3400 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 3400 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 (3375cals, 279g protein, 106g net carbs, 188g fat 37g fiber per day) cannot be customized.
Day 1
3375cals, 257g protein, 126g net carbs, 182g fat 53g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/3 serving(s) (790cal, 39p, 61c, 37f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3375cals, 263g protein, 69g net carbs, 205g fat 48g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
2 stick(s) (165cal, 13p, 3c, 11f)
12 oz (807cal, 71p, 2c, 57f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 serving(s) (469cal, 6p, 13c, 37f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3400cals, 272g protein, 75g net carbs, 205g fat 43g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
12 oz (807cal, 71p, 2c, 57f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 serving(s) (469cal, 6p, 13c, 37f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3325cals, 355g protein, 115g net carbs, 153g fat 20g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
16 oz (787cal, 98p, 5c, 42f)
1 3/4 serving(s) (278cal, 5p, 30c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3350cals, 279g protein, 120g net carbs, 183g fat 27g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
16 oz (787cal, 98p, 5c, 42f)
1 3/4 serving(s) (278cal, 5p, 30c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3400cals, 264g protein, 117g net carbs, 194g fat 34g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3 sausage link(s) (1083cal, 87p, 47c, 57f)
12 oz salmon (1123cal, 79p, 35c, 69f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3400cals, 264g protein, 117g net carbs, 194g fat 34g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3 sausage link(s) (1083cal, 87p, 47c, 57f)
12 oz salmon (1123cal, 79p, 35c, 69f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (47 items)
Nut and Seed Products
Roasted cashews
14 tbsp (120g)
Pecans
1 cup, halves (99g)
Vegetables and Vegetable Products
Cucumber
3/4 cucumber (8-1/4") (226g)
Tomatoes
11 1/2 medium whole (2-3/5" dia) (1404g)
Onion
5 1/2 medium (2-1/2" dia) (606g)
Frozen mixed veggies
9 1/3 oz (265g)
Bell pepper
5 large (849g)
Frozen corn kernels
2 1/3 cup (317g)
Kale leaves
6 cup, chopped (240g)
Canned crushed tomatoes
3 cup (726g)
Finfish and Shellfish Products
Canned tuna
6 1/4 can (1082g)
Salmon
3 lbs (1360g)
Tilapia, raw
2 lbs (896g)
Cod, raw
1 1/4 lbs (567g)
Spices and Herbs
Fresh basil
4 leaves (2g)
Black pepper
1/4 oz (8g)
Salt
3/4 oz (22g)
Garlic powder
1/2 tbsp (5g)
Rosemary, dried
1/2 tbsp (2g)
Balsamic vinegar
2 tbsp (30mL)
Ground cumin
1 tbsp (6g)
Dried dill weed
1 tbsp (3g)
Fruits and Fruit Juices
Avocados
6 3/4 avocado(s) (1365g)
Lime juice
4 fl oz (124mL)
Lemon juice
2 tbsp (30mL)
Dairy and Egg Products
Eggs
26 large (1300g)
String cheese
4 stick (112g)
Whole milk
7 1/2 cup(s) (1771mL)
Butter
5/6 stick (90g)
Parmesan cheese
1/2 cup (50g)
Sliced cheese
3 slice (1 oz ea) (84g)
Other
Mixed greens
12 1/2 cup (375g)
Vegan sausage
6 sausage (600g)
Frozen cauliflower
4 1/2 cup (510g)
Beverages
Water
22 1/4 cup (5338mL)
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Fats and Oils
Olive oil
2 1/2 oz (80mL)
Salad dressing
2/3 cup (158mL)
Mayonnaise
3 tbsp (45mL)
Oil
1/4 lbs (104mL)
Soups, Sauces, and Gravies
Oriental flavored ramen
5/8 package with flavor packet (50g)
Pesto sauce
4 tbsp (64g)
Legumes and Legume Products
Soy sauce
1 3/4 tsp (9mL)
Extra firm tofu
9 1/3 oz (265g)
Lentils, raw
1/2 cup (96g)
Baked Products
Bread
3 slice (96g)
Sweets
Chocolate, dark, 70-85%
8 square(s) (80g)
snack prep - 2 days
1. Tuna cucumber bites
173cal, 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.
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.
lunch prep - 1 days
1. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1/2 small (35g)
1/2 cup, chopped (90g)
2 can (344g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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. Tofu lo-mein
790cal, 39p, 61c, 37f (per meal)
5/8 package with flavor packet (50g)
9 1/3 oz (265g)
3 1/2 tsp (17mL)
7/8 cup(s) (207mL)
1 3/4 tsp (9mL)
9 1/3 oz (265g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. 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.
2. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
1 tsp, ground (2g)
1 tsp (6g)
1 tsp (3g)
1 tbsp (15mL)
2 medium whole (2-3/5" dia) (246g)
2 avocado(s) (402g)
4 tbsp (60mL)
4 tbsp minced (60g)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Baked pesto salmon
807cal, 71p, 2c, 57f (per meal)
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Simple mixed greens and tomato salad
265cal, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
1 3/4 cup cherry tomatoes (261g)
10 1/2 cup (315g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
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.
dinner prep - 2 days
1. Broiled tilapia parmesan
787cal, 98p, 5c, 42f (per meal)
2 tbsp (28g)
1 tsp (6g)
1 tsp, ground (2g)
2 lbs (896g)
2 tbsp (30mL)
3 tbsp (45mL)
1/2 cup (50g)
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Buttered corn
278cal, 5p, 30c, 14f (per meal)
2 1/3 cup (317g)
2 1/3 tbsp (32g)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 1 days
1. Simple roasted cod
742cal, 101p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
405cal, 29p, 13c, 24f (per meal)
2 cup, chopped (80g)
4 large (200g)
1 cup, chopped (180g)
4 dash (1g)
2 tsp (10mL)
6 tbsp (90mL)
1 tsp (5mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
743cal, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. 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 - 2 days
1. Vegan bangers and cauliflower mash
1083cal, 87p, 47c, 57f (per meal)
3 small (210g)
6 sausage (600g)
3 tbsp (45mL)
4 1/2 cup (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Salmon & veggie one pot
1123cal, 79p, 35c, 69f (per meal)
3 medium (357g)
1 tbsp (6g)
3/4 cup(s) (178mL)
3 tbsp (45mL)
1 tbsp (3g)
3 cup (726g)
3 small (210g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
