2700 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 205g protein, 87g net carbs, 148g fat, 41g fiber per day) cannot be customized.
Day 1
2625cal, 219g protein, 68g net carbs, 143g fat, 50g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2675cal, 185g protein, 80g net carbs, 163g fat, 35g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 serving(s) (709cal, 32p, 13c, 59f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 serving(s) (705cal, 31p, 22c, 47f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2675cal, 208g protein, 96g net carbs, 141g fat, 47g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
10 oz (706cal, 68p, 27c, 34f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 serving(s) (705cal, 31p, 22c, 47f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2675cal, 229g protein, 93g net carbs, 137g fat, 36g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
10 oz (706cal, 68p, 27c, 34f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 serving(s) (230cal, 34p, 5c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
3 2/3 serving(s) (360cal, 8p, 21c, 22f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2700cal, 226g protein, 90g net carbs, 140g fat, 43g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (668cal, 48p, 24c, 36f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 serving(s) (230cal, 34p, 5c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2650cal, 198g protein, 95g net carbs, 148g fat, 38g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3 1/2 serving(s) (212cal, 4p, 9c, 16f)
1 serving(s) (668cal, 48p, 24c, 36f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 serving(s) (218cal, 8p, 7c, 17f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2675cal, 169g protein, 88g net carbs, 166g fat, 37g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
3 1/2 serving(s) (212cal, 4p, 9c, 16f)
1 patty (~3oz each) (299cal, 17p, 6c, 21f)
2 container(s) (310cal, 25p, 33c, 8f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
1 serving(s) (218cal, 8p, 7c, 17f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/2 serving(s) (526cal, 41p, 25c, 24f)
1/2 cup (366cal, 5p, 2c, 36f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (58 items)
Fruits and Fruit Juices
Avocados
6 1/2 avocado(s) (1331g)
Lime juice
3/4 tbsp (11mL)
Blackberries
2 1/4 cup (324g)
Lemon juice
1 fl oz (27mL)
Lemon
1 1/4 small (73g)
Spices and Herbs
Salt
1/2 oz (12g)
Black pepper
3 g (3g)
Ground cumin
1 1/2 tbsp (9g)
Fresh basil
6 leaves (3g)
Lemon pepper
1/3 tsp (0g)
Dijon mustard
2 tsp (10g)
Other
Mixed greens
24 cup (720g)
Vegan sausage
4 sausage (400g)
Vegetables and Vegetable Products
Onion
5/8 medium (2-1/2" dia) (69g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (691g)
Fresh spinach
20 cup(s) (600g)
Garlic
7 1/2 clove(s) (23g)
Cucumber
4 cucumber (8-1/4") (1204g)
Bell pepper
1 large (164g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Fresh green beans
14 3/4 oz (416g)
Green pepper
1 1/2 tbsp, chopped (14g)
Kale leaves
17 1/2 oz (493g)
Sun-dried tomatoes
4 piece(s) (40g)
Artichokes, canned
13 1/4 tbsp hearts (140g)
Finfish and Shellfish Products
Canned tuna
4 can (683g)
Tilapia, raw
1 1/4 lbs (560g)
Salmon
3/4 lbs (340g)
Canned salmon
10 oz (283g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
5 2/3 oz (162g)
Walnuts
1/3 cup, shelled (33g)
Pecans
1/2 cup, halves (50g)
Beverages
Water
14 cup (3379mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
14 1/2 large (725g)
Parmesan cheese
4 tbsp (20g)
Lowfat greek yogurt
3 cup (840g)
Butter
1/3 stick (35g)
Whole milk
3 cup (751mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Fats and Oils
Olive oil
2 3/4 oz (88mL)
Salad dressing
1/2 cup (128mL)
Oil
2 1/2 oz (77mL)
Ranch dressing
4 tbsp (60mL)
Balsamic vinaigrette
5 tbsp (75mL)
Soups, Sauces, and Gravies
Salsa verde
4 tbsp (64g)
Frank's red hot sauce
1/3 cup (79mL)
Legumes and Legume Products
Black beans
1/2 cup (120g)
Firm tofu
26 oz (733g)
Hummus
3 tbsp (45g)
Chickpeas, canned
1/2 can (224g)
Peanut butter
4 tbsp (64g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (69g)
Seitan
6 oz (170g)
dinner prep - 1 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 cup (38g)
1/3 small (22g)
1 1/4 can (215g)
5 tbsp, chopped (56g)
Recipe has been scaled from original by 1.25x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
250 cals, 18p, 4c, 17f (per meal)
2 large (100g)
1 tsp (5mL)
2 cup(s) (60g)
2 tbsp (10g)
4 tbsp cherry tomatoes (37g)
4 dash (1g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
snack prep - 3 days
1. Yogurt and cucumber
265 cals, 31p, 22c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
2. Blackberries
50 cals, 2p, 5c, 1f (per meal)
2 1/4 cup (324g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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.
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.
3. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Salsa verde tofu salad
705 cals, 31p, 22c, 47f (per meal)
2 roma tomato (160g)
4 tbsp (64g)
4 tsp (8g)
1/2 cup (120g)
1/2 cup (59g)
8 slices (200g)
6 cup (180g)
4 tsp (20mL)
4 slice(s) (336g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 1 days
1. Buffalo tofu
710 cals, 32p, 13c, 59f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 3 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Almond crusted tilapia
705 cals, 68p, 27c, 34f (per meal)
1 1/4 lbs (560g)
13 1/3 tbsp, slivered (90g)
1/2 cup(s) (69g)
1/2 tsp (1g)
5 tsp (25mL)
Recipe has been scaled from original by 1.67x. 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
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Garlic pepper seitan
515 cals, 46p, 25c, 25f (per meal)
1 1/2 tbsp (23mL)
3 tbsp, chopped (30g)
2 clove(s) (6g)
1 1/2 tbsp, chopped (14g)
6 oz (170g)
1 1/2 dash, ground (0g)
3/4 tbsp (11mL)
3/4 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Buttery garlic green beans
360 cals, 8p, 21c, 22f (per meal)
2 tbsp (26g)
2 3/4 clove(s) (8g)
1/2 tsp (3g)
14 2/3 oz (416g)
1/3 tsp (0g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
snack prep - 2 days
1. Tuna cucumber bites
230 cals, 34p, 5c, 8f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Vegan sausage
535 cals, 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
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. 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. Salmon & chickpea salad
670 cals, 48p, 24c, 36f (per meal)
1/4 tsp (1mL)
4 dash (1g)
3/4 lbs (340g)
1 tbsp (15mL)
2 tsp (10g)
3 tbsp (45g)
4 piece(s) (40g)
1/2 avocado(s) (101g)
4 cup (120g)
1/2 can (224g)
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
Add chickpeas to a sheet pan and mix them together with the oil, cumin, and some salt until evenly coated.
3
Move the chickpeas away from the center of the sheet and place the salmon skin side down in the middle. Season salmon with some salt and pepper and bake 14-16 minutes until salmon is fully cooked and chickpeas are golden.
4
Meanwhile, in a small bowl, mix the hummus, mustard, lemon juice, and some salt and pepper to make the dressing. If needed, stir in a splash of water to thin out the consistency of the dressing.
5
When salmon is done and cool enough to handle, cut it into chunks.
6
Serve greens with sun dried tomatoes, avocado, chickpeas, salmon and dressing.
breakfast prep - 2 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. Sauteed Kale
210 cals, 4p, 9c, 17f (per meal)
Recipe has been scaled from original by 1.75x. 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.
snack prep - 2 days
1. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 1 days
1. Salmon patty salad
300 cals, 17p, 6c, 21f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 tbsp (15mL)
1/2 roma tomato (40g)
1/4 avocado(s) (50g)
1 1/2 cup (45g)
1/2 large (25g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Salmon & artichoke salad
525 cals, 41p, 25c, 24f (per meal)
5 tbsp (75mL)
13 1/3 tbsp cherry tomatoes (124g)
3 3/4 cup (113g)
13 1/3 tbsp hearts (140g)
1/2 lbs (213g)
Recipe has been scaled from original by 2.5x. 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.
