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.
Option 1: Generate your own plan
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2875cals, 212g protein, 92g net carbs, 169g fat 35g fiber per day) cannot be customized.
Day 1
2875cals, 225g protein, 74g net carbs, 177g fat 23g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 1/2 oz (741cal, 71p, 28c, 35f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
9 oz (726cal, 54p, 2c, 55f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2825cals, 253g protein, 97g net carbs, 149g fat 25g fiber per day
1/2 serving(s) (152cal, 7p, 1c, 13f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 1/2 oz (741cal, 71p, 28c, 35f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2900cals, 219g protein, 107g net carbs, 169g fat 22g fiber per day
8 mini muffin(s) (448cal, 35p, 3c, 33f)
2 sandwich(es) (990cal, 43p, 49c, 65f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2875cals, 219g protein, 78g net carbs, 169g fat 41g fiber per day
8 mini muffin(s) (448cal, 35p, 3c, 33f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
8 oz (619cal, 48p, 22c, 35f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2900cals, 200g protein, 86g net carbs, 181g fat 33g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 2/3 serving(s) (684cal, 64p, 3c, 46f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2850cals, 182g protein, 109g net carbs, 167g fat 49g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
8 oz (590cal, 48p, 16c, 30f)
2 2/3 serving(s) (262cal, 6p, 15c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2850cals, 188g protein, 93g net carbs, 169g fat 54g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 patty (~3oz each) (598cal, 33p, 12c, 42f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
8 oz (590cal, 48p, 16c, 30f)
2 2/3 serving(s) (262cal, 6p, 15c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (57 items)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Almonds
1/2 lbs (235g)
Pecans
2 oz (60g)
Dairy and Egg Products
Eggs
35 1/2 medium (1564g)
Cheddar cheese
13 tbsp, shredded (92g)
Sliced cheese
4 slice (1 oz ea) (112g)
Butter
1/3 cup (66g)
Nonfat greek yogurt, plain
1/4 cup (58g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (715g)
Green onions
1 tbsp chopped (6g)
Zucchini
2 1/2 medium (490g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Onion
5/6 small (57g)
Kale leaves
4 1/2 cup, chopped (180g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Frozen broccoli
3 cup (273g)
Garlic
4 clove(s) (12g)
Fresh green beans
1 1/3 lbs (605g)
Spices and Herbs
Fresh basil
4 leaves (2g)
Salt
1/2 oz (17g)
Garlic powder
1 1/4 tsp (4g)
Oregano, dried
1 1/4 tsp, ground (2g)
Black pepper
1/3 oz (9g)
Rosemary, dried
1 3/4 tsp (2g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Yellow mustard
4 dash or 1 packet (3g)
Paprika
2 dash (1g)
Dijon mustard
1/4 tbsp (4g)
Dried dill weed
1/2 tsp (0g)
Lemon pepper
4 dash (0g)
Fats and Oils
Olive oil
3 oz (99mL)
Salad dressing
3/4 cup (176mL)
Balsamic vinaigrette
2 tbsp (30mL)
Oil
2 1/2 oz (73mL)
Mayonnaise
4 tbsp (60mL)
Snacks
High-protein granola bar
2 bar (80g)
Finfish and Shellfish Products
Tilapia, raw
1 1/3 lbs (588g)
Salmon
1 2/3 lbs (765g)
Canned tuna
1 1/4 can (215g)
Canned salmon
5 oz (142g)
Cereal Grains and Pasta
All-purpose flour
5/8 cup(s) (73g)
Beverages
Water
15 cup (3610mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Mixed greens
16 cup (480g)
Vegan sausage
6 sausage (600g)
Soups, Sauces, and Gravies
Pesto sauce
2 1/4 tbsp (36g)
Baked Products
Bread
8 slice (256g)
Legumes and Legume Products
Peanut butter
9 1/2 tbsp (152g)
Roasted peanuts
1 1/4 cup (183g)
Tempeh
1 lbs (454g)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Lemon juice
2 1/2 tbsp (38mL)
Orange
4 1/3 orange (667g)
Lime juice
1 1/4 tsp (6mL)
Avocados
1 avocado(s) (226g)
Raisins
1 1/2 miniature box (.5 oz) (21g)
snack prep - 2 days
2. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
breakfast prep - 2 days
1. Tomato and basil omelet
152cal, 8p, 2c, 13f (per meal)
1/2 plum tomato (31g)
2 leaves (1g)
1/2 tbsp (8mL)
1/2 tbsp chopped (3g)
1/2 tbsp, shredded (4g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tomato, cheese, basil, onion, half of the oil, and some salt and pepper together.
2
Heat remaining oil in a small frying pan and pour in an even layer of the eggs. Once cooked, spoon tomato mixture over half of the omelette, and fold the other half of the omelette over it.
3
Keep on the heat for another 30 seconds or so and then remove and plate.
lunch prep - 2 days
1. Almond crusted tilapia
741cal, 71p, 28c, 35f (per meal)
1 1/3 lbs (588g)
14 tbsp, slivered (95g)
1 3/4 tbsp (26mL)
1/2 tsp (1g)
5/8 cup(s) (73g)
Recipe has been scaled from original by 1.75x. 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. Pan roasted zucchini
208cal, 4p, 8c, 16f (per meal)
2 1/2 tbsp (38mL)
1 1/4 tsp (8g)
1 1/4 tsp (4g)
1 1/4 tsp, ground (2g)
1 1/4 tbsp, ground (9g)
2 1/2 medium (490g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Baked salmon with pecans and pesto
726cal, 55p, 2c, 55f (per meal)
2 1/4 tbsp (36g)
1 1/2 tbsp, chopped (10g)
1 1/2 fillet/s (6 oz each) (255g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
990cal, 43p, 49c, 65f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Egg & cheese mini muffin
448cal, 35p, 3c, 33f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 2 days
1. 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.
dinner prep - 1 days
1. Orange & rosemary salmon
619cal, 48p, 22c, 35f (per meal)
1/3 tsp (2g)
1 tsp (5mL)
2 tsp (10mL)
1 1/3 orange (205g)
1/4 tbsp (1g)
1 1/3 fillet/s (6 oz each) (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
1/3 small (22g)
5 tbsp, chopped (56g)
1 1/4 can (215g)
1 1/4 cup (38g)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 1/4 tsp (6mL)
5/8 avocado(s) (126g)
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.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
304cal, 22p, 10c, 18f (per meal)
1 1/2 cup, chopped (60g)
3 large (150g)
3/4 cup, chopped (135g)
3 dash (0g)
1/2 tbsp (8mL)
1/4 cup (68mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
snack prep - 3 days
1. Ants on a log
184cal, 6p, 10c, 12f (per meal)
1 1/2 tbsp (24g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 miniature box (.5 oz) (7g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
2. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Salmon with herb mustard yogurt sauce
684cal, 64p, 3c, 46f (per meal)
1/2 tbsp (8mL)
1 tsp (4g)
1/2 tsp (0g)
2 1/2 tsp (13mL)
1/4 cup (58g)
10 oz (284g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook salmon by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Meanwhile, make the yogurt sauce. In a small bowl, mix together the yogurt, lemon juice, dill, dijon, and some salt and pepper.
4
Serve salmon with yogurt sauce.
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
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. Buttery garlic green beans
262cal, 6p, 15c, 16f (per meal)
4 clove(s) (12g)
1 1/3 lbs (605g)
4 dash (0g)
1/4 tbsp (4g)
2 2/3 tbsp (38g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 1 days
1. Salmon patty salad
598cal, 33p, 12c, 42f (per meal)
1 tbsp (15mL)
1 tbsp (15mL)
2 tbsp (30mL)
1 roma tomato (80g)
1/2 avocado(s) (101g)
3 cup (90g)
1 large (50g)
5 oz (142g)
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.