1000 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1000 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: Pre-made plan with PDF
This pre-made PDF plan (1000cal, 105g protein, 29g net carbs, 45g fat, 13g fiber per day) cannot be customized.
Day 1
1000cal, 120g protein, 24g net carbs, 41g fat, 12g fiber
1 serving(s) (179cal, 27p, 3c, 6f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1000cal, 132g protein, 29g net carbs, 36g fat, 7g fiber
1 serving(s) (179cal, 27p, 3c, 6f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
975cal, 98g protein, 30g net carbs, 46g fat, 10g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
950cal, 100g protein, 31g net carbs, 43g fat, 11g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1025cal, 91g protein, 27g net carbs, 59g fat, 7g fiber
1 taco(s) (175cal, 8p, 2c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1000cal, 96g protein, 30g net carbs, 46g fat, 21g fiber
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1000cal, 96g protein, 30g net carbs, 46g fat, 21g fiber
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (41 items)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Asparagus
4 oz (113g)
Garlic
1/2 clove (2g)
Fresh spinach
5 1/2 cup(s) (165g)
Mushrooms
5 oz (137g)
Kale leaves
2 cup, chopped (80g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (684g)
Bell pepper
1 large (164g)
Zucchini
2 large (646g)
Onion
1 1/2 tbsp minced (23g)
Fruits and Fruit Juices
Lemon juice
1 1/4 tbsp (19mL)
Lemon
1/2 small (29g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
3/4 avocado(s) (151g)
Spices and Herbs
Salt
5 1/2 g (5g)
Black pepper
1/2 tbsp, ground (3g)
Cajun seasoning
4 dash (1g)
Lemon pepper
2 dash (1g)
Garlic powder
3 dash (1g)
Fats and Oils
Olive oil
5 tsp (24mL)
Oil
2 1/2 oz (77mL)
Salad dressing
2 tbsp (30mL)
Legumes and Legume Products
Tempeh
6 oz (170g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 tbsp (32g)
Firm tofu
1 lbs (454g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Other
Vegan sausage
2 sausage (200g)
Nutritional yeast
1/2 tbsp (2g)
Guacamole, store-bought
2 tbsp (31g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1/2 lbs (198g)
Eggs
7 medium (312g)
Egg whites
12 large (396g)
Whole milk
2 1/2 cup (600mL)
Cheddar cheese
4 tbsp, shredded (28g)
Goat cheese
2 oz (57g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Cornstarch
1 tbsp (8g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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. Asparagus
125 cals, 3p, 3c, 10f (per meal)
4 oz (113g)
3/4 tbsp (11mL)
2 dash (2g)
2 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 2 days
1. Egg white spinach scramble
180 cals, 27p, 3c, 6f (per meal)
3/4 cup(s) (23g)
3 tbsp (42g)
1 extra large (56g)
4 large (132g)
2 dash, ground (1g)
1 dash (0g)
1
Beat eggs, cottage cheese, and seasonings (include any others you prefer) together.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour in egg mixture and quickly add in the spinach.
4
Scramble the eggs and the spinach together, stirring frequently until the eggs are opaque and set.
5
Serve.
dinner prep - 1 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Basic tofu
170 cals, 9p, 2c, 14f (per meal)
1
Slice tofu 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
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Tomato mushroom egg white omelet
115 cals, 18p, 3c, 3f (per meal)
1/4 small whole (2-2/5" dia) (23g)
2 2/3 tbsp, pieces or slices (12g)
1/2 large (25g)
2 large (66g)
4 tbsp (57g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
dinner prep - 1 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (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).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Cooked peppers
120 cals, 1p, 5c, 9f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 3 days
1. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Lemon pepper tofu
250 cals, 15p, 12c, 16f (per meal)
2 dash (1g)
1/2 tbsp (8mL)
1 tbsp (8g)
1/2 small (29g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 1 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.