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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3500cals, 265g protein, 108g net carbs, 201g fat 47g fiber per day) cannot be customized.
Day 1
3500cals, 272g protein, 118g net carbs, 191g fat 57g fiber per day
1 serving(s) (507cal, 17p, 7c, 39f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cup (183cal, 2p, 1c, 18f)
2 egg(s) (139cal, 13p, 1c, 10f)
10 1/2 oz (741cal, 71p, 28c, 35f)
4 serving(s) (302cal, 6p, 21c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3500cals, 279g protein, 100g net carbs, 197g fat 55g fiber per day
1 serving(s) (507cal, 17p, 7c, 39f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
16 oz (499cal, 82p, 5c, 16f)
1 serving(s) (261cal, 3p, 36c, 9f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cup (183cal, 2p, 1c, 18f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/2 serving(s) (917cal, 70p, 8c, 67f)
4 cup(s) (116cal, 11p, 8c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3500cals, 320g protein, 122g net carbs, 176g fat 38g fiber per day
16 oz (499cal, 82p, 5c, 16f)
1 serving(s) (261cal, 3p, 36c, 9f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
20 oz (850cal, 113p, 2c, 43f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3450cals, 283g protein, 105g net carbs, 189g fat 48g fiber per day
2 serving(s) (628cal, 52p, 23c, 29f)
3 1/2 cup(s) (467cal, 10p, 7c, 40f)
20 oz (850cal, 113p, 2c, 43f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3475cals, 255g protein, 104g net carbs, 201g fat 55g fiber per day
4 stick(s) (331cal, 27p, 6c, 22f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 serving(s) (628cal, 52p, 23c, 29f)
3 1/2 cup(s) (467cal, 10p, 7c, 40f)
10 oz (774cal, 60p, 28c, 44f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3500cals, 224g protein, 103g net carbs, 227g fat 38g fiber per day
4 stick(s) (331cal, 27p, 6c, 22f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
9 oz salmon (948cal, 62p, 14c, 69f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3500cals, 224g protein, 103g net carbs, 227g fat 38g fiber per day
4 stick(s) (331cal, 27p, 6c, 22f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
9 oz salmon (948cal, 62p, 14c, 69f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (50 items)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Vegetables and Vegetable Products
Onion
1/2 medium (2-1/2" dia) (60g)
Tomatoes
4 medium whole (2-3/5" dia) (491g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Frozen broccoli
11 cup (1001g)
Garlic
6 1/4 clove(s) (19g)
Cucumber
3 cucumber (8-1/4") (903g)
Fresh ginger
1/2 oz (13g)
Broccoli
1 1/2 lbs (681g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (788g)
Tilapia, raw
3 lbs (1414g)
Cod, raw
2 lbs (907g)
Salmon
2 1/2 lbs (1077g)
Other
Mixed greens
14 cup (420g)
Roasted chickpeas
1/2 cup (57g)
Tzatziki
1/2 cup(s) (112g)
Frozen riced cauliflower
3 3/4 cup, prepared (638g)
Spices and Herbs
Black pepper
1/6 oz (6g)
Salt
3/4 oz (21g)
Cajun seasoning
1/4 cup (24g)
Fresh basil
2 1/2 leaves (1g)
Rosemary, dried
1/4 tbsp (1g)
Garlic powder
1/2 tsp (1g)
Fruits and Fruit Juices
Lime juice
1 fl oz (35mL)
Avocados
5 avocado(s) (972g)
Strawberries
3 1/2 cup, whole (504g)
Lemon juice
2 1/2 fl oz (74mL)
Orange
4 2/3 orange (719g)
Dairy and Egg Products
Whole milk
4 3/4 cup(s) (1140mL)
Eggs
8 large (400g)
Parmesan cheese
6 1/2 tbsp (41g)
Butter
1 stick (117g)
String cheese
12 stick (336g)
Nut and Seed Products
Almonds
6 oz (172g)
Pecans
1 3/4 cup, halves (173g)
Walnuts
4 tbsp, shelled (25g)
Roasted cashews
6 tbsp (51g)
Sesame seeds
5 tsp (15g)
Coconut milk, canned
3/4 can (338mL)
Fats and Oils
Olive oil
3 oz (100mL)
Salad dressing
3/4 cup (180mL)
Oil
7 oz (210mL)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (36g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
Frank's red hot sauce
1/2 cup (120mL)
Sweets
Chocolate, dark, 70-85%
16 square(s) (160g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Firm tofu
1 1/2 lbs (709g)
Soy sauce
10 tbsp (150mL)
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
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.
dinner prep - 1 days
1. Almond crusted tilapia
741cal, 71p, 28c, 35f (per meal)
2/3 lbs (294g)
1/2 cup, slivered (47g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
1/4 cup(s) (36g)
Recipe has been scaled from original by 0.88x. 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. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Eggs with avocado and salsa
507cal, 17p, 7c, 39f (per meal)
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
snack prep - 2 days
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Cajun cod
499cal, 82p, 5c, 16f (per meal)
Recipe has been scaled from original by 5.33x. 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.
3. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
4 dash, ground (1g)
1 tsp (6g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Cheesy garlicy salmon
917cal, 70p, 8c, 67f (per meal)
1 1/4 clove(s) (4g)
1 1/4 tbsp (19mL)
2 1/2 leaves (1g)
1 1/4 tbsp (19mL)
10 oz (284g)
6 1/2 tbsp (41g)
Recipe has been scaled from original by 0.63x. 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. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. 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). Serve.
2. Broccoli
116cal, 11p, 8c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Broiled tilapia
850cal, 113p, 2c, 43f (per meal)
1 1/4 tsp (8g)
5 tbsp (75mL)
2 1/2 lbs (1120g)
1 1/4 tsp, ground (3g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 1.25x. 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. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
breakfast prep - 2 days
snack prep - 3 days
1. Tuna cucumber bites
230cal, 34p, 5c, 8f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Buffalo tempeh with tzatziki
628cal, 52p, 23c, 29f (per meal)
1 lbs (454g)
2 tbsp (30mL)
1/2 cup(s) (112g)
1/2 cup (120mL)
Recipe has been scaled from original by 2x. 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. Buttered broccoli
467cal, 10p, 7c, 40f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Orange & rosemary salmon
774cal, 60p, 28c, 44f (per meal)
1/2 tsp (3g)
1 1/4 tsp (6mL)
2 1/2 tsp (13mL)
1 2/3 orange (257g)
1 tsp (1g)
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
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
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 - 3 days
lunch 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
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Salmon & coconut ginger broccoli
948cal, 62p, 14c, 69f (per meal)
1 1/2 slices (1" dia) (3g)
3 stalk (453g)
3/4 can (338mL)
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.
snack prep - 2 days
1. Avocado
176cal, 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.
3. Cucumber slices
45cal, 2p, 8c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.