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

Generate 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
Mon
Avocado toast, roasted almonds, string cheese
Pan-fried salmon, green beans with almonds & lemon
Pan fried tilapia, green bean fries
Toast with butter, avocado, cottage cheese and pineapple
Tue
Wed
Broiled tilapia, green bean fries
Broiled tilapia parmesan, sauteed garlic & herb tomatoes
Thu
Smoked salmon stuffed avocado, roasted almonds, milk
Fri
Protein shake (milk), sunflower seeds
Sat
Cheesy garlicy salmon, simple mozzarella and tomato salad
Avocado egg salad sandwich, roasted peanuts
Protein shake
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)
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