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 (2800cals, 218g protein, 94g net carbs, 155g fat 37g fiber per day) cannot be customized.
Day 1
2775cals, 263g protein, 104g net carbs, 130g fat 33g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
12 oz (510cal, 68p, 1c, 26f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2825cals, 231g protein, 100g net carbs, 144g fat 50g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 container (131cal, 14p, 13c, 3f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (319cal, 14p, 9c, 17f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
6 oz tempeh (651cal, 49p, 22c, 34f)
4 serving(s) (271cal, 5p, 17c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2825cals, 234g protein, 96g net carbs, 146g fat 52g fiber per day
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (319cal, 14p, 9c, 17f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
16 oz (801cal, 95p, 31c, 33f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2750cals, 190g protein, 104g net carbs, 156g fat 43g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/2 cup (366cal, 5p, 2c, 36f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
16 oz (801cal, 95p, 31c, 33f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2775cals, 185g protein, 77g net carbs, 173g fat 43g fiber per day
8 oz (474cal, 47p, 1c, 31f)
2 serving(s) (195cal, 1p, 7c, 16f)
1 serving(s) (201cal, 7p, 40c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 cup(s) (393cal, 9p, 4c, 37f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2750cals, 230g protein, 87g net carbs, 158g fat 18g fiber per day
1 serving(s) (186cal, 28p, 13c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (474cal, 47p, 1c, 31f)
2 serving(s) (195cal, 1p, 7c, 16f)
1 serving(s) (201cal, 7p, 40c, 0f)
2 serving(s) (734cal, 56p, 6c, 54f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2825cals, 194g protein, 93g net carbs, 176g fat 22g fiber per day
1 serving(s) (186cal, 28p, 13c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 2/3 serving(s) (938cal, 19p, 54c, 66f)
2 serving(s) (734cal, 56p, 6c, 54f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (55 items)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 cup (288g)
Frozen broccoli
3 1/2 cup (319g)
Bell pepper
2 large (337g)
Onion
3/4 medium (2-1/2" dia) (83g)
Garlic
9 clove(s) (26g)
Collard greens
2 lbs (907g)
Kale leaves
5/6 bunch (142g)
Sweet potatoes
5/6 sweetpotato, 5" long (175g)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (178g)
All-purpose flour
2/3 cup(s) (83g)
Spices and Herbs
Salt
1/2 oz (17g)
Black pepper
4 1/4 g (4g)
Cajun seasoning
4 tsp (9g)
Ground cumin
1/2 tbsp (3g)
Chili powder
2 tsp (5g)
Fresh basil
4 leaves (2g)
Cinnamon
1/4 tbsp (2g)
Fats and Oils
Olive oil
2 1/2 oz (78mL)
Oil
4 oz (119mL)
Salad dressing
2/3 cup (158mL)
Finfish and Shellfish Products
Tilapia, raw
2 3/4 lbs (1232g)
Cod, raw
3/4 lbs (340g)
Salmon
2 lbs (907g)
Canned tuna
1 can (172g)
Fruits and Fruit Juices
Lemon juice
3 1/2 fl oz (108mL)
Avocados
4 avocado(s) (804g)
Raspberries
1 1/2 cup (185g)
Apples
1/2 medium (3" dia) (91g)
Limes
2 fruit (2" dia) (134g)
Lime juice
1 tsp (5mL)
Canned pineapple
1/2 cup, chunks (91g)
Dried cranberries
5 tsp (17g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Dairy and Egg Products
Whole milk
1 cup(s) (240mL)
Eggs
10 large (500g)
Butter
6 tbsp (88g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Parmesan cheese
2/3 cup (66g)
Goat cheese
3 1/3 tbsp (47g)
Nut and Seed Products
Roasted cashews
3/4 cup (103g)
Almonds
1 1/3 cup, whole (188g)
Pecans
5 oz (146g)
Walnuts
1/2 cup, shelled (56g)
Other
Cottage cheese & fruit cup
2 container (340g)
Vegan sausage
4 sausage (400g)
Nutritional yeast
3/4 tbsp (3g)
Mixed greens
10 1/2 cup (315g)
Protein greek yogurt, flavored
3 container (450g)
Coleslaw mix
5/6 package (14 oz) (318g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Peanut butter
1/4 lbs (96g)
Tempeh
6 oz (170g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
lunch prep - 1 days
1. Broiled tilapia
510cal, 68p, 1c, 26f (per meal)
3 dash (2g)
1 1/2 tbsp (23mL)
3/4 lbs (336g)
3 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Couscous
251cal, 9p, 50c, 1f (per meal)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
snack prep - 2 days
1. Protein shake (milk)
129cal, 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.
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 - 1 days
1. Cajun cod
374cal, 62p, 4c, 12f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered broccoli
467cal, 10p, 7c, 40f (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.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 dash (0g)
2 large (100g)
1 dash (0g)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Vegan sausage
536cal, 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. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
3/4 tbsp (3g)
1/2 tbsp (8mL)
3/4 tbsp (11mL)
3 tbsp (48g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. 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 salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
3. Raspberries
54cal, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Pan seared breaded tilapia
801cal, 95p, 31c, 33f (per meal)
2 2/3 tbsp (38g)
2/3 cup(s) (83g)
4 tsp (20mL)
1/2 tbsp, ground (3g)
1/2 tbsp (8g)
2 lbs (896g)
Recipe has been scaled from original by 1.33x. 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. Sauteed peppers and onions
63cal, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 3 days
1. Avocado
351cal, 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 3 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Chili lime salmon
474cal, 47p, 1c, 31f (per meal)
1 tsp (2g)
2 tsp (5g)
2 fruit (2" dia) (134g)
1 lbs (454g)
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
Arrange enough lime slices on the parchment to create a bed for the salmon. Place the salmon skin-side down on top of the limes.
3
Squeeze some lime juice over the salmon and rub with chili powder, cumin, and some salt. Place any remaining lime slices on top.
4
Bake for 12-15 minutes until the salmon flakes easily with a fork. Squeeze extra lime juice over the top and serve.
2. Couscous
201cal, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Coleslaw
195cal, 1p, 7c, 16f (per meal)
3 dash (2g)
3 dash (1g)
5/6 clove (2g)
2 1/2 tbsp (36mL)
2 1/2 tbsp (36mL)
5/6 package (14 oz) (318g)
Recipe has been scaled from original by 0.8x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
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.
breakfast prep - 2 days
1. Cottage cheese and pineapple
186cal, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
3. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
dinner prep - 2 days
1. Cheesy garlicy salmon
734cal, 56p, 6c, 54f (per meal)
2 clove(s) (6g)
2 tbsp (30mL)
4 leaves (2g)
2 tbsp (30mL)
1 lbs (454g)
2/3 cup (66g)
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Simple mixed greens salad
102cal, 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.
lunch prep - 1 days
1. Kale, sweet potato, cranberry salad
938cal, 19p, 54c, 66f (per meal)
5/6 bunch (142g)
2 1/2 tbsp (38mL)
1 tsp (2g)
1 tsp (4mL)
1/4 cup, chopped (23g)
1/4 cup (47g)
5 tsp (17g)
5/6 sweetpotato, 5" long (175g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400F (200C).
2
Toss sweet potato cubes in about 1/3 of the oil, reserving the rest for later, along with the cinnamon and a sprinkle of salt.
3
Roast sweet potatoes in the oven for about 23 minutes and then sprinkle on the pecans and roast for another 7 minutes until sweet potatoes and soft and pecans are toasted. Remove them from the oven and let them cool down a little.
4
Toss the kale, sweet potatoes, pecans and all other remaining ingredients together. Serve.