2600 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2600 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2575cal, 200g protein, 85g net carbs, 144g fat, 31g fiber per day) cannot be customized.
Day 1
2575cal, 207g protein, 91g net carbs, 137g fat, 35g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2500cal, 192g protein, 90g net carbs, 144g fat, 18g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
6 oz salmon (480cal, 35p, 1c, 37f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2575cal, 175g protein, 90g net carbs, 157g fat, 26g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
6 oz salmon (480cal, 35p, 1c, 37f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2575cal, 178g protein, 77g net carbs, 148g fat, 55g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
2 1/3 serving(s) (564cal, 32p, 16c, 39f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
6 oz (443cal, 36p, 12c, 23f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2575cal, 212g protein, 91g net carbs, 142g fat, 18g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
6 oz salmon (632cal, 41p, 9c, 46f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2 serving(s) (531cal, 48p, 8c, 33f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (181cal, 8p, 32c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2600cal, 223g protein, 92g net carbs, 135g fat, 30g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
9 oz salmon (842cal, 59p, 26c, 52f)
2 serving(s) (531cal, 48p, 8c, 33f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (181cal, 8p, 32c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2575cal, 210g protein, 66g net carbs, 147g fat, 35g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
9 oz salmon (842cal, 59p, 26c, 52f)
7 1/2 oz (502cal, 44p, 12c, 31f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (53 items)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Roasted peanuts
1 cup (152g)
Other
Coleslaw mix
3 cup (270g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
3 cup (340g)
Vinaigrette, store-bought, any flavor
6 tbsp (90mL)
Mixed greens
6 cup (180g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (68g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1/4 can (113mL)
Walnuts
6 tbsp, shelled (38g)
Almonds
6 tbsp, whole (54g)
Fats and Oils
Oil
4 oz (116mL)
Mayonnaise
1 2/3 oz (52mL)
Balsamic vinaigrette
2 1/2 tbsp (36mL)
Olive oil
1 1/4 tsp (6mL)
Vegetables and Vegetable Products
Garlic
6 1/2 clove(s) (19g)
Tomatoes
4 1/4 medium whole (2-3/5" dia) (522g)
Onion
4 1/4 small (298g)
Frozen broccoli
6 1/4 cup (569g)
Raw celery
1/2 stalk, small (5" long) (9g)
Collard greens
1 1/4 lbs (567g)
Fresh ginger
1/2 slices (1" dia) (1g)
Broccoli
1 stalk (151g)
Cucumber
1 cucumber (8-1/4") (339g)
Canned crushed tomatoes
2 1/4 cup (545g)
Bell pepper
2 1/4 medium (268g)
Beverages
Water
15 1/4 cup(s) (3610mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Dairy and Egg Products
Eggs
16 1/2 medium (726g)
Whole milk
1/3 gallon (1327mL)
Butter
1 stick (123g)
Sour cream
2 3/4 tbsp (38g)
Fresh mozzarella cheese
1/3 lbs (132g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Finfish and Shellfish Products
Canned tuna
3 1/4 can (560g)
Salmon
2 3/4 lbs (1233g)
Sardines, canned in oil
4 can (368g)
Baked Products
Crackers
10 crackers (35g)
Bread
2 slice (64g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Spices and Herbs
Salt
1/3 oz (8g)
Black pepper
2 1/4 g (2g)
Dried dill weed
1 tbsp (3g)
Rosemary, dried
4 dash (1g)
Fresh basil
2 1/3 tbsp, chopped (6g)
Ground cumin
3/4 tbsp (5g)
Dijon mustard
1 1/4 tbsp (19g)
Fruits and Fruit Juices
Grapes
5 1/4 cup (483g)
Raspberries
2 1/2 cup (308g)
Sweets
Honey
2 tsp (13g)
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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
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. 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. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Salmon with rosemary dill sauce
480 cals, 35p, 1c, 37f (per meal)
2 tbsp (30mL)
1/2 clove (2g)
4 dash (1g)
2 1/2 tbsp (38g)
4 dash (1g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Line a baking sheet with parchment paper and place the salmon on top. Season with salt/pepper.
3
Bake for 20 minutes or until done.
4
Meanwhile, in a small bowl, combine the remaining ingredients and stir until well-mixed.
5
When salmon is done, plate it and top with rosemary dill sauce.
2. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. 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.
3. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
1 tbsp (14g)
1/3 cup (63g)
2 dash (2g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 3 days
1. Creamy scrambled eggs
275 cals, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 1 days
1. Tuna salad sandwich
495 cals, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
dinner 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
400 cals, 18p, 12c, 21f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. 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 - 1 days
1. Simple mozzarella and tomato salad
565 cals, 32p, 16c, 39f (per meal)
1 3/4 large whole (3" dia) (318g)
1/4 lbs (132g)
2 1/3 tbsp (35mL)
2 1/3 tbsp, chopped (6g)
Recipe has been scaled from original by 0.58x. 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.
dinner prep - 2 days
1. Simple sardine salad
530 cals, 48p, 8c, 33f (per meal)
6 tbsp (90mL)
4 can (368g)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
630 cals, 41p, 9c, 46f (per meal)
1/2 slices (1" dia) (1g)
1/4 can (113mL)
1 stalk (151g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
snack prep - 3 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
3. Raspberries
90 cals, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Salmon & veggie one pot
840 cals, 59p, 26c, 52f (per meal)
3/4 tbsp (5g)
1/2 cup(s) (133mL)
2 1/4 tbsp (34mL)
3/4 tbsp (2g)
2 1/4 cup (545g)
2 1/4 small (158g)
2 1/4 medium (268g)
18 oz (510g)
Recipe has been scaled from original by 2.25x. 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.
dinner prep - 1 days
1. Honey dijon salmon
500 cals, 44p, 12c, 31f (per meal)
1 1/4 fillet/s (6 oz each) (213g)
1 1/4 tbsp (19g)
2 tsp (13g)
5/8 clove (2g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Buttered broccoli
365 cals, 8p, 5c, 32f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 3/4 cup (250g)
2 3/4 tbsp (39g)
Recipe has been scaled from original by 1.38x. 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.