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.
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 (2475cal, 181g protein, 78g net carbs, 141g fat, 46g fiber per day) cannot be customized.
Day 1
2475cal, 220g protein, 85g net carbs, 121g fat, 45g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 oz (443cal, 36p, 12c, 23f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
9 oz (635cal, 61p, 24c, 30f)
2 serving(s) (222cal, 7p, 11c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2500cal, 178g protein, 85g net carbs, 141g fat, 45g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
1 1/4 serving(s) (307cal, 15p, 24c, 17f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2475cal, 158g protein, 84g net carbs, 144g fat, 50g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 container (131cal, 14p, 13c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
1 1/4 serving(s) (307cal, 15p, 24c, 17f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2525cal, 192g protein, 91g net carbs, 137g fat, 41g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 container (131cal, 14p, 13c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
3 serving(s) (217cal, 4p, 12c, 14f)
1 serving(s) (475cal, 32p, 20c, 24f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2475cal, 164g protein, 64g net carbs, 154g fat, 47g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (475cal, 32p, 20c, 24f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2475cal, 178g protein, 67g net carbs, 144g fat, 46g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
7 oz salmon (655cal, 46p, 20c, 40f)
2 cup(s) (128cal, 6p, 2c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2475cal, 178g protein, 67g net carbs, 144g fat, 46g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
7 oz salmon (655cal, 46p, 20c, 40f)
2 cup(s) (128cal, 6p, 2c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (56 items)
Vegetables and Vegetable Products
Fresh green beans
1/2 lbs (227g)
Collard greens
3 1/4 lbs (1493g)
Garlic
18 clove(s) (54g)
Fresh ginger
3/4 oz (18g)
Tomatoes
4 medium whole (2-3/5" dia) (498g)
Broccoli
2 1/4 cup chopped (205g)
Beets, raw
2 beet (2" dia) (164g)
Frozen green beans
2 cup (242g)
Bell pepper
3 1/4 large (536g)
Onion
2 1/4 small (158g)
Canned crushed tomatoes
1 3/4 cup (424g)
Fresh spinach
2 cup(s) (60g)
Dairy and Egg Products
Butter
1/3 stick (40g)
Whole milk
5 2/3 cup (1366mL)
Eggs
21 large (1050g)
Plain lowfat yogurt
1 cup (245g)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
3 avocado(s) (603g)
Raspberries
2 1/4 cup (277g)
Blackberries
3 cup (432g)
Lime juice
2 tsp (10mL)
Nut and Seed Products
Almonds
1/2 cup, slivered (54g)
Pecans
1 1/2 cup, halves (149g)
Sunflower kernels
1 1/4 oz (35g)
Sesame seeds
1/2 tbsp (5g)
Walnuts
3/4 cup, shelled (75g)
Spices and Herbs
Salt
11 3/4 g (12g)
Apple cider vinegar
1 1/4 tbsp (19g)
Garlic powder
1 tsp (3g)
Black pepper
1/8 oz (2g)
Fresh basil
4 leaves (2g)
Rosemary, dried
2 tsp (2g)
Ground cumin
1 3/4 tsp (4g)
Dried dill weed
1 3/4 tsp (2g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (252g)
Canned tuna
2 can (344g)
Salmon
14 oz (397g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (31g)
Cornstarch
2 1/2 tbsp (20g)
Fats and Oils
Olive oil
2/3 oz (26mL)
Oil
6 oz (176mL)
Salad dressing
1/2 cup (113mL)
Beverages
Water
14 1/2 cup(s) (3422mL)
Protein powder
17 scoop (1/3 cup ea) (527g)
Snacks
Tortilla chips
1 oz (28g)
Other
Guacamole, store-bought
4 tbsp (62g)
Mixed greens
9 1/2 cup (285g)
Cottage cheese & fruit cup
2 container (340g)
Vegan sausage
2 sausage (200g)
Frozen riced cauliflower
21 2/3 oz (615g)
Legumes and Legume Products
Tempeh
14 oz (397g)
Firm tofu
1 1/4 lbs (567g)
Soy sauce
1/4 lbs (87mL)
Roasted peanuts
1 1/2 cup (207g)
Hummus
4 tbsp (60g)
Sweets
Sugar
1 1/4 tbsp (16g)
dinner prep - 1 days
1. Almond crusted tilapia
635 cals, 61p, 24c, 30f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. 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. Green beans with almonds & lemon
220 cals, 7p, 11c, 13f (per meal)
1/2 lbs (227g)
1/2 tbsp (7g)
1 tsp (5mL)
2 tbsp, slivered (14g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Protein shake (milk)
385 cals, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
70 cals, 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.
snack prep - 2 days
1. Chips and guacamole
130 cals, 2p, 10c, 8f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 2 days
1. General tso's tofu
305 cals, 15p, 24c, 17f (per meal)
1 1/4 tbsp (19mL)
2 1/2 tbsp (20g)
3/4 lbs (354g)
1 1/4 tbsp (19g)
1 1/4 tbsp (16g)
2 1/2 clove(s) (8g)
2 1/2 tsp (13mL)
2 1/2 tbsp (15g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Garlic collard greens
425 cals, 19p, 12c, 22f (per meal)
2 2/3 lbs (1210g)
2 2/3 tbsp (40mL)
8 clove(s) (24g)
1/4 tbsp (4g)
Recipe has been scaled from original by 2.67x. 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.
lunch prep - 2 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
2 cup (60g)
1 avocado(s) (201g)
6 large (300g)
1 tsp (3g)
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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (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.
snack prep - 2 days
dinner prep - 2 days
1. Tempeh power bowl
475 cals, 32p, 20c, 24f (per meal)
2 tsp (2g)
2 tbsp (30mL)
2 tbsp (30mL)
4 tbsp (60g)
1 1/2 cup chopped (137g)
2 beet (2" dia) (164g)
1/2 lbs (227g)
1
Preheat oven to 400 F (200 C).
2
Put foil on a baking sheet and add the chopped beets and broccoli.
3
Pour half of the oil on the veggies along with the rosemary and salt/pepper to taste. Mix around the veggies until they're fully coated.
4
Roast veggies in the oven for about 25 minutes, stirring once.
5
[Optional] Boil tempeh in water for 10 minutes to remove any bitterness in the tempeh. Drain when done.
6
Cut tempeh into bite-sized cubes.
7
Heat a skillet over medium heat and add the remaining oil. Add in the tempeh and cook until lightly browned, stirring occasionally, about 5 minutes.
8
Mix together the hummus and soy sauce.
9
When all elements are done, plate the veggies, add the tempeh and top with hummus sauce.
10
Serve.
lunch prep - 1 days
1. Vegan sausage
535 cals, 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. Olive oil drizzled green beans
215 cals, 4p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (242g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
3. Raspberries
55 cals, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
1 1/2 clove (5g)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tbsp (3g)
3 tbsp (45mL)
1 cup, prepared (191g)
3/4 cup chopped (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
snack prep - 3 days
1. Blackberries
70 cals, 2p, 6c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
3. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Salmon & veggie one pot
655 cals, 46p, 20c, 40f (per meal)
1 3/4 tsp (4g)
1/2 cup(s) (104mL)
1 3/4 tbsp (26mL)
1 3/4 tsp (2g)
1 3/4 cup (424g)
1 3/4 small (123g)
1 3/4 medium (208g)
14 oz (397g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Buttery spinach cauliflower mince
130 cals, 6p, 2c, 8f (per meal)
4 clove (12g)
2 cup(s) (60g)
4 cup, frozen (424g)
4 tsp (19g)
Recipe has been scaled from original by 1.33x. 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.