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, 253g protein, 99g net carbs, 176g fat, 49g fiber per day) cannot be customized.
Day 1
3175cal, 237g protein, 113g net carbs, 175g fat, 53g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
3 egg(s) (213cal, 17p, 1c, 16f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
10 oz (706cal, 68p, 27c, 34f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3225cal, 230g protein, 91g net carbs, 202g fat, 31g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
3 egg(s) (213cal, 17p, 1c, 16f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3150cal, 324g protein, 88g net carbs, 145g fat, 47g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
19 1/2 oz (608cal, 100p, 7c, 20f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3150cal, 324g protein, 88g net carbs, 145g fat, 47g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
19 1/2 oz (608cal, 100p, 7c, 20f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3200cal, 215g protein, 112g net carbs, 188g fat, 52g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
8 lettuce wrap(s) (449cal, 35p, 4c, 32f)
2 cup(s) (144cal, 3p, 13c, 2f)
8 square(s) (479cal, 6p, 28c, 34f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3200cal, 214g protein, 103g net carbs, 192g fat, 54g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
3 egg(s) (386cal, 21p, 3c, 29f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 2/3 serving(s) (571cal, 51p, 27c, 28f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3200cal, 229g protein, 92g net carbs, 186g fat, 60g fiber
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
9 oz (696cal, 54p, 25c, 40f)
4 cup(s) (285cal, 12p, 4c, 19f)
3 egg(s) (386cal, 21p, 3c, 29f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 2/3 serving(s) (571cal, 51p, 27c, 28f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Collard greens
4 lbs (1777g)
Garlic
20 clove(s) (60g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (461g)
Cucumber
1 cucumber (8-1/4") (339g)
Romaine lettuce
8 leaf inner (48g)
Raw celery
1/3 bunch (177g)
Fresh cilantro
2 tbsp, chopped (6g)
Onion
1 medium (2-1/2" dia) (119g)
Green pepper
1/4 cup, chopped (31g)
Fresh spinach
2 cup(s) (60g)
Fats and Oils
Oil
4 oz (117mL)
Olive oil
2 1/2 oz (81mL)
Salad dressing
13 1/2 tbsp (203mL)
Mayonnaise
3 tbsp (45mL)
Spices and Herbs
Salt
2/3 oz (18g)
Garlic powder
1/2 tbsp (5g)
Cajun seasoning
1/4 cup (29g)
Black pepper
1/8 oz (4g)
Fresh basil
6 leaves (3g)
Rosemary, dried
1/4 tbsp (1g)
Finfish and Shellfish Products
Tilapia, raw
10 oz (280g)
Sardines, canned in oil
3 can (276g)
Canned tuna
3 1/2 can (617g)
Cod, raw
2 1/2 lbs (1105g)
Smoked salmon
4 oz (113g)
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Nut and Seed Products
Almonds
9 oz (260g)
Walnuts
1/2 cup, shelled (50g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (35g)
Seitan
13 1/3 oz (378g)
Beverages
Water
17 1/2 cup (4224mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Vegan sausage
7 sausage (700g)
Mixed greens
18 cup (540g)
Vinaigrette, store-bought, any flavor
1/4 cup (68mL)
Frozen riced cauliflower
4 cup, frozen (424g)
Fruits and Fruit Juices
Avocados
5 1/2 avocado(s) (1106g)
Nectarine
2 medium (2-1/2" dia) (284g)
Raspberries
2 cup (246g)
Grapes
2 1/2 cup (230g)
Lime juice
2 fl oz (63mL)
Orange
1 1/2 orange (231g)
Lemon juice
3/4 tbsp (11mL)
Baked Products
Bread
10 oz (288g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Dairy and Egg Products
Eggs
29 1/3 medium (1289g)
Butter
2 tbsp (28g)
Sliced cheese
4 slice (1 oz ea) (112g)
Feta cheese
1/2 cup (75g)
Legumes and Legume Products
Roasted peanuts
1 1/4 cup (183g)
Sweets
Chocolate, dark, 70-85%
8 square(s) (80g)
dinner prep - 1 days
1. Almond crusted tilapia
705 cals, 68p, 27c, 34f (per meal)
10 oz (280g)
6 2/3 tbsp, slivered (45g)
1/4 cup(s) (35g)
1/4 tsp (1g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.83x. 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. Garlic collard greens
400 cals, 18p, 12c, 21f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Avocado & vegan sausage toast
300 cals, 19p, 18c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook sausage according to package instructions. When sausage is cool enough to handle, slice it in half lengthwise, and then, if needed, slice again so that it will fit on your slice of bread.
2
Toast bread, if desired.
3
Using a fork, mash the avocado onto the bread. Season with some salt and pepper and top with sausage slices. Serve.
2. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
1. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
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.
3. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Simple sardine salad
795 cals, 72p, 13c, 50f (per meal)
1/4 cup (68mL)
3 can (276g)
4 1/2 cup (135g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
breakfast prep - 3 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
1/2 cup cherry tomatoes (84g)
1/4 tbsp (2g)
3/4 avocado(s) (151g)
3 slice (96g)
4 1/2 large (225g)
Recipe has been scaled from original by 0.75x. 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)
snack prep - 3 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.
dinner prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Cajun cod
610 cals, 100p, 7c, 20f (per meal)
Recipe has been scaled from original by 6.5x. 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.
2. Garlic collard greens
425 cals, 19p, 12c, 22f (per meal)
2 2/3 lbs (1210g)
2 2/3 tbsp (40mL)
8 clove(s) (24g)
1/4 tbsp (4g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Smoked salmon & feta lettuce wraps
450 cals, 35p, 4c, 32f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
On top each leaf of lettuce, place some smoked salmon and feta. Season with a dash of salt/pepper. Serve.
3. Raspberries
145 cals, 3p, 13c, 2f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Tuna salad wrap
550 cals, 37p, 33c, 29f (per meal)
5 oz (142g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
1 tortilla (approx 10" dia) (72g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
breakfast prep - 2 days
1. Eggs with tomato and avocado
490 cals, 23p, 6c, 37f (per meal)
3 slice(s), thick/large (1/2" thick) (81g)
3 large (150g)
3/4 avocado(s) (151g)
3 dash (1g)
3 dash (0g)
3 leaves (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 2 days
1. Avocado deviled eggs
385 cals, 21p, 3c, 29f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Garlic pepper seitan
570 cals, 51p, 27c, 28f (per meal)
1/4 cup (50mL)
6 2/3 tbsp, chopped (67g)
4 clove(s) (13g)
1/4 cup, chopped (31g)
13 1/3 oz (378g)
1/2 tsp, ground (1g)
5 tsp (25mL)
1/4 tsp (1g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1/4 cup minced (53g)
1/4 cup (53mL)
1 3/4 avocado(s) (352g)
1 3/4 medium whole (2-3/5" dia) (215g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 1 days
1. Orange & rosemary salmon
695 cals, 54p, 25c, 40f (per meal)
1 1/2 fillet/s (6 oz each) (255g)
1/4 tbsp (1g)
1 1/2 orange (231g)
3/4 tbsp (11mL)
1 tsp (6mL)
3 dash (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Spinach cauliflower mince
285 cals, 12p, 4c, 19f (per meal)
4 tsp (20mL)
4 cup, frozen (424g)
2 cup(s) (60g)
4 clove(s) (12g)
Recipe has been scaled from original by 1.33x. 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, oil, garlic and some salt and pepper. Mix well.
4
Serve.