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
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 (3075cal, 251g protein, 100g net carbs, 170g fat, 35g fiber per day) cannot be customized.
Day 1
3025cal, 252g protein, 75g net carbs, 175g fat, 35g fiber
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 serving(s) (230cal, 34p, 5c, 8f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
15 oz (1005cal, 88p, 4c, 71f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3050cal, 248g protein, 111g net carbs, 150g fat, 63g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 serving(s) (230cal, 34p, 5c, 8f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
15 oz tilapia (731cal, 91p, 21c, 29f)
3 serving(s) (245cal, 8p, 12c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3050cal, 302g protein, 97g net carbs, 145g fat, 34g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/3 serving(s) (248cal, 38p, 17c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
15 oz tilapia (731cal, 91p, 21c, 29f)
3 serving(s) (245cal, 8p, 12c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3075cal, 271g protein, 104g net carbs, 157g fat, 41g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/3 serving(s) (248cal, 38p, 17c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
6 oz (365cal, 45p, 20c, 11f)
4 serving(s) (429cal, 11p, 16c, 30f)
3 1/2 cup(s) (224cal, 11p, 4c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3075cal, 274g protein, 94g net carbs, 168g fat, 22g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 1/2 serving(s) (886cal, 40p, 16c, 73f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
1 1/3 serving(s) (248cal, 38p, 17c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 cup(s) (160cal, 8p, 3c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3125cal, 206g protein, 107g net carbs, 198g fat, 23g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 sandwich(es) (990cal, 43p, 49c, 65f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
4 cracker(s) (182cal, 8p, 10c, 12f)
10 oz (755cal, 59p, 4c, 55f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3125cal, 206g protein, 107g net carbs, 198g fat, 23g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 sandwich(es) (990cal, 43p, 49c, 65f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
4 cracker(s) (182cal, 8p, 10c, 12f)
10 oz (755cal, 59p, 4c, 55f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (57 items)
Finfish and Shellfish Products
Salmon
35 oz (992g)
Canned tuna
4 1/4 can (726g)
Tilapia, raw
30 oz (851g)
Fats and Oils
Oil
5 oz (147mL)
Olive oil
1/4 lbs (112mL)
Ranch dressing
2/3 cup (165mL)
Spices and Herbs
Thyme, dried
1/8 oz (2g)
Salt
1/2 oz (14g)
Black pepper
1/2 oz (12g)
Capers
1 1/2 tbsp, drained (13g)
Garlic powder
1 3/4 tsp (5g)
Balsamic vinegar
1 tbsp (15mL)
Rosemary, dried
1/4 tbsp (1g)
Oregano, dried
3/4 tbsp, ground (4g)
Fruits and Fruit Juices
Lemon
5/8 large (53g)
Blackberries
3 cup (432g)
Avocados
3 avocado(s) (603g)
Lemon juice
1 fl oz (33mL)
Canned pineapple
1 cup, chunks (181g)
Lime juice
2 1/2 tsp (13mL)
Vegetables and Vegetable Products
Frozen green beans
1 cup (121g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Garlic
10 1/2 clove(s) (32g)
Fresh ginger
1/2 tbsp (3g)
Broccoli
3/4 cup chopped (68g)
Frozen sugar snap peas
6 2/3 cup (960g)
Shallots
1 1/2 shallot (170g)
Tomatoes
9 medium whole (2-3/5" dia) (1111g)
Onion
1 medium (2-1/2" dia) (102g)
Fresh spinach
3 cup(s) (90g)
Bell pepper
3/4 large (123g)
Kale leaves
3 cup, chopped (120g)
Zucchini
3 medium (588g)
Dairy and Egg Products
Butter
1 1/4 stick (144g)
Whole milk
2 1/2 cup (600mL)
Eggs
24 medium (1061g)
Low fat cottage cheese (1% milkfat)
5 cup (1158g)
Sliced cheese
8 slice (1 oz ea) (224g)
Cheese
2 oz (57g)
Beverages
Water
18 cup (4339mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Guacamole, store-bought
4 tbsp (62g)
Frozen riced cauliflower
29 oz (827g)
Mixed greens
2 1/2 cup (75g)
Vegan sausage
3 sausage (300g)
Baked Products
Bread
17 oz (480g)
Crackers
8 crackers (28g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Sesame seeds
1/2 tbsp (5g)
Roasted cashews
1 cup, halves and whole (128g)
Mixed nuts
6 tbsp (50g)
Legumes and Legume Products
Soy sauce
3 tbsp (45mL)
Firm tofu
1 1/2 lbs (709g)
Soups, Sauces, and Gravies
Vegetable broth
3/8 cup(s) (mL)
Frank's red hot sauce
6 1/2 tbsp (98mL)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
1005 cals, 88p, 4c, 71f (per meal)
15 oz (425g)
1 tbsp (14mL)
5 dash, leaves (1g)
5/8 large (53g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Egg & guac sandwich
380 cals, 22p, 25c, 19f (per meal)
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
snack prep - 2 days
1. Tuna cucumber bites
230 cals, 34p, 5c, 8f (per meal)
Recipe has been scaled from original by 2x. 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.
2. Blackberries
105 cals, 3p, 9c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
1 1/2 clove (5g)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tbsp (3g)
3 tbsp (45mL)
1 cup, prepared (191g)
3/4 cup chopped (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Tilapia with tomato caper sauce
730 cals, 91p, 21c, 29f (per meal)
3 tbsp (45mL)
3/8 cup(s) (mL)
3 clove(s) (9g)
1 1/2 shallot (170g)
1 1/2 tbsp, drained (13g)
3 large whole (3" dia) (546g)
30 oz (851g)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
3 dash (0g)
3 dash (1g)
4 cup (576g)
2 tbsp (30mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
1/4 avocado(s) (50g)
1 slice (32g)
1 1/2 large (75g)
Recipe has been scaled from original by 0.25x. 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)
3. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 3 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. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 3 days
1. Cottage cheese and pineapple
250 cals, 38p, 17c, 3f (per meal)
Recipe has been scaled from original by 4x. 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.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
3. Roasted cashews
315 cals, 8p, 15c, 24f (per meal)
6 tbsp, halves and whole (51g)
dinner prep - 1 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Buttery spinach cauliflower mince
225 cals, 11p, 4c, 14f (per meal)
3 1/2 clove (10g)
1 3/4 cup(s) (52g)
3 1/2 cup, frozen (371g)
3 1/2 tsp (17g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
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.
3. Buttered sugar snap peas
430 cals, 11p, 16c, 30f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 tbsp (36g)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Buttery spinach cauliflower mince
160 cals, 8p, 3c, 10f (per meal)
2 1/2 clove (8g)
1 1/4 cup(s) (38g)
2 1/2 cup, frozen (265g)
2 1/2 tsp (12g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
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. Buffalo tofu
885 cals, 40p, 16c, 73f (per meal)
5 tbsp (75mL)
1 1/4 tbsp (19mL)
6 1/2 tbsp (99mL)
17 1/2 oz (496g)
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. 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. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
3/4 large (123g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
330 cals, 24p, 10c, 20f (per meal)
1/4 cup (68mL)
1/2 tbsp (8mL)
3 dash (0g)
3/4 cup, chopped (135g)
3 extra large (168g)
1 1/2 cup, chopped (60g)
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.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Grilled cheese sandwich
990 cals, 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.
snack prep - 2 days
1. Cucumbers and ranch
240 cals, 3p, 11c, 20f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
2. Cheese & crackers
180 cals, 8p, 10c, 12f (per meal)
dinner prep - 2 days
1. Salmon with tomato and herbs
755 cals, 59p, 4c, 55f (per meal)
2 1/2 tbsp (38mL)
1/2 tsp (1g)
1 tsp (1g)
2 1/2 plum tomato (155g)
5 tsp (25mL)
1 tsp, ground (2g)
1 tsp, ground (1g)
3 1/3 fillet/s (6 oz each) (567g)
5 tsp chopped (17g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400 F (200 C).
2
Sprinkle salmon with 1/3 of the olive oil, salt, and pepper.
3
Stir the tomatoes, shallots, remaining olive oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
4
Place each salmon fillet, oiled side down, atop its own individual sheet of foil.
5
Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
6
Place the foil packets on a heavy large baking sheet.
7
Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.
2. Pan roasted zucchini
250 cals, 5p, 9c, 19f (per meal)
3 medium (588g)
1 1/2 tbsp, ground (10g)
1/2 tbsp, ground (3g)
1/2 tbsp (5g)
1/2 tbsp (9g)
3 tbsp (45mL)
Recipe has been scaled from original by 3x. 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.