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 (2575cals, 193g protein, 90g net carbs, 145g fat 35g fiber per day) cannot be customized.
Day 1
2575cals, 184g protein, 96g net carbs, 145g fat 39g fiber per day
1 sandwich(es) (461cal, 22p, 28c, 27f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2625cals, 206g protein, 89g net carbs, 136g fat 55g fiber per day
12 oz (601cal, 71p, 23c, 24f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2 patty (254cal, 20p, 22c, 6f)
2 cup(s) (128cal, 6p, 2c, 8f)
4 serving(s) (429cal, 11p, 16c, 30f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2550cals, 206g protein, 93g net carbs, 129g fat 48g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
12 oz (601cal, 71p, 23c, 24f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2 patty (254cal, 20p, 22c, 6f)
2 cup(s) (128cal, 6p, 2c, 8f)
4 serving(s) (429cal, 11p, 16c, 30f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2550cals, 182g protein, 86g net carbs, 152g fat 28g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1/2 cup (366cal, 5p, 2c, 36f)
1 container (139cal, 20p, 8c, 3f)
17 1/2 oz (630cal, 39p, 29c, 40f)
2 serving(s) (163cal, 5p, 8c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2600cals, 194g protein, 87g net carbs, 150g fat 29g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
1 serving(s) (137cal, 28p, 3c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
17 1/2 oz (630cal, 39p, 29c, 40f)
2 serving(s) (163cal, 5p, 8c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2575cals, 179g protein, 88g net carbs, 156g fat 26g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
1 serving(s) (137cal, 28p, 3c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2550cals, 198g protein, 96g net carbs, 143g fat 23g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
10 oz (706cal, 68p, 27c, 34f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 serving(s) (137cal, 28p, 3c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (56 items)
Other
Guacamole, store-bought
6 tbsp (93g)
Vegan sausage
2 sausage (200g)
Frozen riced cauliflower
4 cup, frozen (424g)
Veggie burger patty
4 patty (284g)
Mixed greens
7 1/4 cup (218g)
Protein greek yogurt, flavored
1 container (150g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Dairy and Egg Products
Cheese
3/4 cup, shredded (84g)
Eggs
12 large (600g)
Fresh mozzarella cheese
2 slices (57g)
Butter
1 1/6 stick (134g)
String cheese
6 stick (168g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Fruits and Fruit Juices
Raspberries
2 1/2 cup (308g)
Lemon
2 1/2 small (145g)
Lime juice
2 tsp (10mL)
Avocados
1 avocado(s) (201g)
Fats and Oils
Oil
1/4 lbs (112mL)
Olive oil
2 1/3 oz (72mL)
Balsamic vinaigrette
3 tbsp (45mL)
Ranch dressing
6 tbsp (90mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Kale leaves
6 cup, chopped (240g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (398g)
Carrots
9 1/2 medium (584g)
Garlic
7 3/4 clove(s) (23g)
Fresh spinach
2 cup(s) (60g)
Frozen sugar snap peas
9 1/3 cup (1344g)
Collard greens
1 1/4 lbs (567g)
Artichokes, canned
1/2 cup hearts (84g)
Onion
1/2 small (35g)
Spices and Herbs
Salt
1/2 oz (17g)
Rosemary, dried
1/2 tbsp (2g)
Black pepper
1/8 oz (4g)
Balsamic vinegar
2 tsp (10mL)
Lemon pepper
1 1/4 tsp (3g)
Nut and Seed Products
Sunflower kernels
1 2/3 oz (47g)
Walnuts
10 tbsp, shelled (63g)
Pecans
1/2 cup, halves (50g)
Mixed nuts
3/4 cup (101g)
Roasted cashews
1 cup (137g)
Almonds
1/4 lbs (125g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Frank's red hot sauce
1/2 cup (120mL)
Baked Products
Bread
2 slice(s) (64g)
Beverages
Water
18 cup (4339mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
All-purpose flour
3/4 cup(s) (97g)
Cornstarch
5 tbsp (40g)
Long-grain white rice
1/3 cup (62g)
Finfish and Shellfish Products
Tilapia, raw
2 lbs (952g)
Canned salmon
1/4 lbs (128g)
Canned tuna
2 can (344g)
Legumes and Legume Products
Firm tofu
3 1/2 lbs (1588g)
Snacks
High-protein granola bar
3 bar (120g)
Sweets
Cocoa powder
1 tbsp (5g)
snack prep - 2 days
1. Cheesy crisps and guac
261cal, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
2. Raspberries
90cal, 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.
breakfast prep - 2 days
1. Kale & eggs
378cal, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 tbsp (32g)
2 slices (57g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slice(s) (64g)
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner 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. Carrot fries
277cal, 3p, 23c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
dinner prep - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Buttered sugar snap peas
429cal, 11p, 16c, 30f (per meal)
5 1/3 cup (768g)
1/3 cup (72g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Buttery spinach cauliflower mince
128cal, 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.
lunch prep - 2 days
1. Pan seared breaded tilapia
601cal, 71p, 23c, 24f (per meal)
2 tbsp (28g)
1/2 cup(s) (63g)
1 tbsp (15mL)
1 tsp, ground (2g)
1 tsp (6g)
1 1/2 lbs (672g)
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Garlic collard greens
199cal, 9p, 6c, 11f (per meal)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
1 1/4 tbsp (19mL)
1 1/4 lbs (567g)
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.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
snack prep - 2 days
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Lemon pepper tofu
630cal, 39p, 29c, 40f (per meal)
35 oz (992g)
1 1/4 tsp (3g)
2 1/2 tbsp (38mL)
5 tbsp (40g)
2 1/2 small (145g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
4 tsp (20mL)
2 2/3 cup (384g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Salmon & artichoke salad
316cal, 25p, 15c, 14f (per meal)
1/2 cup cherry tomatoes (74g)
3 tbsp (45mL)
2 1/4 cup (68g)
1/2 cup hearts (84g)
1/4 lbs (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
lunch prep - 2 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/2 small (35g)
1/2 cup, chopped (90g)
2 can (344g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 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.
dinner prep - 2 days
1. Buffalo tofu
532cal, 24p, 10c, 44f (per meal)
1 1/2 tbsp (23mL)
6 tbsp (90mL)
1/2 cup (119mL)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Buttery white rice
162cal, 2p, 24c, 6f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
1 tbsp (14g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 1 days
1. Almond crusted tilapia
706cal, 68p, 27c, 34f (per meal)
10 oz (280g)
6 2/3 tbsp, slivered (45g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
1/4 cup(s) (35g)
Recipe has been scaled from original by 0.83x. 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. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.