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 (3475cal, 285g protein, 115g net carbs, 183g fat, 55g fiber per day) cannot be customized.
Day 1
3500cal, 317g protein, 122g net carbs, 175g fat, 45g fiber
3 serving(s) (182cal, 20p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
2 serving(s) (873cal, 81p, 12c, 48f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 serving(s) (796cal, 72p, 13c, 50f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 container (261cal, 28p, 26c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3425cal, 272g protein, 115g net carbs, 179g fat, 64g fiber
3 serving(s) (182cal, 20p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
2 serving(s) (873cal, 81p, 12c, 48f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
8 oz (565cal, 54p, 21c, 27f)
2 1/2 serving(s) (587cal, 8p, 17c, 46f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3500cal, 304g protein, 100g net carbs, 191g fat, 44g fiber
2 1/2 serving(s) (343cal, 70p, 6c, 2f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 1/2 serving(s) (275cal, 9p, 15c, 19f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (565cal, 54p, 21c, 27f)
2 1/2 serving(s) (587cal, 8p, 17c, 46f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3475cal, 296g protein, 123g net carbs, 179g fat, 46g fiber
2 1/2 serving(s) (343cal, 70p, 6c, 2f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 1/2 serving(s) (275cal, 9p, 15c, 19f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (590cal, 48p, 16c, 30f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3475cal, 324g protein, 124g net carbs, 158g fat, 62g fiber
2 1/2 serving(s) (343cal, 70p, 6c, 2f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
3 sausage(s) (804cal, 84p, 32c, 36f)
4 serving(s) (289cal, 6p, 16c, 19f)
1 1/2 serving(s) (275cal, 9p, 15c, 19f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 serving(s) (942cal, 78p, 35c, 44f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3450cal, 259g protein, 111g net carbs, 193g fat, 60g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 serving(s) (218cal, 8p, 7c, 17f)
3 sausage(s) (804cal, 84p, 32c, 36f)
4 serving(s) (289cal, 6p, 16c, 19f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3475cal, 221g protein, 110g net carbs, 209g fat, 63g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1/2 cup (366cal, 5p, 2c, 36f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (51 items)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 1/2 oz (71g)
Almonds
7 oz (197g)
Mixed nuts
3/4 cup (101g)
Pecans
1/2 cup, halves (50g)
Other
Cottage cheese & fruit cup
2 container (340g)
Vinaigrette, store-bought, any flavor
1/4 cup (68mL)
Mixed greens
8 1/2 cup (255g)
Protein powder, chocolate
7 1/2 scoop (1/3 cup ea) (233g)
Tzatziki
3/8 cup(s) (84g)
Vegan sausage
6 sausage (600g)
Finfish and Shellfish Products
Sardines, canned in oil
3 can (276g)
Canned tuna
7 1/2 can (1289g)
Tilapia, raw
1 lbs (448g)
Salmon
30 oz (851g)
Beverages
Water
25 cup(s) (5925mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Fats and Oils
Oil
4 oz (120mL)
Olive oil
3 1/4 oz (103mL)
Balsamic vinaigrette
1 1/2 tbsp (22mL)
Dairy and Egg Products
Egg whites
1 1/2 cup (365g)
Butter
2 pat (1" sq, 1/3" high) (10g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Nonfat greek yogurt, plain
1 cup (263g)
Eggs
4 large (200g)
Fresh mozzarella cheese
3 oz (85g)
Vegetables and Vegetable Products
Tomatoes
12 1/2 medium whole (2-3/5" dia) (1538g)
Onion
2 1/4 medium (2-1/2" dia) (250g)
Raw celery
8 1/2 stalk, medium (7-1/2" - 8" long) (340g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Brussels sprouts
6 oz (170g)
Frozen green beans
5 1/3 cup (645g)
Bell pepper
3 large (492g)
Baked Products
English muffins
1 muffin(s) (57g)
Crackers
20 2/3 crackers (72g)
Fruits and Fruit Juices
Raspberries
4 cup (492g)
Avocados
8 3/4 avocado(s) (1759g)
Lime juice
5 1/4 fl oz (163mL)
Raisins
2 1/4 miniature box (.5 oz) (32g)
Spices and Herbs
Salt
3/4 oz (21g)
Black pepper
1/4 oz (7g)
Garlic powder
2 tsp (7g)
Fresh basil
1/4 oz (6g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (55g)
Sweets
Cocoa powder
2 1/2 tbsp (14g)
Legumes and Legume Products
Peanut butter
2/3 cup (172g)
Tempeh
1 1/4 lbs (567g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 tbsp (91mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
dinner prep - 1 days
1. Simple sardine salad
795 cals, 72p, 13c, 50f (per meal)
1/4 cup (68mL)
3 can (276g)
4 1/2 cup (135g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Scrambled egg whites
180 cals, 20p, 1c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Buttered english muffin
105 cals, 2p, 13c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
3. Raspberries
90 cals, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Avocado tuna salad
875 cals, 81p, 12c, 48f (per meal)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 cup (120g)
1 small (70g)
4 can (688g)
1 cup, chopped (180g)
Recipe has been scaled from original by 4x. 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.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Almond crusted tilapia
565 cals, 54p, 21c, 27f (per meal)
16 oz (448g)
2/3 cup, slivered (72g)
1/2 cup(s) (55g)
1/3 tsp (1g)
4 tsp (20mL)
Recipe has been scaled from original by 1.33x. 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. Tomato and avocado salad
585 cals, 8p, 17c, 46f (per meal)
5 tbsp minced (75g)
5 tbsp (75mL)
2 1/2 avocado(s) (503g)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 tbsp (19mL)
1 1/4 tsp (4g)
1 1/4 tsp (8g)
1 1/4 tsp, ground (3g)
Recipe has been scaled from original by 2.5x. 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
1. Double chocolate protein shake
345 cals, 70p, 6c, 2f (per meal)
2 1/2 cup(s) (593mL)
2 1/2 tsp (5g)
5 tbsp (88g)
2 1/2 scoop (1/3 cup ea) (78g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
snack prep - 3 days
1. Ants on a log
275 cals, 9p, 15c, 19f (per meal)
3/4 miniature box (.5 oz) (11g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
2 1/4 tbsp (36g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
3. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Simple salmon
960 cals, 87p, 0c, 68f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. 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.
3. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
940 cals, 78p, 35c, 44f (per meal)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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. Roasted brussels sprouts
175 cals, 5p, 9c, 10f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
lunch prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled green beans
290 cals, 6p, 16c, 19f (per meal)
4 dash (0g)
4 dash (2g)
5 1/3 cup (645g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
snack prep - 2 days
1. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
2. Crackers
90 cals, 1p, 12c, 4f (per meal)
10 2/3 crackers (37g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1/4 cup minced (53g)
1/4 cup (53mL)
1 3/4 avocado(s) (352g)
1 3/4 medium whole (2-3/5" dia) (215g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 1 days
1. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. 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.
2. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
