2900 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 2900 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.
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2900cal, 211g protein, 95g net carbs, 163g fat, 47g fiber per day) cannot be customized.
Day 1
2850cal, 193g protein, 104g net carbs, 158g fat, 61g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 nuggets (294cal, 16p, 27c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
2 serving(s) (213cal, 10p, 7c, 15f)
1 2/3 cup(s) (87cal, 2p, 14c, 1f)
2 1/2 serving(s) (1054cal, 72p, 40c, 53f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2850cal, 204g protein, 92g net carbs, 162g fat, 51g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 serving(s) (213cal, 10p, 7c, 15f)
1 2/3 cup(s) (87cal, 2p, 14c, 1f)
3 1/2 serving(s) (909cal, 72p, 22c, 53f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2900cal, 198g protein, 95g net carbs, 171g fat, 50g fiber
3 serving(s) (361cal, 20p, 2c, 28f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 serving(s) (421cal, 33p, 20c, 19f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2875cal, 231g protein, 90g net carbs, 153g fat, 48g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1 serving(s) (186cal, 6p, 9c, 10f)
10 1/2 oz (327cal, 54p, 4c, 11f)
3 cup(s) (192cal, 10p, 3c, 12f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2900cal, 244g protein, 99g net carbs, 151g fat, 42g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1 serving(s) (186cal, 6p, 9c, 10f)
15 oz tilapia (731cal, 91p, 21c, 29f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2925cal, 204g protein, 94g net carbs, 175g fat, 39g fiber
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2925cal, 204g protein, 94g net carbs, 175g fat, 39g fiber
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (63 items)
Fruits and Fruit Juices
Strawberries
3 1/3 cup, whole (480g)
Avocados
4 avocado(s) (787g)
Lemon juice
1 fl oz (29mL)
Lime juice
5 tbsp (72mL)
Soups, Sauces, and Gravies
Hot sauce
1 fl oz (27mL)
Vegetable broth
1/6 cup(s) (mL)
Pesto sauce
4 tbsp (64g)
Fats and Oils
Oil
1/2 lbs (227mL)
Olive oil
1 1/4 tbsp (18mL)
Balsamic vinaigrette
1/4 lbs (125mL)
Vegetables and Vegetable Products
Garlic
9 clove(s) (27g)
Cauliflower
2 cup(s), riced (256g)
Eggplant
9 1 inch (2.5 cm) slice(s) (540g)
Tomatoes
14 medium whole (2-3/5" dia) (1737g)
Ketchup
4 tsp (23g)
Broccoli
3 3/4 cup chopped (341g)
Romaine lettuce
7 cup shredded (329g)
Onion
2 medium (2-1/2" dia) (233g)
Carrots
7 medium (427g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Artichokes, canned
2/3 cup hearts (112g)
Bell pepper
2 1/4 large (376g)
Fresh spinach
1 1/2 cup(s) (45g)
Shallots
3/4 shallot (85g)
Dairy and Egg Products
Eggs
41 medium (1812g)
Parmesan cheese
1/4 cup (18g)
Nonfat greek yogurt, plain
1/4 cup (61g)
String cheese
8 stick (224g)
Whole milk
3 cup (720mL)
Butter
4 tbsp (57g)
Sliced cheese
6 slice (1 oz ea) (168g)
Fresh mozzarella cheese
1/2 lbs (222g)
Other
Vegan chik'n nuggets
5 1/3 nuggets (115g)
Coleslaw mix
5 cup (450g)
Italian seasoning
1 tsp (4g)
Vegan sausage
6 sausage (600g)
Mixed greens
1 1/2 package (5.5 oz) (219g)
Frozen cauliflower
3 cup (340g)
Frozen riced cauliflower
3 cup, frozen (318g)
Nut and Seed Products
Mixed nuts
5 tbsp (42g)
Sunflower kernels
2 1/2 tbsp (30g)
Roasted pumpkin seeds, unsalted
1/4 cup (26g)
Chia seeds
3 tbsp (43g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
1 cup(s) (240mL)
Legumes and Legume Products
Tempeh
26 oz (737g)
Roasted peanuts
1 1/4 cup (183g)
Hummus
1 cup (244g)
Spices and Herbs
Dijon mustard
3 1/2 tsp (18g)
Garlic powder
1 1/4 tsp (4g)
Salt
1/4 oz (8g)
Black pepper
3 g (3g)
Cinnamon
4 dash (1g)
Vanilla extract
1 tsp (5mL)
Cajun seasoning
3 1/2 tsp (8g)
Capers
3/4 tbsp, drained (6g)
Fresh basil
1/2 oz (17g)
Finfish and Shellfish Products
Canned salmon
6 oz (170g)
Cod, raw
2/3 lbs (298g)
Tilapia, raw
15 oz (425g)
Sweets
Maple syrup
2 tsp (10mL)
Baked Products
Bread
6 slice (192g)
snack prep - 2 days
1. Skillet cauliflower tots
215 cals, 10p, 7c, 15f (per meal)
1 tbsp (15mL)
4 tsp (20mL)
2 tsp (6g)
2 extra large (112g)
2 cup(s), riced (256g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
breakfast prep - 3 days
1. Egg in an eggplant
360 cals, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. 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.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
lunch prep - 1 days
1. Chik'n nuggets
295 cals, 16p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Crack slaw with tempeh
1055 cals, 72p, 40c, 53f (per meal)
10 oz (284g)
5 cup (450g)
2 1/2 tsp (13mL)
2 1/2 tbsp (30g)
5 tsp (25mL)
2 1/2 clove (8g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
910 cals, 72p, 22c, 53f (per meal)
1 3/4 tbsp (26mL)
1/4 cup (26g)
1/4 cup (18g)
3 1/2 tsp (18g)
1/4 cup (61g)
1 3/4 cup chopped (159g)
7 large (350g)
7 cup shredded (329g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Tomato and avocado salad
390 cals, 5p, 11c, 31f (per meal)
1/4 cup minced (50g)
1/4 cup (50mL)
1 2/3 avocado(s) (335g)
1 2/3 medium whole (2-3/5" dia) (205g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Salmon & artichoke salad
420 cals, 33p, 20c, 19f (per meal)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
320 cals, 15p, 4c, 24f (per meal)
4 large (200g)
1 avocado(s) (201g)
2 tbsp chopped (20g)
2 tbsp, diced (19g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Basic vegan chia pudding
185 cals, 6p, 9c, 10f (per meal)
2 tsp (10mL)
4 dash (1g)
1 tsp (5mL)
1 cup(s) (240mL)
3 tbsp (43g)
1
Mix all ingredients together in a small container. Cover and refrigerate mixture 2 hours to overnight, until chia seeds plump up. Serve.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Cajun cod
325 cals, 54p, 4c, 11f (per meal)
Recipe has been scaled from original by 1.75x. 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. Tomato and avocado salad
350 cals, 5p, 10c, 28f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
3. Buttery spinach cauliflower mince
190 cals, 10p, 3c, 12f (per meal)
3 clove (9g)
1 1/2 cup(s) (45g)
3 cup, frozen (318g)
1 tbsp (14g)
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 - 1 days
1. Tilapia with tomato caper sauce
730 cals, 91p, 21c, 29f (per meal)
1 1/2 tbsp (23mL)
1/6 cup(s) (mL)
1 1/2 clove(s) (5g)
3/4 shallot (85g)
3/4 tbsp, drained (6g)
1 1/2 large whole (3" dia) (273g)
15 oz (425g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Sauce: Add half of the oil (reserving the rest for later), garlic and shallot to a skillet over medium heat. Sautee for about 5 minutes. Stir in tomatoes and cook for another 3-5 minutes. Add in broth and simmer for about 5 minutes until it has reduced. Add capers, cook for 1 more minute and turn off heat.
2
Fish: Line a baking sheet with foil and preheat your oven's broiler. Prep the fish by rubbing all sides with the remaining oil, and a pinch of salt/pepper. Place the fish on the baking sheet and bake in the broiler on the lowest rack for 6-8 minutes. Check fish every few minutes to make sure it doesn't overcook or get scorched. Tilapia will be done when flesh is opaque and flakes with a fork.
3
When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.
2. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 3 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
1. Pesto scrambled eggs
395 cals, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
745 cals, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Basic tempeh
590 cals, 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. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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.