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 (3300cals, 231g protein, 103g net carbs, 199g fat 45g fiber per day) cannot be customized.
Day 1
3350cals, 210g protein, 84g net carbs, 227g fat 31g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 serving(s) (989cal, 37p, 15c, 85f)
2 serving(s) (136cal, 3p, 8c, 9f)
6 cracker(s) (101cal, 2p, 13c, 4f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 container (139cal, 20p, 8c, 3f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3325cals, 207g protein, 109g net carbs, 215g fat 35g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
6 cracker(s) (101cal, 2p, 13c, 4f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 container (139cal, 20p, 8c, 3f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3300cals, 223g protein, 103g net carbs, 192g fat 66g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
3 serving(s) (203cal, 4p, 13c, 14f)
1/2 cup (366cal, 5p, 2c, 36f)
3 serving(s) (353cal, 21p, 9c, 26f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3350cals, 239g protein, 122g net carbs, 194g fat 39g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1/2 serving(s) (418cal, 30p, 31c, 18f)
3 serving(s) (203cal, 4p, 13c, 14f)
1/2 cup (366cal, 5p, 2c, 36f)
3 serving(s) (353cal, 21p, 9c, 26f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3275cals, 238g protein, 97g net carbs, 197g fat 43g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 1/3 serving(s) (918cal, 61p, 20c, 61f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 serving(s) (284cal, 21p, 23c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 oz (670cal, 59p, 16c, 41f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3325cals, 243g protein, 105g net carbs, 190g fat 53g fiber per day
2 1/3 serving(s) (918cal, 61p, 20c, 61f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 serving(s) (284cal, 21p, 23c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (713cal, 47p, 30c, 35f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3250cals, 256g protein, 99g net carbs, 181g fat 51g fiber per day
9 oz (335cal, 51p, 0c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 serving(s) (277cal, 9p, 14c, 16f)
1 serving(s) (284cal, 21p, 23c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (713cal, 47p, 30c, 35f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (64 items)
Baked Products
Crackers
42 crackers (147g)
Bread
2 slice (64g)
Nut and Seed Products
Walnuts
1/4 lbs (95g)
Sesame seeds
5 tsp (15g)
Mixed nuts
6 tbsp (50g)
Pecans
1 cup, halves (99g)
Almonds
1/4 lbs (106g)
Sunflower kernels
1/4 lbs (99g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Other
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
20 1/4 cup (608g)
Frozen riced cauliflower
3 3/4 cup, prepared (638g)
Alfredo sauce
1/2 cup (120g)
Tzatziki
1/6 cup(s) (42g)
Vegan sausage
3 sausage (300g)
Teriyaki sauce
1/3 cup (70mL)
Vegetables and Vegetable Products
Garlic
17 1/4 clove(s) (52g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (427g)
Fresh spinach
20 cup(s) (600g)
Fresh ginger
5 tsp (10g)
Broccoli
4 3/4 cup chopped (432g)
Cucumber
2 2/3 cucumber (8-1/4") (803g)
Collard greens
29 1/4 oz (832g)
Kale leaves
1 bunch (191g)
Carrots
2 1/3 medium (142g)
Onion
5 tsp minced (25g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Beets, raw
3 beet (2" dia) (246g)
Fresh green beans
10 oz (283g)
Dairy and Egg Products
Parmesan cheese
6 tbsp (30g)
Eggs
16 large (800g)
String cheese
6 stick (168g)
Cheese
2 slice (1 oz each) (56g)
Butter
5 tsp (23g)
Goat cheese
6 oz (170g)
Whole milk
5 2/3 cup(s) (1361mL)
Fats and Oils
Olive oil
2 oz (63mL)
Mayonnaise
3 tbsp (45mL)
Salad dressing
1 1/4 cup (304mL)
Oil
1/2 lbs (243mL)
Spices and Herbs
Salt
1/2 oz (12g)
Black pepper
3 g (3g)
Dijon mustard
3 tbsp (48g)
Dried dill weed
1 tbsp (3g)
Fresh basil
4 leaves (2g)
Garlic powder
1/2 tsp (1g)
Rosemary, dried
1 tbsp (4g)
Legumes and Legume Products
Firm tofu
2 1/3 lbs (1049g)
Soy sauce
13 tbsp (195mL)
Tempeh
18 oz (510g)
Hummus
6 tbsp (90g)
Fruits and Fruit Juices
Lemon juice
1 tbsp (14mL)
Avocados
4 avocado(s) (829g)
Lemon
1 small (65g)
Lime juice
1 1/3 fl oz (37mL)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Frank's red hot sauce
3 tbsp (46mL)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (86g)
Finfish and Shellfish Products
Salmon
2 1/4 lbs (1039g)
Canned tuna
1/2 lbs (255g)
Tilapia, raw
1/2 lbs (252g)
Sweets
Honey
2 1/2 tsp (18g)
snack prep - 2 days
1. Crackers
101cal, 2p, 13c, 4f (per meal)
12 crackers (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Walnut crusted tofu
989cal, 37p, 15c, 85f (per meal)
3 tbsp (45mL)
3/4 lbs (340g)
1/2 cup, chopped (58g)
1 1/2 tbsp (23g)
3 clove(s) (9g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Low carb asian tofu bowl
982cal, 50p, 20c, 73f (per meal)
5 clove (15g)
1 1/2 lbs (709g)
5 tsp (15g)
1/2 cup (113mL)
5 tsp (10g)
10 tbsp (150mL)
3 3/4 cup, prepared (638g)
2 1/2 cup chopped (228g)
Recipe has been scaled from original by 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.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
557cal, 22p, 27c, 38f (per meal)
2 slice(s), thin/small (30g)
2 slice (1 oz each) (56g)
1 tbsp (16g)
1 tbsp (14g)
2 slice (64g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
3. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Salmon alfredo pasta
418cal, 30p, 32c, 18f (per meal)
3 oz (86g)
1/2 cup (120g)
2 cup(s) (60g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
3. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Cucumber goat cheese bites
353cal, 21p, 9c, 26f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
471cal, 39p, 17c, 22f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1/6 cup(s) (42g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. 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. Garlic collard greens
584cal, 26p, 17c, 31f (per meal)
5 1/2 clove(s) (17g)
1/2 tsp (3g)
2 tbsp (28mL)
29 1/3 oz (832g)
Recipe has been scaled from original by 1.83x. 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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
2 large (100g)
2 dash (1g)
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.
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. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
5/8 avocado(s) (126g)
5/8 bunch (106g)
5/8 small (36g)
Recipe has been scaled from original by 0.63x. 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. Pan fried salmon poke bowl
918cal, 61p, 20c, 61f (per meal)
2 1/3 medium (142g)
3/4 tbsp (12mL)
1 1/6 cucumber (8-1/4") (351g)
1 1/6 avocado(s) (234g)
1/4 cup (70mL)
18 2/3 oz (529g)
3 1/2 tsp (17mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat.
2
Season salmon with salt and pepper to taste.
3
Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the salmon over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more. Remove from heat and cut into bite-sized pieces. Set aside.
4
Assemble bowl by arranging avocado, cucumber, carrots, and salmon and drizzling lime juice and teriyaki sauce on top. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
1. Tuna and crackers
284cal, 21p, 23c, 12f (per meal)
dinner prep - 1 days
1. Honey dijon salmon
670cal, 59p, 16c, 41f (per meal)
1/2 tbsp (8mL)
5/6 clove (3g)
2 1/2 tsp (18g)
5 tsp (25g)
1 2/3 fillet/s (6 oz each) (283g)
Recipe has been scaled from original by 0.83x. 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. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1 1/4 tsp (6mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 avocado(s) (168g)
5 tsp (25mL)
5 tsp minced (25g)
Recipe has been scaled from original by 0.83x. 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.
breakfast prep - 2 days
1. Egg in an eggplant
361cal, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Tempeh power bowl
713cal, 47p, 30c, 35f (per meal)
3 beet (2" dia) (246g)
1 tbsp (4g)
3 tbsp (45mL)
3 tbsp (45mL)
6 tbsp (90g)
2 1/4 cup chopped (205g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Put foil on a baking sheet and add the chopped beets and broccoli.
3
Pour half of the oil on the veggies along with the rosemary and salt/pepper to taste. Mix around the veggies until they're fully coated.
4
Roast veggies in the oven for about 25 minutes, stirring once.
5
[Optional] Boil tempeh in water for 10 minutes to remove any bitterness in the tempeh. Drain when done.
6
Cut tempeh into bite-sized cubes.
7
Heat a skillet over medium heat and add the remaining oil. Add in the tempeh and cook until lightly browned, stirring occasionally, about 5 minutes.
8
Mix together the hummus and soy sauce.
9
When all elements are done, plate the veggies, add the tempeh and top with hummus sauce.
10
Serve.
lunch prep - 1 days
1. Pan fried tilapia
335cal, 51p, 1c, 14f (per meal)
1/2 lbs (252g)
3 dash (2g)
3 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Green beans with almonds & lemon
277cal, 9p, 14c, 16f (per meal)
10 oz (283g)
1 1/4 dash (1g)
2 1/2 tbsp, slivered (17g)
1 1/4 tsp (6mL)
2 tsp (9g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
