy sauce
1 tbsp (15mL)
Peanut butter
1/2 cup (144g)
Firm tofu
1 1/3 lbs (595g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (134mL)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
1 3/4 oz (50g)
Cereal Grains and Pasta
All-purpose flour
5/8 cup(s) (78g)
Seitan
3/4 lbs (340g)
Finfish and Shellfish Products
Tilapia, raw
30 oz (840g)
Salmon
26 oz (737g)
Snacks
Rice cakes, any flavor
2 cakes (18g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Baked Products
Bread
2 slice (64g)
dinner 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. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Blackberry & granola parfait
115 cals, 9p, 9c, 4f (per meal)
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 3 days
1. Avocado
175 cals, 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Cheese and guac tacos
525 cals, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Spicy sriracha peanut tofu
510 cals, 30p, 16c, 36f (per meal)
1 1/2 tbsp (23mL)
1/2 cup(s) (118mL)
1 tbsp (15mL)
3 tbsp (48g)
2 1/4 tbsp (34g)
3 clove (9g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Asparagus
290 cals, 6p, 7c, 24f (per meal)
18 2/3 oz (529g)
1/4 cup (52mL)
1 tsp (7g)
1 tsp, ground (3g)
1/4 cup (52mL)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
breakfast prep - 3 days
1. Super simple green smoothie
115 cals, 1p, 6c, 9f (per meal)
1/4 cup(s) (8g)
3 tbsp (45mL)
4 tbsp, chunks (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Blend coconut milk and spinach in a blender until completely smooth.
2
Add frozen pineapple chunks and blend again, until smooth.
3
Serve.
2. Vegan breakfast sausage links
75 cals, 9p, 2c, 3f (per meal)
6 links (135g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
dinner prep - 2 days
1. Pan seared breaded tilapia
750 cals, 89p, 29c, 31f (per meal)
2 1/2 tbsp (36g)
5/8 cup(s) (78g)
30 oz (840g)
1 1/4 tsp (8g)
1 1/4 tsp, ground (3g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. 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. Roasted tomatoes
30 cals, 0p, 1c, 2f (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).
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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 1 days
1. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.33x. 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. Buttered lima beans
165 cals, 7p, 16c, 6f (per meal)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
1/2 tbsp (7g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Zoodles with avocado sauce
355 cals, 8p, 13c, 23f (per meal)
1/4 cup(s) (59mL)
2 1/4 tbsp (34mL)
7 1/2 cherry tomatoes (128g)
3/4 cup leaves, whole (18g)
3/4 large (242g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
lunch prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
snack prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
dinner prep - 2 days
1. Baked pesto salmon
605 cals, 53p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
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. Sauteed corn & lima beans w/ shallot
90 cals, 3p, 9c, 4f (per meal)
1/2 tbsp (8mL)
6 tbsp (51g)
6 tbsp (60g)
1 dash (1g)
1 dash, ground (0g)
1/4 tbsp chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
485 cals, 17p, 28c, 29f (per meal)
2 slice (64g)
4 medium (1-1/4" dia) (48g)
1/2 avocado(s) (101g)
1 oz (28g)
1 tsp (5g)
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
