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
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (3350cal, 281g protein, 100g net carbs, 188g fat, 36g fiber per day) cannot be customized.
Day 1
3325cal, 293g protein, 107g net carbs, 180g fat, 27g fiber
1/2 bagel(s) (225cal, 6p, 34c, 7f)
4 egg(s) (318cal, 25p, 1c, 24f)
20 oz (914cal, 131p, 9c, 39f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3325cal, 293g protein, 107g net carbs, 180g fat, 27g fiber
1/2 bagel(s) (225cal, 6p, 34c, 7f)
4 egg(s) (318cal, 25p, 1c, 24f)
20 oz (914cal, 131p, 9c, 39f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3375cal, 246g protein, 118g net carbs, 200g fat, 28g fiber
1/2 bagel(s) (225cal, 6p, 34c, 7f)
4 egg(s) (318cal, 25p, 1c, 24f)
9 oz salmon (948cal, 62p, 14c, 69f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
9 oz (635cal, 61p, 24c, 30f)
2 1/4 serving(s) (374cal, 7p, 14c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3425cal, 263g protein, 77g net carbs, 217g fat, 27g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 carrot(s) (27cal, 1p, 4c, 0f)
9 oz salmon (948cal, 62p, 14c, 69f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
1 serving(s) (166cal, 3p, 6c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3325cal, 318g protein, 81g net carbs, 172g fat, 46g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 carrot(s) (27cal, 1p, 4c, 0f)
20 oz (623cal, 103p, 7c, 20f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
1 serving(s) (166cal, 3p, 6c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3375cal, 315g protein, 93g net carbs, 172g fat, 44g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
20 oz (623cal, 103p, 7c, 20f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
3 serving(s) (796cal, 72p, 13c, 50f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3400cal, 242g protein, 118g net carbs, 194g fat, 50g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 1/2 serving(s) (315cal, 25p, 15c, 14f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
1 can(s) (247cal, 18p, 23c, 7f)
3 serving(s) (796cal, 72p, 13c, 50f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (54 items)
Fruits and Fruit Juices
Grapes
2 2/3 cup (245g)
Lemon juice
1 1/4 fl oz (38mL)
Avocados
1 1/2 avocado(s) (302g)
Vegetables and Vegetable Products
Garlic
15 1/4 clove(s) (46g)
Fresh ginger
1/3 oz (9g)
Broccoli
1 1/3 lbs (590g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (711g)
Zucchini
4 1/4 medium (833g)
Fresh parsley
1/2 cup chopped (30g)
Carrots
2 medium (122g)
Collard greens
2 3/4 lbs (1247g)
Artichokes, canned
1/2 cup hearts (84g)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Walnuts
10 tbsp, shelled (63g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sunflower kernels
1 oz (28g)
Almonds
1/2 lbs (228g)
Coconut milk, canned
3/4 can (338mL)
Fats and Oils
Oil
6 1/4 oz (189mL)
Olive oil
1 cup (220mL)
Balsamic vinaigrette
3 tbsp (45mL)
Legumes and Legume Products
Soy sauce
6 tbsp (90mL)
Firm tofu
15 oz (425g)
Peanut butter
1/4 lbs (129g)
Other
Frozen riced cauliflower
2 1/4 cup, prepared (383g)
Vinaigrette, store-bought, any flavor
1/2 cup (135mL)
Mixed greens
11 1/4 cup (338g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
20 1/4 scoop (1/3 cup ea) (628g)
Baked Products
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Bread
7 slice (224g)
Dairy and Egg Products
Butter
5/8 stick (71g)
Eggs
28 large (1400g)
Parmesan cheese
1 1/4 cup (125g)
Whole milk
6 1/2 cup (1541mL)
Sweets
Jelly
2 oz (53g)
Maple syrup
1 1/2 tbsp (22mL)
Finfish and Shellfish Products
Tilapia, raw
4 1/2 lbs (2052g)
Salmon
18 oz (510g)
Cod, raw
2 1/2 lbs (1133g)
Sardines, canned in oil
6 can (552g)
Canned salmon
1/4 lbs (128g)
Spices and Herbs
Paprika
1 1/2 tbsp (10g)
Black pepper
1/2 oz (16g)
Oregano, dried
2 tsp, ground (4g)
Garlic powder
1 tbsp (10g)
Salt
3/4 oz (20g)
Onion powder
1 tsp (2g)
Cajun seasoning
1/4 cup (30g)
Cinnamon
3/4 dash (0g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (31g)
Breakfast Cereals
Quick oats
1/2 cup (45g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
dinner prep - 2 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
3 clove (9g)
1 tbsp (9g)
1/4 cup (68mL)
1 tbsp (6g)
6 tbsp (90mL)
2 1/4 cup, prepared (383g)
1 1/2 cup chopped (137g)
15 oz (425g)
Recipe has been scaled from original by 3x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Medium toasted bagel with butter and jelly
225 cals, 6p, 34c, 7f (per meal)
2. Basic fried eggs
320 cals, 25p, 1c, 24f (per meal)
snack prep - 2 days
1. Toast with butter
225 cals, 8p, 24c, 10f (per meal)
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.
lunch prep - 2 days
1. Parmesan crusted tilapia
915 cals, 131p, 9c, 39f (per meal)
1 1/4 cup (125g)
5 tsp (25mL)
2 1/2 lbs (1120g)
1 tbsp (8g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 1.75x. 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
2. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Almond crusted tilapia
635 cals, 61p, 24c, 30f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. 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. Pan roasted zucchini
375 cals, 7p, 14c, 29f (per meal)
2 1/4 medium (441g)
1 tbsp, ground (8g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (7g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
lunch prep - 2 days
1. Salmon & coconut ginger broccoli
950 cals, 62p, 14c, 69f (per meal)
1 1/2 slices (1" dia) (3g)
3/4 can (338mL)
3 stalk (453g)
18 oz (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
dinner prep - 2 days
1. Tilapia with almond gremolata
930 cals, 73p, 7c, 67f (per meal)
1/2 cup chopped (30g)
1 tsp (2g)
1 tsp (2g)
1 tsp (3g)
4 clove(s) (12g)
1/2 cup (120mL)
2 tbsp (30mL)
4 tbsp, slivered (27g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Pan roasted zucchini
165 cals, 3p, 6c, 13f (per meal)
2 medium (392g)
1 tbsp, ground (7g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (6g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
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. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Cajun cod
625 cals, 103p, 7c, 20f (per meal)
Recipe has been scaled from original by 6.67x. 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
440 cals, 20p, 13c, 23f (per meal)
2 3/4 lbs (1247g)
2 3/4 tbsp (41mL)
8 1/4 clove(s) (25g)
1/4 tbsp (4g)
Recipe has been scaled from original by 2.75x. 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.
snack prep - 3 days
1. Peanut butter protein balls
320 cals, 15p, 21c, 18f (per meal)
3/4 dash (0g)
1/2 cup (45g)
1 1/2 tbsp (23mL)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (97g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix together all ingredients in a large bowl until well-combined.
2
Form into balls with hands. (Meal prep note: form into the number of balls listed in the recipe details for easy portioning)
3
Store in airtight container in fridge or freezer until ready to serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
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.
2. Toast with butter and jelly
200 cals, 6p, 25c, 7f (per meal)
dinner prep - 2 days
1. Simple sardine salad
795 cals, 72p, 13c, 50f (per meal)
1/2 cup (135mL)
6 can (552g)
9 cup (270g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
lunch prep - 1 days
1. Salmon & artichoke salad
315 cals, 25p, 15c, 14f (per meal)
3 tbsp (45mL)
1/2 cup cherry tomatoes (74g)
2 1/4 cup (68g)
1/2 cup hearts (84g)
1/4 lbs (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
3. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. 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.