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 (2400cal, 173g protein, 77g net carbs, 138g fat, 37g fiber per day) cannot be customized.
Day 1
2400cal, 154g protein, 84g net carbs, 143g fat, 41g fiber
2 stick(s) (165cal, 13p, 3c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 square(s) (120cal, 2p, 7c, 9f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2375cal, 164g protein, 67g net carbs, 142g fat, 41g fiber
2 stick(s) (165cal, 13p, 3c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 square(s) (120cal, 2p, 7c, 9f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2400cal, 181g protein, 86g net carbs, 130g fat, 38g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1 serving(s) (186cal, 6p, 9c, 10f)
1 serving(s) (563cal, 24p, 12c, 45f)
2 container (261cal, 28p, 26c, 5f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
8 oz (590cal, 48p, 16c, 30f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2325cal, 181g protein, 75g net carbs, 121g fat, 54g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1 serving(s) (186cal, 6p, 9c, 10f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
8 oz (590cal, 48p, 16c, 30f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2375cal, 158g protein, 71g net carbs, 143g fat, 44g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1 serving(s) (186cal, 6p, 9c, 10f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 serving(s) (495cal, 18p, 8c, 42f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2425cal, 187g protein, 78g net carbs, 143g fat, 21g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (536cal, 47p, 2c, 38f)
1 serving(s) (250cal, 4p, 35c, 10f)
8 oz (538cal, 47p, 1c, 38f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2425cal, 187g protein, 78g net carbs, 143g fat, 21g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (536cal, 47p, 2c, 38f)
1 serving(s) (250cal, 4p, 35c, 10f)
8 oz (538cal, 47p, 1c, 38f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (57 items)
Fruits and Fruit Juices
Fruit juice
8 fl oz (240mL)
Avocados
3 1/2 avocado(s) (678g)
Lime juice
5/8 fl oz (19mL)
Lemon juice
1 1/4 fl oz (39mL)
Grapes
2 cup (184g)
Lemon
1 large (85g)
Spices and Herbs
Salt
4 g (4g)
Black pepper
1 1/2 g (2g)
Garlic powder
1 1/4 tsp (4g)
Fresh basil
2/3 oz (20g)
Dry mustard powder
4 dash (1g)
Cinnamon
1/4 tbsp (2g)
Vanilla extract
1/2 tbsp (8mL)
Thyme, dried
1 tsp, leaves (1g)
Dijon mustard
3/4 tbsp (11g)
Other
Mixed greens
2 package (5.5 oz) (279g)
Coleslaw mix
3 cup (270g)
Cottage cheese & fruit cup
2 container (340g)
Nutritional yeast
1 1/2 tbsp (6g)
Vegetables and Vegetable Products
Onion
3/4 medium (2-1/2" dia) (83g)
Tomatoes
7 3/4 medium whole (2-3/5" dia) (958g)
Garlic
5 1/3 clove(s) (16g)
Cauliflower
2 1/2 cup(s), riced (320g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Kale leaves
1/2 bunch (85g)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Salmon
2 lbs (907g)
Beverages
Water
15 cup(s) (3555mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
1 1/2 cup(s) (360mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 1/2 oz (75g)
Almonds
3/4 cup, whole (104g)
Chia seeds
1/4 cup (64g)
Walnuts
6 1/2 tbsp, chopped (48g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Maple syrup
1 tbsp (15mL)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
12 1/4 medium (540g)
Whole milk
3 cup (720mL)
Fresh mozzarella cheese
10 oz (283g)
Swiss cheese
1/2 cup, shredded (54g)
Butter
1 1/2 tbsp (21g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
Tempeh
2 lbs (964g)
Soy sauce
1 tbsp (15mL)
Peanut butter
6 tbsp (97g)
Firm tofu
6 oz (170g)
Soups, Sauces, and Gravies
Hot sauce
7/8 fl oz (26mL)
Pesto sauce
2 2/3 tbsp (43g)
Fats and Oils
Oil
3 oz (92mL)
Balsamic vinaigrette
2 oz (62mL)
Olive oil
1 1/4 tbsp (19mL)
Mayonnaise
1 1/2 tbsp (23mL)
Baked Products
Bread
1/4 lbs (128g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
dinner prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
snack prep - 2 days
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.
dinner prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. 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.
breakfast prep - 3 days
1. Easy mini quiche
190 cals, 13p, 10c, 11f (per meal)
2 large (100g)
1/2 cup (120mL)
4 dash (1g)
1/2 cup, shredded (54g)
2 slice (64g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
2. Basic vegan chia pudding
185 cals, 6p, 9c, 10f (per meal)
1 tbsp (15mL)
1/4 tbsp (2g)
1/2 tbsp (8mL)
1 1/2 cup(s) (360mL)
1/4 cup (64g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Skillet cauliflower tots
265 cals, 13p, 9c, 19f (per meal)
1 1/4 tbsp (19mL)
5 tsp (25mL)
2 1/2 tsp (7g)
2 1/2 extra large (140g)
2 1/2 cup(s), riced (320g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Beet & mozzarella salad
565 cals, 24p, 12c, 45f (per meal)
2 beets (2" dia, sphere) (100g)
3 oz (85g)
2 1/2 tbsp, chopped (19g)
1 tbsp (15mL)
1/2 tbsp (8mL)
4 dash, leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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 kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Walnut crusted tofu
495 cals, 19p, 8c, 42f (per meal)
1 1/2 tbsp (23mL)
6 oz (170g)
4 tbsp, chopped (29g)
3/4 tbsp (11g)
1 1/2 clove(s) (5g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Egg & avocado salad on toast
210 cals, 11p, 13c, 11f (per meal)
2 slice(s) (64g)
1/3 tsp (1g)
2 large (100g)
1/3 avocado(s) (67g)
1/3 cup (10g)
Recipe has been scaled from original by 0.33x. 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
Toast bread and top with greens and egg salad mixture. Serve.
lunch prep - 2 days
1. Slow-baked salmon with lemon and thyme
535 cals, 47p, 2c, 38f (per meal)
16 oz (453g)
1 tbsp (15mL)
1/4 tbsp, leaves (1g)
2/3 large (56g)
Recipe has been scaled from original by 0.67x. 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. Buttery brown rice
250 cals, 4p, 35c, 10f (per meal)
1 1/2 tbsp (21g)
1/2 cup (95g)
3 dash (2g)
1 cup(s) (237mL)
3 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Baked pesto salmon
540 cals, 47p, 1c, 38f (per meal)
Recipe has been scaled from original by 0.67x. 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. Caprese salad
215 cals, 12p, 7c, 14f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.