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 (3175cals, 256g protein, 105g net carbs, 170g fat 48g fiber per day) cannot be customized.
Day 1
3200cals, 277g protein, 93g net carbs, 174g fat 39g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3150cals, 202g protein, 110g net carbs, 190g fat 52g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (193cal, 3p, 25c, 7f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (641cal, 8p, 22c, 52f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3150cals, 277g protein, 111g net carbs, 158g fat 42g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 sandwich(es) (743cal, 58p, 36c, 38f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 serving(s) (942cal, 78p, 35c, 44f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3175cals, 244g protein, 116g net carbs, 166g fat 59g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/2 sandwich(es) (743cal, 58p, 36c, 38f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/6 cup(s) (167cal, 4p, 14c, 10f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 serving(s) (942cal, 78p, 35c, 44f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3200cals, 277g protein, 104g net carbs, 161g fat 55g fiber per day
1/2 serving(s) (167cal, 7p, 7c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1/6 cup(s) (167cal, 4p, 14c, 10f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (705cal, 31p, 22c, 47f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3125cals, 269g protein, 106g net carbs, 158g fat 52g fiber per day
2 serving(s) (705cal, 31p, 22c, 47f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3150cals, 247g protein, 95g net carbs, 182g fat 37g fiber per day
12 oz (804cal, 70p, 3c, 56f)
3 serving(s) (203cal, 4p, 13c, 14f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)

Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (55 items)
Dairy and Egg Products
Eggs
13 large (650g)
Whole milk
5 1/4 cup(s) (1255mL)
String cheese
3 stick (84g)
Fresh mozzarella cheese
4 oz (113g)
Lowfat flavored greek yogurt
1/8 cup (31g)
Butter
5 tsp (23g)
Beverages
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Water
17 1/2 cup(s) (4148mL)
Baked Products
Bread
14 2/3 oz (416g)
Other
Guacamole, store-bought
3 tbsp (46g)
Mixed greens
12 cup (365g)
Italian seasoning
1/4 tbsp (3g)
Tzatziki
3/4 cup(s) (168g)
Vegan sausage
3 sausage (300g)
Fats and Oils
Oil
6 3/4 oz (206mL)
Ranch dressing
3 tbsp (45mL)
Mayonnaise
1/4 cup (68mL)
Balsamic vinaigrette
2 tbsp (31mL)
Salad dressing
1/4 cup (68mL)
Nut and Seed Products
Pecans
1 3/4 cup, halves (173g)
Roasted cashews
1 1/2 cup (200g)
Roasted almonds
1 tbsp (9g)
Chia seeds
3 tbsp (43g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Vegetables and Vegetable Products
Onion
3/4 small (55g)
Tomatoes
9 medium whole (2-3/5" dia) (1100g)
Bell pepper
1 1/2 large (246g)
Cabbage
3/4 head, small (about 4-1/2" dia) (536g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Raw celery
1 1/2 stalk, small (5" long) (26g)
Frozen mixed veggies
4 cup (540g)
Frozen green beans
1 2/3 cup (202g)
Finfish and Shellfish Products
Canned tuna
5 1/2 can (970g)
Tilapia, raw
3 lbs (1344g)
Salmon
3/4 lbs (340g)
Spices and Herbs
Black pepper
2 1/2 g (2g)
Salt
1/4 oz (7g)
Fresh basil
2 tbsp, chopped (5g)
Cajun seasoning
2 tbsp (14g)
Ground cumin
4 tsp (8g)
Thyme, dried
4 dash, leaves (1g)
Fruits and Fruit Juices
Lime juice
1 tbsp (16mL)
Avocados
3 1/2 avocado(s) (719g)
Raisins
2 tbsp (not packed) (18g)
Raspberries
2 1/2 cup (308g)
Lemon juice
1 tsp (5mL)
Lemon
1/2 large (42g)
Legumes and Legume Products
Roasted peanuts
1 cup (164g)
Tempeh
2 lbs (907g)
Black beans
1/2 cup (120g)
Firm tofu
4 slice(s) (336g)
Hummus
10 tbsp (150g)
Soups, Sauces, and Gravies
Frank's red hot sauce
3/4 cup (180mL)
Salsa verde
4 tbsp (64g)
Sweets
M&m's
1/4 package (1.69 oz) (12g)
snack prep - 3 days

1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
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. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days

1. Avocado tuna salad
727cal, 68p, 10c, 40f (per meal)
3/8 small (29g)
6 2/3 tbsp, chopped (75g)
1 2/3 can (287g)
1 2/3 cup (50g)
1/4 tsp (0g)
1/4 tsp (1g)
1/2 tbsp (8mL)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 1.67x. 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
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days

1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/8 small (26g)
1 1/2 large (246g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days

1. Roasted cabbage steaks with dressing
641cal, 8p, 22c, 52f (per meal)
3/4 head, small (about 4-1/2" dia) (536g)
2 1/4 tbsp (34mL)
3 tbsp (45mL)
1/4 tbsp (3g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
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. Roasted tomatoes
208cal, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. 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.

3. Baked fries
193cal, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days

1. Tuna salad sandwich
743cal, 58p, 36c, 38f (per meal)
3/4 stalk, small (5" long) (13g)
1/2 lbs (213g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 1/4 tbsp (34mL)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
1 tbsp, chopped (3g)
1 tbsp (15mL)
2 oz (57g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days

1. Buffalo tempeh with tzatziki
942cal, 78p, 35c, 44f (per meal)
1 1/2 lbs (680g)
3 tbsp (45mL)
3/4 cup(s) (168g)
3/4 cup (180mL)
Recipe has been scaled from original by 3x. 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. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days

1. Trail mix
167cal, 4p, 15c, 10f (per meal)
1/4 package (1.69 oz) (12g)
1 tbsp (9g)
2 tbsp (not packed) (18g)
1 tbsp (9g)
2 tbsp (17g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together and enjoy.

3. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days

1. Chia yogurt parfait
167cal, 7p, 7c, 9f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine chia seeds, milk, and a pinch of salt in a large bowl or container with a lid. Stir, cover, and refrigerate overnight or for at least 2 hours.
2
Top chia pudding with greek yogurt. Serve.

3. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
lunch prep - 2 days

1. Cajun tilapia
791cal, 136p, 3c, 26f (per meal)
Recipe has been scaled from original by 2x. 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. Mixed vegetables
194cal, 9p, 26c, 2f (per meal)
4 cup (540g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days

1. Salsa verde tofu salad
705cal, 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.
breakfast prep - 2 days

1. Hummus toast
293cal, 14p, 30c, 9f (per meal)
snack prep - 2 days

1. Avocado
176cal, 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.
dinner prep - 1 days

1. Vegan sausage
804cal, 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. Buttered green beans
245cal, 4p, 10c, 19f (per meal)
1 2/3 cup (202g)
1 1/4 dash (1g)
1 1/4 dash (0g)
5 tsp (23g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 1 days

1. Slow-baked salmon with lemon and thyme
804cal, 70p, 3c, 56f (per meal)
1/2 large (42g)
3/4 lbs (340g)
3/4 tbsp (11mL)
4 dash, leaves (1g)
Recipe has been scaled from original by 0.5x. 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. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.