2700 calorie low carb pescetarian meal plan
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Day 1
2650cals, 281g protein, 89g net carbs, 120g fat 25g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 stick(s) (83cal, 7p, 2c, 6f)
10 2/3 oz (396cal, 54p, 0c, 20f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
14 oz (701cal, 83p, 27c, 28f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2650cals, 244g protein, 97g net carbs, 132g fat 25g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 stick(s) (83cal, 7p, 2c, 6f)
10 2/3 oz (396cal, 54p, 0c, 20f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (206cal, 42p, 4c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
21 oz (756cal, 46p, 35c, 47f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2700cals, 197g protein, 92g net carbs, 160g fat 24g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 stick(s) (83cal, 7p, 2c, 6f)
7 1/2 oz (529cal, 51p, 20c, 25f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
2 serving(s) (235cal, 14p, 6c, 17f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
21 oz (756cal, 46p, 35c, 47f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2700cals, 190g protein, 77g net carbs, 162g fat 47g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
7 1/2 oz (529cal, 51p, 20c, 25f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
2 serving(s) (235cal, 14p, 6c, 17f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2700cals, 218g protein, 71g net carbs, 153g fat 43g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
8 oz (366cal, 52p, 4c, 15f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 bar(s) (408cal, 20p, 24c, 24f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2725cals, 199g protein, 97g net carbs, 148g fat 50g fiber per day
6 oz tempeh (651cal, 49p, 22c, 34f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2725cals, 199g protein, 97g net carbs, 148g fat 50g fiber per day
6 oz tempeh (651cal, 49p, 22c, 34f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (55 items)
Dairy and Egg Products
Eggs
19 1/2 large (975g)
Whole milk
3 1/4 cup(s) (780mL)
String cheese
3 stick (84g)
Butter
5/6 stick (94g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Goat cheese
3/4 lbs (340g)
Fresh mozzarella cheese
1 oz (28g)
Parmesan cheese
4 tbsp (25g)
Fats and Oils
Oil
1/4 lbs (132mL)
Olive oil
4 oz (128mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Salad dressing
1/2 cup (113mL)
Vegetables and Vegetable Products
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Garlic
2 1/2 clove (8g)
Fresh spinach
20 cup(s) (600g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Frozen broccoli
3 cup (273g)
Frozen green beans
4 2/3 cup (565g)
Cucumber
1 cucumber (8-1/4") (301g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Tomatoes
3 medium whole (2-3/5" dia) (378g)
Onion
2 tbsp minced (30g)
Zucchini
8 large (2584g)
Kale leaves
6 oz (165g)
Beverages
Water
1 gallon (4070mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Salt
1/2 oz (15g)
Black pepper
4 1/2 g (4g)
Lemon pepper
1/2 tbsp (3g)
Dried dill weed
2 tsp (2g)
Garlic powder
4 dash (2g)
Fresh basil
1/2 tbsp, chopped (1g)
Paprika
1/4 tbsp (2g)
Finfish and Shellfish Products
Cod, raw
1 1/3 lbs (604g)
Tilapia, raw
2 1/3 lbs (1036g)
Cereal Grains and Pasta
All-purpose flour
3/4 cup(s) (88g)
Cornstarch
6 tbsp (48g)
Other
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Calorie-free sweetener
1 tbsp (11g)
Mixed greens
7 1/2 cup (225g)
Nutritional yeast
1 1/2 tbsp (6g)
Sweets
Cocoa powder
2 tbsp (11g)
Legumes and Legume Products
Firm tofu
2 1/2 lbs (1191g)
Peanut butter
5 2/3 oz (161g)
Roasted peanuts
1/2 cup (73g)
Tempeh
1 3/4 lbs (794g)
Soy sauce
1 tbsp (15mL)
Fruits and Fruit Juices
Lemon
3 1/2 small (203g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
2 tbsp (30mL)
Lemon juice
1 1/2 tbsp (23mL)
Nut and Seed Products
Almonds
1/2 lbs (211g)
Snacks
High-protein granola bar
2 bar (80g)
Baked Products
Baking powder
1/4 tbsp (4g)
Soups, Sauces, and Gravies
Pasta sauce
2 cup (520g)
breakfast prep - 3 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Simple roasted cod
396cal, 54p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Simple sauteed spinach
249cal, 9p, 6c, 18f (per meal)
2 1/2 clove (8g)
20 cup(s) (600g)
2 1/2 tbsp (38mL)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 1 days
1. Pan seared breaded tilapia
701cal, 83p, 27c, 29f (per meal)
3 1/2 tsp (17g)
1/4 cup(s) (36g)
1 3/4 tsp (9mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
14 oz (392g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
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. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
3 tbsp (53g)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
2 1/2 lbs (1191g)
1/2 tbsp (3g)
3 tbsp (45mL)
6 tbsp (48g)
3 small (174g)
Recipe has been scaled from original by 3x. 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 broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
3/8 cup(s) (52g)
Recipe has been scaled from original by 1.25x. 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. Buttered green beans
342cal, 5p, 14c, 26f (per meal)
4 2/3 cup (565g)
1/2 tsp (1g)
1/2 tsp (0g)
1/3 cup (63g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 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. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. 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. Parmesan crusted tilapia
366cal, 52p, 4c, 16f (per meal)
4 tbsp (25g)
1 tsp (5mL)
1/2 lbs (224g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
3. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
Recipe has been scaled from original by 0.13x. 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.
snack prep - 3 days
1. Chocolate protein mug cake
97cal, 16p, 1c, 3f (per meal)
1 tsp (4g)
1 tsp (5mL)
1/2 large (25g)
1 tsp (2g)
2 dash (1g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
lunch prep - 2 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
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. Goat cheese and marinara stuffed zucchini
768cal, 42p, 42c, 40f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. 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.
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.