3300 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 3300 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 (3275cal, 249g protein, 97g net carbs, 191g fat, 44g fiber per day) cannot be customized.
Day 1
3325cal, 233g protein, 56g net carbs, 229g fat, 30g fiber
4 taco(s) (700cal, 30p, 8c, 58f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
2 cake(s) (479cal, 16p, 25c, 34f)
16 oz (1027cal, 93p, 0c, 73f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3300cal, 236g protein, 96g net carbs, 201g fat, 39g fiber
4 taco(s) (700cal, 30p, 8c, 58f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
2 cake(s) (479cal, 16p, 25c, 34f)
14 oz (988cal, 95p, 37c, 47f)
2 serving(s) (145cal, 3p, 8c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3275cal, 250g protein, 96g net carbs, 192g fat, 38g fiber
3 2/3 serving(s) (887cal, 51p, 25c, 62f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 1/2 serving(s) (327cal, 12p, 10c, 25f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
14 oz (988cal, 95p, 37c, 47f)
2 serving(s) (145cal, 3p, 8c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3250cal, 245g protein, 109g net carbs, 181g fat, 49g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
4 egg(s) (277cal, 25p, 1c, 19f)
12 oz (804cal, 70p, 3c, 56f)
2 1/2 serving(s) (213cal, 3p, 31c, 5f)
1 1/2 serving(s) (327cal, 12p, 10c, 25f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 zucchini halve(s) (576cal, 32p, 31c, 30f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3275cal, 246g protein, 113g net carbs, 185g fat, 45g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
4 egg(s) (277cal, 25p, 1c, 19f)
12 oz (804cal, 70p, 3c, 56f)
2 1/2 serving(s) (213cal, 3p, 31c, 5f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 1/2 serving(s) (1029cal, 44p, 46c, 65f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3275cal, 237g protein, 118g net carbs, 181g fat, 56g fiber
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
9 1/3 oz salmon (873cal, 61p, 27c, 53f)
2 1/2 cup(s) (160cal, 8p, 3c, 10f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 1/2 serving(s) (1029cal, 44p, 46c, 65f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3250cal, 298g protein, 91g net carbs, 167g fat, 50g fiber
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
9 1/3 oz salmon (873cal, 61p, 27c, 53f)
2 1/2 cup(s) (160cal, 8p, 3c, 10f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
19 1/2 oz (608cal, 100p, 7c, 20f)
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 (55 items)
Finfish and Shellfish Products
Salmon
3 2/3 lbs (1663g)
Tilapia, raw
1 3/4 lbs (784g)
Cod, raw
1 1/4 lbs (553g)
Fats and Oils
Oil
3 oz (86mL)
Olive oil
2 oz (61mL)
Balsamic vinaigrette
1/4 cup (55mL)
Vegetables and Vegetable Products
Frozen green beans
3 2/3 cup (444g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Tomatoes
5 medium whole (2-3/5" dia) (608g)
Kale leaves
7/8 bunch (149g)
Zucchini
7 1/4 large (2341g)
Carrots
1 1/4 lbs (567g)
Green onions
1/2 cup, sliced (56g)
Bell pepper
4 1/3 medium (516g)
Canned crushed tomatoes
2 1/3 cup (565g)
Onion
1 3/4 medium (2-1/2" dia) (190g)
Garlic
5 clove (15g)
Fresh spinach
2 1/2 cup(s) (75g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1 1/2 g (1g)
Fresh basil
1/4 cup, chopped (10g)
Thyme, dried
1 tsp, leaves (1g)
Ground cumin
3/4 tbsp (5g)
Dried dill weed
3/4 tbsp (2g)
Garlic powder
1/2 tsp (1g)
Cajun seasoning
2 tbsp (15g)
Dairy and Egg Products
Butter
3/8 stick (48g)
Eggs
14 large (700g)
Cheddar cheese
2 cup, shredded (226g)
Fresh mozzarella cheese
1/2 lbs (208g)
Goat cheese
3 oz (85g)
Whole milk
5 cup (1200mL)
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Beverages
Water
18 1/2 cup(s) (4431mL)
Protein powder
19 1/2 scoop (1/3 cup ea) (605g)
Fruits and Fruit Juices
Raspberries
2 1/4 cup (277g)
Lemon
1 1/2 large (135g)
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
7/8 fl oz (26mL)
Lime juice
1/3 cup (79mL)
Canned pineapple
3/4 cup, chunks (136g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Pasta sauce
3/4 cup (195g)
Legumes and Legume Products
Peanut butter
1 3/4 cup (448g)
Roasted peanuts
2 cup (265g)
Soy sauce
1/2 cup (105mL)
Snacks
Rice cakes, any flavor
4 cakes (36g)
Other
Guacamole, store-bought
13 oz (371g)
Coleslaw mix
3 1/2 cup (315g)
Frozen riced cauliflower
5 cup, frozen (530g)
Nut and Seed Products
Almonds
5 2/3 oz (162g)
Chia seeds
3 1/2 tsp (17g)
Sesame seeds
3 1/2 tsp (11g)
Cereal Grains and Pasta
All-purpose flour
3/4 cup(s) (97g)
Sweets
Honey
1 1/4 tbsp (26g)
dinner prep - 1 days
1. Simple salmon
1025 cals, 93p, 0c, 73f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
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 - 3 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Rice cakes with peanut butter
480 cals, 16p, 25c, 34f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
lunch prep - 2 days
1. Cheese and guac tacos
700 cals, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Almond crusted tilapia
990 cals, 95p, 37c, 47f (per meal)
1 3/4 lbs (784g)
56 tsp, slivered (126g)
3/4 cup(s) (97g)
1/2 tsp (2g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 2.33x. 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. Olive oil drizzled green beans
145 cals, 3p, 8c, 9f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (323g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
snack prep - 2 days
1. Celery and peanut butter
325 cals, 12p, 10c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 1 days
1. Simple mozzarella and tomato salad
885 cals, 51p, 25c, 62f (per meal)
2 3/4 large whole (3" dia) (501g)
1/2 lbs (208g)
1/4 cup (55mL)
1/4 cup, chopped (10g)
Recipe has been scaled from original by 0.92x. 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 - 1 days
1. Goat cheese and marinara stuffed zucchini
575 cals, 32p, 31c, 30f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Simple kale & avocado salad
405 cals, 8p, 17c, 27f (per meal)
7/8 bunch (149g)
7/8 small (51g)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch 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.
2. Honey glazed carrots
215 cals, 3p, 31c, 5f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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.
dinner prep - 2 days
1. Sesame peanut zoodles
1030 cals, 44p, 46c, 65f (per meal)
1 3/4 tsp (8g)
1 3/4 tbsp (26mL)
1/4 cup, sliced (28g)
1 3/4 tsp (5g)
1/4 cup (53mL)
1/2 cup (112g)
1 3/4 cup (158g)
3 1/2 medium (686g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
snack prep - 3 days
1. Pepper strips and guacamole
100 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
2. 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.
breakfast prep - 2 days
1. Cottage cheese and pineapple
280 cals, 43p, 19c, 4f (per meal)
Recipe has been scaled from original by 3x. 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. Salmon & veggie one pot
875 cals, 61p, 27c, 53f (per meal)
3/4 tbsp (5g)
5/8 cup(s) (140mL)
2 1/3 tbsp (35mL)
3/4 tbsp (2g)
2 1/3 cup (565g)
2 1/3 small (163g)
2 1/3 medium (278g)
18 2/3 oz (529g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Buttery spinach cauliflower mince
160 cals, 8p, 3c, 10f (per meal)
5 clove (15g)
2 1/2 cup(s) (75g)
5 cup, frozen (530g)
5 tsp (24g)
Recipe has been scaled from original by 1.67x. 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.
dinner prep - 1 days
1. Cajun cod
610 cals, 100p, 7c, 20f (per meal)
Recipe has been scaled from original by 3.25x. 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. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1 3/4 tbsp minced (26g)
1 3/4 tbsp (26mL)
7/8 avocado(s) (176g)
7/8 medium whole (2-3/5" dia) (108g)
1/2 tbsp (7mL)
1/2 tsp (1g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.88x. 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.