3200 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 3200 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 (3175cal, 260g protein, 102g net carbs, 174g fat, 38g fiber per day) cannot be customized.
Day 1
3150cal, 260g protein, 105g net carbs, 166g fat, 49g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
2 square(s) (120cal, 2p, 7c, 9f)
4 serving(s) (841cal, 66p, 40c, 38f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
15 oz (1059cal, 102p, 40c, 51f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3175cal, 327g protein, 96g net carbs, 150g fat, 33g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
2 square(s) (120cal, 2p, 7c, 9f)
24 oz (748cal, 123p, 8c, 24f)
1 serving(s) (110cal, 5p, 10c, 4f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
15 oz (1059cal, 102p, 40c, 51f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3200cal, 236g protein, 95g net carbs, 192g fat, 36g fiber
4 serving(s) (481cal, 26p, 3c, 37f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (531cal, 29p, 7c, 39f)
3 peach(es) (198cal, 4p, 36c, 1f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
12 oz (804cal, 70p, 3c, 56f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3200cal, 236g protein, 95g net carbs, 192g fat, 36g fiber
4 serving(s) (481cal, 26p, 3c, 37f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (531cal, 29p, 7c, 39f)
3 peach(es) (198cal, 4p, 36c, 1f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
12 oz (804cal, 70p, 3c, 56f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3175cal, 272g protein, 104g net carbs, 170g fat, 32g fiber
1 3/4 serving(s) (326cal, 50p, 22c, 4f)
1 serving(s) (183cal, 9p, 2c, 15f)
2 serving(s) (740cal, 29p, 17c, 57f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 1/2 cups (101cal, 1p, 8c, 6f)
2 serving(s) (139cal, 13p, 3c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
1 serving(s) (108cal, 5p, 10c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3125cal, 261g protein, 107g net carbs, 169g fat, 33g fiber
1 3/4 serving(s) (326cal, 50p, 22c, 4f)
1 serving(s) (183cal, 9p, 2c, 15f)
2 serving(s) (740cal, 29p, 17c, 57f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 1/2 cups (101cal, 1p, 8c, 6f)
2 serving(s) (139cal, 13p, 3c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
10 oz (670cal, 59p, 16c, 41f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3175cal, 227g protein, 114g net carbs, 180g fat, 47g fiber
1 3/4 serving(s) (326cal, 50p, 22c, 4f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 can(s) (354cal, 12p, 30c, 17f)
2 serving(s) (469cal, 6p, 13c, 37f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/2 cups (101cal, 1p, 8c, 6f)
2 serving(s) (139cal, 13p, 3c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
10 oz (670cal, 59p, 16c, 41f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (55 items)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
1/4 oz (8g)
Cajun seasoning
2 2/3 tbsp (18g)
Thyme, dried
1 tsp, leaves (1g)
Garlic powder
3/4 tbsp (7g)
Paprika
4 dash (1g)
Onion powder
4 dash (1g)
Ground cumin
1 tsp (2g)
Dijon mustard
3 1/3 tbsp (50g)
Vegetables and Vegetable Products
Frozen broccoli
7 cup (637g)
Tomatoes
9 1/4 medium whole (2-3/5" dia) (1137g)
Artichokes, canned
1 1/3 cup hearts (224g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Eggplant
8 1 inch (2.5 cm) slice(s) (480g)
Fresh parsley
4 tbsp chopped (15g)
Garlic
7 2/3 clove(s) (23g)
Fresh spinach
6 cup(s) (180g)
Edamame, frozen, shelled
3 cup (354g)
Onion
2 tbsp minced (30g)
Dairy and Egg Products
Butter
1 stick (104g)
String cheese
2 stick (56g)
Whole milk
1/3 gallon (1320mL)
Eggs
16 large (800g)
Low fat cottage cheese (1% milkfat)
7 1/4 cup (1639g)
Finfish and Shellfish Products
Tilapia, raw
2 1/2 lbs (1180g)
Canned salmon
3/4 lbs (340g)
Cod, raw
1 1/2 lbs (680g)
Salmon
2 3/4 lbs (1247g)
Nut and Seed Products
Almonds
1/3 lbs (23 whole kernels) (149g)
Sunflower kernels
3 oz (83g)
Mixed nuts
4 tbsp (34g)
Walnuts
14 tbsp shelled (50 halves) (88g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Roasted cashews
4 tbsp, halves and whole (34g)
Cereal Grains and Pasta
All-purpose flour
13 1/4 tbsp (104g)
Fats and Oils
Olive oil
4 oz (125mL)
Balsamic vinaigrette
1/2 cup (120mL)
Oil
1/4 lbs (140mL)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Fruits and Fruit Juices
Avocados
4 1/3 avocado(s) (871g)
Lemon juice
2 1/2 fl oz (80mL)
Lemon
1 large (84g)
Peach
6 medium (2-2/3" dia) (900g)
Canned pineapple
1 1/3 cup, chunks (238g)
Lime juice
2 tbsp (30mL)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Honey
3 1/4 oz (91g)
Other
Mixed greens
8 2/3 cup (260g)
Popcorn, microwave, salted
7 1/2 cup popped (83g)
Snacks
High-protein granola bar
2 bar (80g)
Legumes and Legume Products
Firm tofu
1 package (16 oz) (453g)
Soy sauce
4 tbsp (60mL)
Roasted peanuts
6 tbsp (55g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
dinner prep - 2 days
1. Almond crusted tilapia
1060 cals, 102p, 40c, 51f (per meal)
2 lbs (840g)
1 1/4 cup, slivered (135g)
13 1/3 tbsp (104g)
5 dash (2g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. 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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. 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.
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Salmon & artichoke salad
840 cals, 66p, 40c, 38f (per meal)
1/2 cup (120mL)
1 1/3 cup cherry tomatoes (198g)
6 cup (180g)
1 1/3 cup hearts (224g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 1 days
1. Cajun cod
750 cals, 123p, 8c, 24f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
3. Buttered lima beans
110 cals, 5p, 10c, 4f (per meal)
1/4 package (10 oz) (71g)
1 dash (1g)
1 tsp (5g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
breakfast prep - 2 days
1. Egg in an eggplant
480 cals, 26p, 3c, 37f (per meal)
Recipe has been scaled from original by 4x. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 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.
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
805 cals, 70p, 3c, 56f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
1 tsp, leaves (1g)
1 large (84g)
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.
lunch prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. 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.
breakfast prep - 3 days
1. Cottage cheese and pineapple
325 cals, 50p, 22c, 4f (per meal)
5 1/4 cup (1187g)
1 1/3 cup, chunks (238g)
Recipe has been scaled from original by 5.25x. 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 - 1 days
1. Tilapia with almond gremolata
930 cals, 73p, 7c, 67f (per meal)
4 tbsp chopped (15g)
4 dash (1g)
4 dash (1g)
4 dash (2g)
2 clove(s) (6g)
4 tbsp (60mL)
1 tbsp (15mL)
2 tbsp, slivered (14g)
3/4 lbs (340g)
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Olive oil drizzled lima beans
110 cals, 5p, 10c, 4f (per meal)
1/2 dash, ground (0g)
1 dash (1g)
1/4 package (10 oz) (71g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Tofu spinach salad
740 cals, 29p, 17c, 57f (per meal)
1 package (16 oz) (453g)
6 cup(s) (180g)
12 cherry tomatoes (204g)
4 tbsp (60mL)
4 tbsp (60mL)
1 tsp (2g)
4 tbsp (60mL)
4 clove(s) (12g)
1 tbsp (12g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
In a small bowl, mix together the soy sauce, garlic, cumin, and half of the oil.
3
Add in the cubed tofu and mix until well-coated.
4
Optional: wrap in plastic and marinade in the refrigerator for a few hours or overnight.
5
Place some greased parchment paper onto a baking sheet. Add tofu.
6
Bake in oven for 30 minutes, flipping halfway through.
7
Assemble salad by placing the tofu, tomatoes, and avocado on a bed of spinach.
8
Top with lemon juice, sunflower kernels, remaining oil, and salt/pepper to taste.
9
Toss and serve.
10
Storage note: if meal prepping, store extra tofu in an airtight container in the fridge. Mix the dressing and store separately also in an airtight container in the fridge. Mix all elements together right before eating.
2. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 3 days
1. Popcorn
100 cals, 1p, 8c, 6f (per meal)
7 1/2 cup popped (83g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Edamame
140 cals, 13p, 3c, 6f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 2 days
1. Honey dijon salmon
670 cals, 59p, 16c, 41f (per meal)
3 1/3 fillet/s (6 oz each) (567g)
1/4 cup (50g)
5 tsp (35g)
1 2/3 clove (5g)
1 tbsp (17mL)
Recipe has been scaled from original by 1.67x. 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. Buttered broccoli
335 cals, 7p, 5c, 29f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
3. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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.