2400 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2400 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 (2375cals, 225g protein, 72g net carbs, 119g fat 31g fiber per day) cannot be customized.
Day 1
2425cals, 252g protein, 68g net carbs, 108g fat 41g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 container (139cal, 20p, 8c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
9 oz (635cal, 61p, 24c, 30f)
3 serving(s) (123cal, 8p, 12c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2375cals, 272g protein, 63g net carbs, 103g fat 28g fiber per day
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
14 oz (521cal, 79p, 1c, 22f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
1 container (139cal, 20p, 8c, 3f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
9 oz (635cal, 61p, 24c, 30f)
3 serving(s) (123cal, 8p, 12c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2400cals, 219g protein, 71g net carbs, 126g fat 27g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
14 oz (521cal, 79p, 1c, 22f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
9 oz (696cal, 54p, 25c, 40f)
1 serving(s) (41cal, 3p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2400cals, 182g protein, 89g net carbs, 131g fat 33g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 patty (~3oz each) (598cal, 33p, 12c, 42f)
1 container(s) (155cal, 12p, 16c, 4f)
9 oz (696cal, 54p, 25c, 40f)
1 serving(s) (41cal, 3p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2375cals, 247g protein, 69g net carbs, 110g fat 32g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (214cal, 6p, 8c, 15f)
2 1/2 serving(s) (288cal, 42p, 7c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2350cals, 201g protein, 73g net carbs, 129g fat 27g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/2 serving(s) (288cal, 42p, 7c, 10f)
2 serving(s) (471cal, 10p, 18c, 31f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2350cals, 201g protein, 73g net carbs, 129g fat 27g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/2 serving(s) (288cal, 42p, 7c, 10f)
2 serving(s) (471cal, 10p, 18c, 31f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (49 items)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Walnuts
1/2 cup, shelled (50g)
Almonds
3/4 cup, slivered (81g)
Chia seeds
2 tbsp (28g)
Mixed nuts
1/2 cup (67g)
Coconut milk, canned
1/8 can (59mL)
Roasted cashews
10 tbsp (86g)
Other
Protein greek yogurt, flavored
2 container (300g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Cacao powder
1 tbsp (6g)
Mixed greens
3 cup (90g)
Vegan sausage
2 sausage (200g)
Dairy and Egg Products
Nonfat greek yogurt, plain
6 tbsp (105g)
Butter
2/3 stick (77g)
Whole milk
9 cup(s) (2119mL)
Lowfat greek yogurt
4 tbsp (70g)
Eggs
7 large (350g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Sweets
Cocoa powder
1 tbsp (5g)
Chocolate, dark, 70-85%
4 square(s) (40g)
Beverages
Water
17 2/3 cup(s) (4188mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Black pepper
3 1/2 g (4g)
Salt
1/2 oz (16g)
Garlic powder
1 dash (0g)
Rosemary, dried
1/2 tbsp (2g)
Fresh basil
2 cup leaves, whole (51g)
Fats and Oils
Olive oil
1/3 cup (71mL)
Oil
1 1/2 oz (42mL)
Salad dressing
2 tbsp (30mL)
Vegetables and Vegetable Products
Tomatoes
3 2/3 medium whole (2-3/5" dia) (451g)
Onion
1/3 medium (2-1/2" dia) (34g)
Bell pepper
1 1/2 large (246g)
Frozen sugar snap peas
6 2/3 cup (960g)
Frozen green beans
3 1/3 cup (403g)
Cucumber
2 cucumber (8-1/4") (564g)
Frozen broccoli
1 cup (91g)
Garlic
1/2 clove(s) (2g)
Zucchini
2 large (646g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (779g)
Lime juice
1/2 fl oz (15mL)
Lemon juice
1/2 cup (135mL)
Orange
3 orange (462g)
Finfish and Shellfish Products
Canned tuna
4 3/4 can (813g)
Tilapia, raw
3 lbs (1288g)
Salmon
30 oz (850g)
Canned salmon
5 oz (142g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (62g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
snack prep - 2 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
3 tbsp (53g)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/8 small (26g)
1 1/2 large (246g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
Recipe has been scaled from original by 1.5x. 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.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Almond crusted tilapia
635cal, 61p, 24c, 30f (per meal)
18 oz (504g)
3/4 cup, slivered (81g)
1 1/2 tbsp (23mL)
3 dash (1g)
1/2 cup(s) (62g)
Recipe has been scaled from original by 1.5x. 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. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Pan fried tilapia
521cal, 79p, 1c, 22f (per meal)
1 3/4 lbs (784g)
1 tsp (7g)
1 tsp, ground (3g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 1.17x. 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. 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.
breakfast prep - 2 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
1/2 scoop (1/3 cup ea) (16g)
4 tbsp (70g)
1 slices (25g)
1 tbsp (6g)
1/2 cup(s) (120mL)
2 tbsp (28g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
snack prep - 2 days
dinner prep - 2 days
1. Orange & rosemary salmon
697cal, 54p, 25c, 40f (per meal)
1/4 tbsp (5g)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 orange (462g)
1/2 tbsp (2g)
3 fillet/s (6 oz each) (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Salmon patty salad
598cal, 33p, 12c, 42f (per meal)
1 tbsp (15mL)
1 tbsp (15mL)
2 tbsp (30mL)
1 roma tomato (80g)
1/2 avocado(s) (101g)
3 cup (90g)
1 large (50g)
5 oz (142g)
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 3 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
139cal, 13p, 1c, 10f (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.
lunch prep - 1 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
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. Tuna cucumber bites
288cal, 42p, 7c, 10f (per meal)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 1 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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
134cal, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Salmon with avocado sauce
479cal, 36p, 2c, 36f (per meal)
2 tbsp leaves, whole (3g)
1/2 tbsp (8mL)
1/2 clove(s) (2g)
1/8 can (56mL)
1/2 tbsp (8mL)
3/4 lbs (340g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
dinner prep - 2 days
1. Zoodles with avocado sauce
471cal, 10p, 18c, 31f (per meal)
2 avocado(s) (402g)
2 large (646g)
2 cup leaves, whole (48g)
20 cherry tomatoes (340g)
6 tbsp (90mL)
2/3 cup(s) (158mL)
Recipe has been scaled from original by 2x. 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.
