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 (2975cal, 217g protein, 102g net carbs, 168g fat, 45g fiber per day) cannot be customized.
Day 1
2950cal, 219g protein, 97g net carbs, 169g fat, 45g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 container (139cal, 20p, 8c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2975cal, 253g protein, 82g net carbs, 163g fat, 45g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 container (139cal, 20p, 8c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2900cal, 223g protein, 115g net carbs, 156g fat, 38g fiber
2 jar(s) (310cal, 26p, 6c, 19f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 container (139cal, 20p, 8c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
3000cal, 209g protein, 109g net carbs, 173g fat, 43g fiber
2 jar(s) (310cal, 26p, 6c, 19f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 3/4 serving(s) (645cal, 19p, 34c, 43f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
3000cal, 208g protein, 106g net carbs, 169g fat, 54g fiber
2 jar(s) (310cal, 26p, 6c, 19f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 3/4 serving(s) (645cal, 19p, 34c, 43f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (843cal, 58p, 32c, 42f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2950cal, 205g protein, 103g net carbs, 172g fat, 45g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 serving(s) (705cal, 31p, 22c, 47f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (186cal, 28p, 13c, 2f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz tempeh (651cal, 49p, 22c, 34f)
2 1/2 serving(s) (303cal, 11p, 15c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2950cal, 205g protein, 103g net carbs, 172g fat, 45g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 serving(s) (705cal, 31p, 22c, 47f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (186cal, 28p, 13c, 2f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz tempeh (651cal, 49p, 22c, 34f)
2 1/2 serving(s) (303cal, 11p, 15c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (57 items)
Fruits and Fruit Juices
Avocados
4 3/4 avocado(s) (954g)
Lime juice
3 1/2 tsp (18mL)
Lemon juice
1 fl oz (27mL)
Clementines
3 fruit (222g)
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Pears
1 3/4 small (259g)
Pomegranate
14 tbsp arils (seed/juice sacs) (152g)
Canned pineapple
1/2 cup, chunks (91g)
Spices and Herbs
Salt
1 tsp (3g)
Black pepper
1 tsp (1g)
Rosemary, dried
3 dash (0g)
Ground cumin
4 tsp (8g)
Dill weed, fresh
2 1/2 tbsp, chopped (4g)
Red wine vinegar
5 tbsp (75mL)
Other
Mixed greens
8 1/4 cup (248g)
Protein greek yogurt, flavored
3 container (450g)
Nutritional yeast
10 1/2 g (11g)
Coleslaw mix
4 cup (360g)
Vegetables and Vegetable Products
Onion
2 1/2 small (166g)
Tomatoes
7 2/3 medium whole (2-3/5" dia) (942g)
Mushrooms
2 1/4 oz (64g)
Bell pepper
3 1/3 large (550g)
Raw celery
1/3 bunch (177g)
Fresh spinach
13 1/4 cup(s) (398g)
Cucumber
3 1/4 cucumber (8-1/4") (978g)
Garlic
2 clove (6g)
Finfish and Shellfish Products
Canned tuna
6 1/2 can (1108g)
Nut and Seed Products
Almonds
1 2/3 cup, whole (238g)
Walnuts
3 1/4 oz (93g)
Sunflower kernels
1/4 lbs (100g)
Roasted cashews
1/2 cup, halves and whole (69g)
Roasted pumpkin seeds, unsalted
6 1/4 oz (177g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fats and Oils
Oil
1/4 cup (68mL)
Mayonnaise
3 tbsp (45mL)
Salad dressing
4 tbsp (60mL)
Balsamic vinaigrette
1/3 cup (79mL)
Olive oil
5 tsp (25mL)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
2 3/4 cup (622g)
Eggs
18 large (900g)
Cheese
3/4 cup, shredded (85g)
String cheese
2 stick (56g)
Butter
1 1/2 tbsp (20g)
Goat cheese
1/4 lbs (99g)
Feta cheese
10 tbsp, crumbled (94g)
Baked Products
Bread
13 oz (368g)
Legumes and Legume Products
Peanut butter
5 2/3 oz (161g)
Roasted peanuts
1 cup (161g)
Tempeh
1 1/4 lbs (567g)
Black beans
1/2 cup (120g)
Firm tofu
4 slice(s) (336g)
Soy sauce
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Salsa verde
4 tbsp (64g)
Snacks
High-protein granola bar
2 bar (80g)
dinner prep - 1 days
1. Avocado tuna salad
655 cals, 61p, 9c, 36f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (258g)
6 tbsp, chopped (68g)
Recipe has been scaled from original by 1.5x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. High protein scrambled eggs
295 cals, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. 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.
3. Cherry tomatoes
30 cals, 1p, 4c, 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.
snack prep - 3 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. 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.
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. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
breakfast prep - 3 days
1. Veggie mason jar omelet
310 cals, 26p, 6c, 19f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
dinner prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Pear, pomegranate salad
645 cals, 19p, 35c, 43f (per meal)
1 3/4 small (259g)
5 1/4 cup(s) (158g)
14 tbsp arils (seed/juice sacs) (152g)
1/4 lbs (99g)
1/3 cup (79mL)
1/2 cup, chopped (51g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together, except the vinaigrette.
2
Drizzle vinaigrette on salad when serving.
dinner prep - 1 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. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
lunch prep - 2 days
1. Salsa verde tofu salad
705 cals, 31p, 22c, 47f (per meal)
2 roma tomato (160g)
4 tbsp (64g)
4 tsp (8g)
1/2 cup (120g)
1/2 cup (59g)
8 slices (200g)
6 cup (180g)
4 tsp (20mL)
4 slice(s) (336g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
snack prep - 2 days
1. Cottage cheese and pineapple
185 cals, 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.
dinner prep - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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. Greek cucumber &feta salad
305 cals, 11p, 15c, 21f (per meal)
2 1/2 cucumber (8-1/4") (753g)
2 1/2 tbsp, chopped (4g)
1/3 tsp (0g)
10 tbsp, crumbled (94g)
5 tbsp (75mL)
5 tsp (25mL)
1/3 tsp (1g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.