3500 calorie low carb pescetarian meal plan

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

lunch prep - 2 days

1. Pan-fried salmon

820 cals, 70p, 1c, 60f (per meal)

Scale to: , 24 oz

Oil

2 tbsp (30mL)

Salmon

24 oz (680g)

Salt

1 tsp (6g)

Black pepper

1 tsp, ground (2g)

Bring the salmon to room temperature 10 minutes before cooking.

Warm a large nonstick skillet with oil over medium-low heat.

Season the fish with salt and pepper.

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)

Scale to:

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.

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.

Meanwhile, add the butter to a small skillet over medium heat and melt.

When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.

Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.

Drizzle butter and almond mixture over green beans.

Serve.

snack prep - 4 days

1. Toast with butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Butter

1 tsp (5g)

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. Avocado

175 cals, 2p, 2c, 15f (per meal)

Scale to:

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.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

3. Cottage cheese and pineapple

140 cals, 21p, 9c, 2f (per meal)

Scale to:

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.

Drain pineapple juice, and mix pineapple chunks with cottage cheese.

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)

Scale to: , 2 1/2 scoop

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)

Scale to: , 1 slice(s)

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.

Toast the bread.

Top with ripe avocado and use a fork to smash.

2. Roasted almonds

220 cals, 8p, 3c, 18f (per meal)

Scale to: , 1/4 cup(s)

Almonds

4 tbsp, whole (36g)

3. String cheese

165 cals, 13p, 3c, 11f (per meal)

Scale to: , 2 stick(s)

String cheese

2 stick (56g)

dinner prep - 2 days

1. Pan fried tilapia

670 cals, 101p, 1c, 29f (per meal)

Scale to: , 36 oz

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.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

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)

Scale to:

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.

Preheat oven to 400°F.

On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.

Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.

Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.

Bake for about 10 minutes and enjoy.

lunch prep - 3 days

1. Broiled tilapia

680 cals, 90p, 1c, 35f (per meal)

Scale to: , 48 oz

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.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

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)

Scale to:

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.

Preheat oven to 400°F.

On a shallow plate, combine salt, pepper, and Parmesan cheese and mix evenly.

Whisk the egg in a bowl and drench the green beans in the egg before dredging in Parmesan mixture.

Place the dredged green beans on a lightly greased baking sheet, spreading them evenly so they have room to get crispy.

Bake for about 10 minutes and enjoy.

dinner prep - 3 days

1. Broiled tilapia parmesan

785 cals, 98p, 5c, 42f (per meal)

Scale to: , 48 oz

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.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.

Season fish with pepper and salt.

Arrange fillets in a single layer on prepared pan.

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.

Broil until fish flakes easily with a fork, about 2 minutes.

2. Sauteed garlic & herb tomatoes

340 cals, 4p, 13c, 28f (per meal)

Scale to:

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.

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

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.

Serve.

breakfast prep - 3 days

1. Smoked salmon stuffed avocado

250 cals, 9p, 2c, 20f (per meal)

Scale to: , 1/2 avocado(s)

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.

Chop the smoked salmon into pieces.

Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.

Stuff the holes of the avocado with the smoked salmon mixture.

Top with a drizzle of lemon juice and add pepper to taste.

Serve immediately.

2. Roasted almonds

150 cals, 5p, 2c, 12f (per meal)

Scale to: , 1/6 cup(s)

Almonds

2 2/3 tbsp, whole (24g)

3. Milk

185 cals, 10p, 15c, 10f (per meal)

Scale to: , 1 1/4 cup(s)

Whole milk

1 1/4 cup (300mL)

snack prep - 2 days

1. Protein shake (milk)

260 cals, 32p, 13c, 8f (per meal)

Scale to:

Whole milk

1 cup (240mL)

Protein powder

1 scoop (1/3 cup ea) (31g)

Mix until well-combined.

Serve.

2. Sunflower seeds

135 cals, 6p, 2c, 11f (per meal)

Scale to:

Sunflower kernels

1 1/2 oz (43g)

lunch prep - 1 days

1. Cheesy garlicy salmon

720 cals, 59p, 5c, 52f (per meal)

For 1 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.

Preheat oven to 350 F (180 C).

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.

In a small bowl combine the cheese, garlic, lemon, basil, salt/pepper to taste, and oil. Mix until well combined.

Spread cheese mixture evenly over each fillet.

Bake in oven for 13 minutes or until internal temperature reaches 145 F (63 C).

Serve.

2. Simple mozzarella and tomato salad

405 cals, 23p, 11c, 28f (per meal)

For 1 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.

Arrange the tomato and mozzarella slices in an alternating fashion.

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)

For 1 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.

Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.

Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.

Add in tomatoes and green onions (optional). Mix.

Put egg salad in between bread to form sandwich.

Serve.

(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)

For 1 Meal

Roasted peanuts

1/2 cup (82g)

3500 calorie low carb pescetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan