2500 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2500 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.
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This pre-made PDF plan (2475cals, 198g protein, 81g net carbs, 133g fat 42g fiber per day) cannot be customized.
Day 1
2425cals, 189g protein, 81g net carbs, 137g fat 28g fiber per day
1 waffle(s) (119cal, 6p, 15c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 avocado(s) (541cal, 19p, 4c, 44f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (235cal, 14p, 6c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (619cal, 48p, 22c, 35f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2500cals, 175g protein, 85g net carbs, 147g fat 35g fiber per day
1 waffle(s) (119cal, 6p, 15c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 avocado(s) (541cal, 19p, 4c, 44f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (235cal, 14p, 6c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 serving(s) (205cal, 16p, 21c, 5f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2500cals, 173g protein, 80g net carbs, 147g fat 41g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 serving(s) (404cal, 15p, 27c, 21f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
2 serving(s) (235cal, 14p, 6c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 serving(s) (205cal, 16p, 21c, 5f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2525cals, 223g protein, 84g net carbs, 119g fat 58g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
15 oz (612cal, 89p, 20c, 17f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1/2 avocado (481cal, 20p, 25c, 25f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2500cals, 215g protein, 87g net carbs, 118g fat 55g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1/2 cucumber (30cal, 2p, 5c, 0f)
15 oz (612cal, 89p, 20c, 17f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1/2 avocado (481cal, 20p, 25c, 25f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2450cals, 205g protein, 74g net carbs, 132g fat 37g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1/2 cucumber (30cal, 2p, 5c, 0f)
9 oz (606cal, 53p, 1c, 43f)
2 serving(s) (145cal, 3p, 8c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2450cals, 205g protein, 74g net carbs, 132g fat 37g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1/2 cucumber (30cal, 2p, 5c, 0f)
9 oz (606cal, 53p, 1c, 43f)
2 serving(s) (145cal, 3p, 8c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (49 items)
Vegetables and Vegetable Products
Cucumber
3 cucumber (8-1/4") (903g)
Frozen green beans
7 cup (847g)
Potatoes
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (179g)
Onion
1 1/2 medium (2-1/2" dia) (168g)
Romaine lettuce
1 1/2 cup chopped (71g)
Fresh cilantro
4 tsp, chopped (4g)
Kale leaves
5 bunch (851g)
Canned crushed tomatoes
1 1/4 can (506g)
Dairy and Egg Products
Goat cheese
1/2 lbs (227g)
String cheese
3 stick (84g)
Eggs
22 1/2 large (1129g)
Nonfat greek yogurt, plain
1 1/4 container (210g)
Low fat cottage cheese (1% milkfat)
1 cup (254g)
Spices and Herbs
Dried dill weed
1 tbsp (3g)
Salt
2/3 oz (19g)
Black pepper
1/8 oz (2g)
Rosemary, dried
1/4 tbsp (1g)
Garlic powder
4 dash (2g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Olive oil
1/4 lbs (110mL)
Baked Products
Frozen waffles
2 waffles (70g)
Bread crumbs
3 tbsp (20g)
Fruits and Fruit Juices
Orange
3 1/3 orange (513g)
Lemon juice
1 1/4 fl oz (38mL)
Avocados
7 2/3 avocado(s) (1541g)
Lime juice
1 1/3 fl oz (37mL)
Canned black olives
1 1/2 tbsp (13g)
Raspberries
4 cup (492g)
Lemon
3 small (174g)
Finfish and Shellfish Products
Smoked salmon
3 oz (85g)
Salmon
4 1/3 fillet/s (6 oz each) (737g)
Cod, raw
5 oz (142g)
Tilapia, raw
30 oz (840g)
Other
Protein greek yogurt, flavored
2 container (300g)
Tzatziki
1/8 cup(s) (28g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Smoked paprika
1/2 tsp (1g)
Italian seasoning
1 1/4 tbsp (14g)
Vegan sausage
4 sausage (400g)
Beverages
Water
16 cup(s) (3792mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Almonds
1/2 cup, whole (63g)
Mixed nuts
1/3 cup (45g)
Sunflower kernels
2 tbsp (24g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Sweets
Cocoa powder
2 tsp (4g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
snack prep - 3 days
1. Cucumber goat cheese bites
235cal, 14p, 6c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
breakfast prep - 2 days
1. Waffles & Greek yogurt
119cal, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
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.
3. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 2 days
1. Smoked salmon stuffed avocado
541cal, 19p, 4c, 44f (per meal)
1/2 tsp (3mL)
1 oz (28g)
1 1/2 oz (42g)
1 avocado(s) (201g)
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Orange & rosemary salmon
619cal, 48p, 22c, 35f (per meal)
1/3 tsp (2g)
1 tsp (5mL)
2 tsp (10mL)
1 1/3 orange (205g)
1/4 tbsp (1g)
1 1/3 fillet/s (6 oz each) (227g)
Recipe has been scaled from original by 0.67x. 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. Olive oil drizzled green beans
109cal, 2p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1 cup (121g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Fish & chips
205cal, 16p, 21c, 5f (per meal)
1/2 tbsp (8mL)
5 oz (142g)
1/4 large (13g)
3 tbsp (20g)
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Toss the potatoes with the oil and some salt and pepper on a baking sheet. Bake 35-40 minutes, flipping them once, halfway through.
3
Meanwhile, sprinkle bread crumbs on a large plate and season with some salt and pepper. Also prepare a small bowl with the egg and a splash of water. Beat until combined.
4
Dip the cod into the egg and then coat it on all sides with the bread crumbs. Place on a baking sheet and bake for 15-20 minutes or until flaky.
5
Serve fish with potatoes.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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. Greek wedge salad
404cal, 15p, 27c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
1 1/2 tbsp (13g)
1/8 cup(s) (28g)
1 1/2 cup chopped (71g)
1/2 can (224g)
6 tbsp cherry tomatoes (56g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, combine the diced olives, halved cherry tomatoes, chickpeas, olive oil, lemon juice, and some salt and pepper. Toss to coat evenly.
2
Spoon the chickpea mixture over the romaine lettuce, then drizzle with tzatziki. Serve.
3
Meal Prep Note: The chickpea mixture can be made ahead and stored in an airtight container in the fridge for up to 3 days. When ready to serve, simply assemble with the romaine and tzatziki.
breakfast prep - 2 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tbsp (35g)
1 tsp (2g)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Avocado deviled eggs
257cal, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Chickpea stuffed avocado
481cal, 20p, 25c, 25f (per meal)
1 can (448g)
1 avocado(s) (201g)
2 tbsp (24g)
1/2 tsp (1g)
4 tbsp (70g)
1 tbsp (15mL)
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
1 2/3 avocado(s) (335g)
1 2/3 bunch (284g)
1 2/3 small (97g)
Recipe has been scaled from original by 1.67x. 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. Italian baked tilapia
612cal, 89p, 20c, 17f (per meal)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 tbsp (19mL)
1 1/4 can (506g)
30 oz (840g)
1 1/4 tbsp (14g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C). Heat the oil in an oven-proof pan over medium-high heat. Add the onion and cook for about 8 minutes, until soft and browned.
2
Stir in half of the tomatoes and half of the Italian seasoning. Season with a pinch of salt and pepper. Place the tilapia on top of the mixture, then spoon the remaining tomatoes and seasoning over the fish. Add another pinch of salt and pepper.
3
Transfer the pan to the oven and bake for about 15 minutes, or until the fish is cooked through. Keep an eye on it to avoid overcooking.
2. Olive oil drizzled green beans
181cal, 4p, 10c, 12f (per meal)
5 tsp (25mL)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 3 days
1. High protein scrambled eggs
297cal, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Baked pesto salmon
606cal, 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. Olive oil drizzled green beans
145cal, 3p, 8c, 9f (per meal)
4 tsp (20mL)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Vegan sausage
536cal, 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. Simple kale & avocado salad
307cal, 6p, 13c, 20f (per meal)
1 1/3 avocado(s) (268g)
1 1/3 bunch (227g)
1 1/3 small (77g)
Recipe has been scaled from original by 1.33x. 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.
snack prep - 2 days
1. Kale chips
206cal, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Raspberries
108cal, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.