3000 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 3000 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 (2975cals, 241g protein, 93g net carbs, 166g fat 39g fiber per day) cannot be customized.
Day 1
3025cals, 230g protein, 91g net carbs, 179g fat 36g fiber per day
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 1/3 serving(s) (421cal, 20p, 5c, 33f)
1 serving(s) (118cal, 7p, 3c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
12 oz (847cal, 82p, 32c, 40f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2950cals, 223g protein, 94g net carbs, 168g fat 42g fiber per day
1 serving(s) (118cal, 7p, 3c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
8 oz salmon (748cal, 53p, 23c, 46f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
3025cals, 304g protein, 76g net carbs, 155g fat 29g fiber per day
1 serving(s) (266cal, 15p, 3c, 19f)
4 egg(s) (318cal, 25p, 1c, 24f)
22 oz (725cal, 124p, 3c, 24f)
3 serving(s) (217cal, 4p, 12c, 14f)
1 serving(s) (118cal, 7p, 3c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
8 oz salmon (748cal, 53p, 23c, 46f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
3000cals, 303g protein, 111g net carbs, 135g fat 33g fiber per day
1 serving(s) (266cal, 15p, 3c, 19f)
4 egg(s) (318cal, 25p, 1c, 24f)
22 oz (725cal, 124p, 3c, 24f)
3 serving(s) (217cal, 4p, 12c, 14f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
10 oz (342cal, 57p, 0c, 13f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
2 serving(s) (63cal, 3p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2975cals, 210g protein, 106g net carbs, 171g fat 40g fiber per day
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (484cal, 28p, 13c, 34f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2950cals, 201g protein, 99g net carbs, 175g fat 40g fiber per day
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 serving(s) (235cal, 3p, 7c, 18f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (484cal, 28p, 13c, 34f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2950cals, 212g protein, 73g net carbs, 178g fat 52g fiber per day
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
9 oz (603cal, 53p, 14c, 37f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
8 oz (474cal, 47p, 1c, 31f)
3 serving(s) (478cal, 21p, 14c, 25f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (54 items)
Vegetables and Vegetable Products
Cucumber
3/4 cucumber (8-1/4") (226g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Tomatoes
10 medium whole (2-3/5" dia) (1212g)
Bell pepper
4 1/2 large (730g)
Canned crushed tomatoes
2 cup (484g)
Onion
2 1/4 medium (2-1/2" dia) (245g)
Mushrooms
1 lbs (454g)
Frozen green beans
5 1/3 cup (645g)
Potatoes
1 1/4 large (3" to 4-1/4" dia.) (461g)
Garlic
7 1/3 clove(s) (22g)
Fresh spinach
9 cup(s) (270g)
Collard greens
1 1/2 lbs (680g)
Dairy and Egg Products
Goat cheese
5 oz (141g)
Eggs
36 large (1800g)
Whole milk
2 1/2 cup(s) (600mL)
Butter
3 pat (1" sq, 1/3" high) (15g)
Parmesan cheese
1/2 cup (45g)
Fresh mozzarella cheese
1/2 lbs (227g)
Spices and Herbs
Dried dill weed
3 1/2 tsp (4g)
Garlic powder
2 tsp (6g)
Salt
1/2 oz (12g)
Ground cumin
2 1/2 tsp (5g)
Cajun seasoning
2 tbsp (12g)
Black pepper
2 1/2 g (3g)
Fresh basil
4 tbsp, chopped (11g)
Chili powder
1 tsp (3g)
Dijon mustard
1 1/2 tbsp (23g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Sunflower kernels
2 1/3 oz (66g)
Almonds
1/2 cup, slivered (54g)
Pecans
1 cup, halves (99g)
Fats and Oils
Oil
1/2 lbs (249mL)
Olive oil
3 oz (88mL)
Balsamic vinaigrette
4 tbsp (60mL)
Baked Products
Bread
2 slice (64g)
English muffins
1 1/2 muffin(s) (86g)
Pita bread
4 pita, small (4" dia) (112g)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (888g)
Applesauce
2 to-go container (~4 oz) (244g)
Lime juice
2 fl oz (67mL)
Peach
2 medium (2-2/3" dia) (285g)
Limes
1 fruit (2" dia) (67g)
Beverages
Water
16 1/2 cup(s) (3911mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Finfish and Shellfish Products
Tilapia, raw
3 1/2 lbs (1568g)
Salmon
2 lbs (935g)
Shrimp, raw
10 oz (284g)
Canned tuna
3 can (516g)
Cereal Grains and Pasta
All-purpose flour
1/3 cup(s) (42g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Tempeh
1/2 lbs (227g)
Firm tofu
1 lbs (454g)
Other
Mixed greens
1 1/3 cup (40g)
Sweets
Honey
3/4 tbsp (16g)
snack prep - 3 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
3. Boiled eggs
139cal, 13p, 1c, 10f (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. Egg in an eggplant
361cal, 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.
lunch prep - 1 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
3 large (150g)
6 tbsp cherry tomatoes (56g)
2 slice (64g)
1/2 avocado(s) (101g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. 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)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Almond crusted tilapia
847cal, 82p, 32c, 40f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1 tbsp (15mL)
2 dash (1g)
1/3 cup(s) (42g)
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. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 2 days
1. Salmon & veggie one pot
748cal, 53p, 23c, 46f (per meal)
2 medium (238g)
2 tsp (4g)
1/2 cup(s) (119mL)
2 tbsp (30mL)
2 tsp (2g)
2 cup (484g)
2 small (140g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Basic tempeh
590cal, 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. Sauteed mushrooms
381cal, 14p, 10c, 30f (per meal)
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 2 days
1. Cajun tilapia
725cal, 124p, 3c, 24f (per meal)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2
Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
3
Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
2. Olive oil drizzled green beans
217cal, 4p, 12c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
4 large (200g)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
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. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
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.
3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days
1. Basic shrimp
342cal, 57p, 0c, 13f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque. Season with salt, pepper or seasoning blend of choice.
2. Green beans
63cal, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Baked fries
483cal, 8p, 62c, 18f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
breakfast prep - 3 days
1. Scrambled eggs with spinach, parmesan & tomato
373cal, 26p, 7c, 26f (per meal)
1/4 tbsp (2g)
6 tbsp cherry tomatoes (56g)
3 tbsp (15g)
3 cup(s) (90g)
1/2 tbsp (8mL)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Buttered english muffin
106cal, 2p, 13c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
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.
dinner prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Pita bread
156cal, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Simple mozzarella and tomato salad
484cal, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
2 tbsp, chopped (5g)
2 tbsp (30mL)
4 oz (113g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Peach and goat cheese bites
162cal, 7p, 12c, 9f (per meal)
1
Slice peach from top to bottom to make thin strips.
2
Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
dinner prep - 1 days
1. Chili lime salmon
474cal, 47p, 1c, 31f (per meal)
4 dash (1g)
1 tsp (3g)
1 fruit (2" dia) (67g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Garlic collard greens
478cal, 21p, 14c, 25f (per meal)
4 1/2 clove(s) (14g)
3 dash (2g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Honey dijon salmon
603cal, 53p, 14c, 37f (per meal)
1/2 tbsp (8mL)
3/4 clove (2g)
3/4 tbsp (16g)
1 1/2 tbsp (23g)
1 1/2 fillet/s (6 oz each) (255g)
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. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
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.