3100 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 3100 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 (3100cals, 241g protein, 101g net carbs, 172g fat 44g fiber per day) cannot be customized.
Day 1
3125cals, 265g protein, 107g net carbs, 163g fat 45g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
8 cracker(s) (364cal, 15p, 20c, 25f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3025cals, 262g protein, 90g net carbs, 172g fat 19g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 sandwich(es) (495cal, 39p, 24c, 25f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
13 1/2 oz (904cal, 80p, 21c, 55f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3125cals, 257g protein, 77g net carbs, 186g fat 29g fiber per day
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 serving(s) (786cal, 40p, 16c, 58f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 egg(s) (139cal, 13p, 1c, 10f)
13 1/2 oz (904cal, 80p, 21c, 55f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3125cals, 226g protein, 115g net carbs, 171g fat 53g fiber per day
3 quiche(s) (288cal, 19p, 15c, 16f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3100cals, 208g protein, 104g net carbs, 185g fat 46g fiber per day
3 quiche(s) (288cal, 19p, 15c, 16f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2 1/2 serving(s) (886cal, 40p, 16c, 73f)
3 serving(s) (123cal, 8p, 12c, 1f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3075cals, 231g protein, 104g net carbs, 169g fat 50g fiber per day
2 1/2 serving(s) (886cal, 40p, 16c, 73f)
3 serving(s) (123cal, 8p, 12c, 1f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (843cal, 58p, 32c, 42f)
1 container (139cal, 20p, 8c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3050cals, 238g protein, 108g net carbs, 157g fat 65g fiber per day
8 oz (590cal, 48p, 16c, 30f)
2 1/2 serving(s) (416cal, 8p, 16c, 32f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (843cal, 58p, 32c, 42f)
1 container (139cal, 20p, 8c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (62 items)
Nut and Seed Products
Pistachios, shelled
3/4 cup (92g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Roasted cashews
1 cup (123g)
Sesame seeds
2 tsp (6g)
Almond butter
6 tbsp (94g)
Sunflower kernels
4 tbsp (48g)
Vegetables and Vegetable Products
Raw celery
1 1/3 bunch (609g)
Tomatoes
4 medium whole (2-3/5" dia) (488g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Bell pepper
2 large (328g)
Garlic
8 1/4 clove (25g)
Fresh ginger
2 tsp (4g)
Broccoli
1 cup chopped (91g)
Fresh spinach
5 cup(s) (150g)
Frozen sugar snap peas
4 cup (576g)
Zucchini
2 1/2 medium (490g)
Dairy and Egg Products
Eggs
8 large (400g)
Nonfat greek yogurt, plain
6 tbsp (105g)
String cheese
6 stick (168g)
Cheese
2 oz (57g)
Whole milk
6 1/4 cup(s) (1500mL)
Swiss cheese
1/2 cup, shredded (54g)
Other
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Mixed greens
8 3/4 cup (262g)
Plant-based deli slices
5 slices (52g)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Tzatziki
5/8 cup(s) (140g)
Nutritional yeast
2 tsp (3g)
Almond flour
3 tbsp (21g)
Coleslaw mix
8 cup (720g)
Protein greek yogurt, flavored
2 container (300g)
Sweets
Cocoa powder
1 tbsp (5g)
Honey
2 1/4 tbsp (47g)
Beverages
Water
20 3/4 cup(s) (4918mL)
Protein powder
1 1/4 lbs (560g)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Baked Products
Crackers
8 crackers (28g)
Bread
6 3/4 oz (192g)
Soups, Sauces, and Gravies
Hot sauce
5/6 fl oz (25mL)
Frank's red hot sauce
1 1/2 cup (348mL)
Fruits and Fruit Juices
Avocados
3 avocado(s) (620g)
Lime juice
1 1/2 fl oz (47mL)
Orange
1 orange (154g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Spices and Herbs
Black pepper
10 1/2 g (10g)
Salt
1/2 oz (12g)
Garlic powder
2 tsp (6g)
Dijon mustard
1/4 cup (68g)
Dry mustard powder
4 dash (1g)
Oregano, dried
1 1/4 tsp, ground (2g)
Fats and Oils
Olive oil
2 oz (69mL)
Salad dressing
10 1/4 tbsp (154mL)
Mayonnaise
1 1/2 tbsp (23mL)
Oil
6 oz (187mL)
Ranch dressing
1 cup (240mL)
Finfish and Shellfish Products
Canned tuna
3 can (486g)
Salmon
4 1/2 fillet/s (6 oz each) (765g)
Legumes and Legume Products
Firm tofu
2 2/3 lbs (1276g)
Soy sauce
4 tbsp (60mL)
Tempeh
2 3/4 lbs (1247g)
Roasted peanuts
9 1/4 tbsp (85g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
snack prep - 3 days
1. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
2. 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 - 3 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tbsp (35g)
1 tsp (2g)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
387cal, 23p, 29c, 16f (per meal)
1/2 cup (15g)
1 tsp (5mL)
1/3 avocado(s) (67g)
2 slice(s) (64g)
5 slices (52g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
3. Cheese & crackers
364cal, 15p, 20c, 25f (per meal)
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1/2 small (35g)
2 large (328g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
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.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Honey dijon salmon
904cal, 80p, 21c, 55f (per meal)
1 1/2 tbsp (23mL)
2 1/4 clove (7g)
2 1/4 tbsp (47g)
1/4 cup (68g)
4 1/2 fillet/s (6 oz each) (765g)
Recipe has been scaled from original by 2.25x. 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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Tuna salad sandwich
495cal, 39p, 24c, 25f (per meal)
1/2 stalk, small (5" long) (9g)
5 oz (142g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
2 slice (64g)
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.
lunch prep - 1 days
1. Low carb asian tofu bowl
786cal, 40p, 16c, 58f (per meal)
2 clove (6g)
10 oz (284g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Simple mixed greens and tomato salad
265cal, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Celery and ranch
223cal, 2p, 5c, 20f (per meal)
9 stalk, medium (7-1/2" - 8" long) (360g)
6 tbsp (90mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
breakfast prep - 2 days
1. Easy mini quiche
288cal, 19p, 15c, 16f (per meal)
2 large (100g)
1/2 cup(s) (120mL)
1/2 medium (2-1/2" dia) (55g)
1/2 cup, shredded (54g)
4 dash (1g)
2 slice (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
785cal, 65p, 29c, 37f (per meal)
1 1/4 lbs (567g)
2 1/2 tbsp (38mL)
5/8 cup(s) (140g)
10 tbsp (150mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
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.
lunch prep - 1 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 2 days
1. Buffalo tofu
886cal, 40p, 16c, 73f (per meal)
2 1/2 tbsp (38mL)
10 tbsp (150mL)
13 tbsp (198mL)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Almond protein balls
405cal, 19p, 5c, 31f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 2 days
1. Crack slaw with tempeh
843cal, 58p, 32c, 42f (per meal)
2 clove (6g)
4 tsp (20mL)
2 tbsp (24g)
2 tsp (10mL)
4 cup (360g)
1/2 lbs (227g)
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
1. Green protein shake
131cal, 14p, 14c, 1f (per meal)
1/2 orange (77g)
1/4 medium (7" to 7-7/8" long) (30g)
1/2 scoop (1/3 cup ea) (16g)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
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. Pan roasted zucchini
416cal, 8p, 16c, 32f (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.