3500 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 3500 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: Sample plan
This sample plan (3525cal, 321g protein, 87g net carbs, 194g fat, 37g fiber per day) was pre-made for your convenience and cannot be customized.
Breakfast | Lunch | Dinner | Snack | |
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Mon |
![]() Avocado toast, roasted almonds, string cheese
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![]() Pan-fried salmon, green beans with almonds & lemon
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![]() Pan fried tilapia, green bean fries
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![]() Toast with butter, avocado, cottage cheese and pineapple
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Tue |
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Wed |
![]() Broiled tilapia, green bean fries
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![]() Broiled tilapia parmesan, sauteed garlic & herb tomatoes
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Thu |
![]() Smoked salmon stuffed avocado, roasted almonds, milk
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Fri |
![]() Protein shake (milk), sunflower seeds
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Sat |
![]() Cheesy garlicy salmon, simple mozzarella and tomato salad
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![]() Avocado egg salad sandwich, roasted peanuts
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Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Vegetables and Vegetable Products
Fresh green beans
80 oz (2267g)
Garlic
4 3/4 clove(s) (14g)
Tomatoes
12 medium whole (2-3/5" dia) (1476g)
Green onions
4 tbsp, chopped (25g)
Dairy and Egg Products
Butter
3/4 stick (78g)
Lowfat cottage cheese
3 cup (678g)
String cheese
6 stick (168g)
Eggs
8 extra large (448g)
Parmesan cheese
4 1/3 cup (433g)
Goat cheese
1 1/2 oz (43g)
Whole milk
5 3/4 cup (1380mL)
Fresh mozzarella cheese
3 1/3 oz (95g)
Fruits and Fruit Juices
Lemon juice
4 1/4 fl oz (127mL)
Canned pineapple
3/4 cup, chunks (136g)
Avocados
4 3/4 avocado(s) (955g)
Nut and Seed Products
Almonds
7 1/2 oz (23 whole kernels) (213g)
Sunflower kernels
1 1/2 oz (43g)
Spices and Herbs
Salt
3 1/2 tbsp (63g)
Black pepper
3 tbsp, ground (20g)
Fresh basil
3/16 oz (5g)
Garlic powder
1 tsp (3g)
Fats and Oils
Oil
2 3/4 tbsp (41mL)
Olive oil
7 oz (225mL)
Mayonnaise
1/4 cup (68mL)
Balsamic vinaigrette
5 tsp (24mL)
Finfish and Shellfish Products
Salmon
33 oz (935g)
Tilapia, raw
8 1/4 lb (3696g)
Smoked salmon
2 1/4 oz (64g)
Baked Products
Bread
9 slice (288g)
Beverages
Water
15 cup(s) (3555mL)
Protein powder
17 scoop (1/3 cup ea) (527g)
Other
Italian seasoning
2 tbsp (22g)
Legumes and Legume Products
Roasted peanuts
1/2 cup (82g)
lunch prep - 2 days

1. Pan-fried salmon
820 cals, 70p, 1c, 60f (per meal)
Oil
2 tbsp (30mL)
Salmon
24 oz (680g)
Salt
1 tsp (6g)
Black pepper
1 tsp, ground (2g)
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.

2. Green beans with almonds & lemon
275 cals, 9p, 14c, 16f (per meal)
Fresh green beans, trimmed
1 1/4 lb (567g)
Butter
1 1/4 tbsp (18g)
Lemon juice
2 1/2 tsp (13mL)
Almonds
5 tbsp, slivered (34g)
Salt
2 1/2 dash (2g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 4 days

1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
Bread
1 slice (32g)
Butter
1 tsp (5g)
1
Toast the bread to desired toastiness.
2
Spread the butter on the bread.

2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/2 tsp (3mL)
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.

3. Cottage cheese and pineapple
140 cals, 21p, 9c, 2f (per meal)
Lowfat cottage cheese
3 cup (678g)
Canned pineapple, drained
3/4 cup, chunks (136g)
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.
protein prep - 6 days

1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
Water
2 1/2 cup(s) (593mL)
Protein powder
2 1/2 scoop (1/3 cup ea) (78g)
breakfast prep - 3 days

1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Bread
1 slice (32g)
Avocados, ripe, sliced
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.

2. Roasted almonds
220 cals, 8p, 3c, 18f (per meal)
Almonds
4 tbsp, whole (36g)

3. String cheese
165 cals, 13p, 3c, 11f (per meal)
String cheese
2 stick (56g)
dinner prep - 2 days

1. Pan fried tilapia
670 cals, 101p, 1c, 29f (per meal)
Tilapia, raw
2 1/4 lb (1008g)
Olive oil
3 tbsp (45mL)
Black pepper
1/2 tbsp, ground (3g)
Salt
1/2 tbsp (9g)
Recipe has been scaled from original by 1.5x. 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 bean fries
490 cals, 32p, 25c, 25f (per meal)
Fresh green beans, dry and trimmed
24 oz (680g)
Eggs
2 extra large (112g)
Parmesan cheese
1 1/3 cup (133g)
Salt
1 tsp (6g)
Black pepper
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F.
2
On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.
3
Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.
4
Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.
5
Bake for about 10 minutes and enjoy.
lunch prep - 3 days

1. Broiled tilapia
680 cals, 90p, 1c, 35f (per meal)
Lemon juice
3 tbsp (45mL)
Tilapia, raw
3 lb (1344g)
Olive oil
6 tbsp (90mL)
Black pepper
1/2 tbsp, ground (3g)
Salt
1/2 tbsp (9g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
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 until fish flakes easily with a fork, about 2 minutes.

2. Green bean fries
490 cals, 32p, 25c, 25f (per meal)
Fresh green beans, dry and trimmed
36 oz (1020g)
Eggs
3 extra large (168g)
Parmesan cheese
2 cup (200g)
Salt
1/2 tbsp (9g)
Black pepper
1/2 tbsp, ground (3g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F.
2
On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.
3
Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.
4
Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.
5
Bake for about 10 minutes and enjoy.
dinner prep - 3 days

1. Broiled tilapia parmesan
785 cals, 98p, 5c, 42f (per meal)
Parmesan cheese
3/4 cup (75g)
Mayonnaise
1/4 cup (68mL)
Lemon juice
3 tbsp (45mL)
Tilapia, raw
3 lb (1344g)
Butter, softened
3 tbsp (43g)
Black pepper
1/2 tbsp, ground (3g)
Salt
1/2 tbsp (9g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Sauteed garlic & herb tomatoes
340 cals, 4p, 13c, 28f (per meal)
Black pepper
4 dash, ground (1g)
Olive oil
6 tbsp (90mL)
Garlic, minced
4 clove(s) (12g)
Tomatoes
4 pint, cherry tomatoes (1192g)
Italian seasoning
2 tbsp (22g)
Salt
2 tsp (12g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
breakfast prep - 3 days

1. Smoked salmon stuffed avocado
250 cals, 9p, 2c, 20f (per meal)
Lemon juice
1/4 tsp (1mL)
Goat cheese
1/2 oz (14g)
Smoked salmon
3/4 oz (21g)
Avocados, halved, de-seeded, and de-skinned
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.

2. Roasted almonds
150 cals, 5p, 2c, 12f (per meal)
Almonds
2 2/3 tbsp, whole (24g)

3. Milk
185 cals, 10p, 15c, 10f (per meal)
Whole milk
1 1/4 cup (300mL)
snack prep - 2 days

1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
Whole milk
1 cup (240mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
1
Mix until well-combined.
2
Serve.

2. Sunflower seeds
135 cals, 6p, 2c, 11f (per meal)
Sunflower kernels
1 1/2 oz (43g)
lunch prep - 1 days

1. Cheesy garlicy salmon
720 cals, 59p, 5c, 52f (per meal)
Parmesan cheese
4 tbsp (25g)
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Garlic, minced
3/4 clove(s) (2g)
Lemon juice
3/4 tbsp (11mL)
Fresh basil, chopped
1 1/2 leaves (1g)
Oil
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Line a baking tray with parchment paper and spray with non-stick spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, salt/pepper to taste, and oil. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145 F (63 C).
6
Serve.

2. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
Tomatoes, sliced
1 1/4 large whole (3" dia) (228g)
Fresh mozzarella cheese, sliced
3 1/3 oz (95g)
Balsamic vinaigrette
5 tsp (25mL)
Fresh basil
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. 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. Avocado egg salad sandwich
600 cals, 33p, 31c, 33f (per meal)
Bread
2 slice (64g)
Avocados
1/2 avocado(s) (101g)
Garlic powder
1 tsp (3g)
Salt
2 dash (2g)
Green onions
4 tbsp, chopped (25g)
Tomatoes, halved
6 tbsp cherry tomatoes (56g)
Eggs, hard-boiled and chilled
3 extra large (168g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions (optional). 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)

2. Roasted peanuts
515 cals, 20p, 11c, 41f (per meal)
Roasted peanuts
1/2 cup (82g)