2800 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2800 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 (2775cal, 213g protein, 93g net carbs, 156g fat, 37g fiber per day) cannot be customized.
Day 1
2725cal, 196g protein, 100g net carbs, 161g fat, 21g fiber
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
4 stick(s) (331cal, 27p, 6c, 22f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2775cal, 215g protein, 87g net carbs, 158g fat, 36g fiber
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
4 stick(s) (331cal, 27p, 6c, 22f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
8 oz (590cal, 48p, 16c, 30f)
3 1/2 cup(s) (249cal, 11p, 4c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2825cal, 210g protein, 86g net carbs, 167g fat, 39g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 serving(s) (230cal, 34p, 5c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (873cal, 81p, 12c, 48f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2775cal, 244g protein, 69g net carbs, 153g fat, 33g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
9 oz (603cal, 53p, 14c, 37f)
4 tomato(es) (238cal, 3p, 10c, 19f)
2 serving(s) (230cal, 34p, 5c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (873cal, 81p, 12c, 48f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2800cal, 237g protein, 105g net carbs, 139g fat, 44g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 serving(s) (843cal, 58p, 32c, 42f)
2 serving(s) (230cal, 34p, 5c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2725cal, 205g protein, 105g net carbs, 147g fat, 42g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 serving(s) (843cal, 58p, 32c, 42f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2775cal, 186g protein, 97g net carbs, 164g fat, 44g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 serving(s) (531cal, 29p, 7c, 39f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (498cal, 37p, 23c, 22f)
3 serving(s) (426cal, 25p, 15c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Avocados
3 1/2 avocado(s) (687g)
Lime juice
2 tbsp (28mL)
Other
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Mixed greens
2 1/3 package (5.5 oz) (360g)
Frozen riced cauliflower
3 1/2 cup, frozen (371g)
Vegan sausage
5 sausage (500g)
Frozen cauliflower
3 3/4 cup (425g)
Coleslaw mix
8 cup (720g)
Finfish and Shellfish Products
Sardines, canned in oil
1 can (92g)
Canned tuna
8 1/4 can (1416g)
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Legumes and Legume Products
Roasted peanuts
1 1/3 cup (192g)
Tempeh
1 1/2 lbs (680g)
Peanut butter
4 tbsp (64g)
Soy sauce
1 1/2 tbsp (23mL)
Vegetarian burger crumbles
6 oz (170g)
Beverages
Water
14 cup (3379mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Dairy and Egg Products
Eggs
16 1/2 large (825g)
Butter
4 tsp (18g)
Whole milk
3 1/4 cup (780mL)
String cheese
8 stick (224g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Fresh mozzarella cheese
3 oz (85g)
Spices and Herbs
Salt
5 1/2 g (5g)
Black pepper
1/8 oz (2g)
Garlic powder
1/2 tbsp (4g)
Dijon mustard
1 1/2 tbsp (23g)
Fresh basil
1/2 cup leaves, whole (12g)
Crushed red pepper
2 dash (0g)
Vegetables and Vegetable Products
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1185g)
Raw celery
1/2 bunch (257g)
Fresh spinach
1 3/4 cup(s) (53g)
Garlic
9 1/4 clove(s) (28g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Onion
3 medium (2-1/2" dia) (320g)
Fresh cilantro
1 1/2 tbsp, chopped (5g)
Carrots
2 large (144g)
Nut and Seed Products
Roasted cashews
1 3/4 cup, halves and whole (240g)
Pecans
1/2 cup, halves (50g)
Sunflower kernels
2 2/3 oz (76g)
Baked Products
Bread
7 slice (224g)
Fats and Oils
Mayonnaise
3 tbsp (45mL)
Oil
5 oz (147mL)
Olive oil
1/2 tbsp (8mL)
Ranch dressing
4 tbsp (60mL)
Balsamic vinaigrette
2 tbsp (30mL)
Soups, Sauces, and Gravies
Canned clam chowder
1 1/2 can (18.5 oz) (779g)
Hot sauce
4 tsp (20mL)
Sweets
Honey
3/4 tbsp (16g)
Snacks
Rice cakes, any flavor
2 cakes (18g)
dinner prep - 1 days
1. Simple sardine salad
265 cals, 24p, 4c, 17f (per meal)
1 1/2 tbsp (23mL)
1 can (92g)
1 1/2 cup (45g)
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
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
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 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.
2. Roasted cashews
415 cals, 10p, 20c, 32f (per meal)
1/2 cup, halves and whole (69g)
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Spinach cauliflower mince
250 cals, 11p, 4c, 17f (per meal)
3 1/2 tsp (18mL)
3 1/2 cup, frozen (371g)
1 3/4 cup(s) (52g)
3 1/2 clove(s) (10g)
Recipe has been scaled from original by 1.17x. 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, oil, garlic and some salt and pepper. Mix well.
4
Serve.
breakfast prep - 3 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
1/2 cup cherry tomatoes (84g)
1/4 tbsp (2g)
3/4 avocado(s) (151g)
3 slice (96g)
4 1/2 large (225g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
snack prep - 3 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. Avocado tuna salad
875 cals, 81p, 12c, 48f (per meal)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 cup (120g)
1 small (70g)
4 can (688g)
1 cup, chopped (180g)
Recipe has been scaled from original by 4x. 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.
lunch prep - 1 days
1. Clam chowder
545 cals, 18p, 38c, 33f (per meal)
1 1/2 can (18.5 oz) (779g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Honey dijon salmon
605 cals, 53p, 14c, 37f (per meal)
1 1/2 fillet/s (6 oz each) (255g)
1 1/2 tbsp (23g)
3/4 tbsp (16g)
3/4 clove (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
240 cals, 3p, 10c, 19f (per meal)
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
900 cals, 73p, 39c, 48f (per meal)
2 1/2 small (175g)
5 sausage (500g)
2 1/2 tbsp (38mL)
3 3/4 cup (425g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 2 days
1. Crack slaw with tempeh
845 cals, 58p, 32c, 42f (per meal)
1/2 lbs (227g)
4 cup (360g)
2 tsp (10mL)
2 tbsp (24g)
4 tsp (20mL)
2 clove (6g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
snack prep - 2 days
1. Celery and ranch
150 cals, 1p, 3c, 14f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
4 tbsp (60mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
lunch prep - 1 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Carrot & grounds stir fry
500 cals, 37p, 23c, 22f (per meal)
1 1/2 tbsp, chopped (5g)
1 tbsp (15mL)
1/2 tbsp (8mL)
2 dash (0g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
1/2 large (75g)
1 clove(s) (3g)
6 oz (170g)
2 large (144g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Caprese salad
425 cals, 25p, 15c, 27f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.