1100 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 100g protein, 30g net carbs, 55g fat, 18g fiber per day) cannot be customized.
Day 1
1100cal, 96g protein, 32g net carbs, 55g fat, 23g fiber
3 oz (183cal, 23p, 10c, 6f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
6 oz (257cal, 13p, 4c, 21f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1075cal, 108g protein, 28g net carbs, 49g fat, 26g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 serving(s) (151cal, 3p, 10c, 9f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1100cal, 91g protein, 32g net carbs, 60g fat, 17g fiber
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 1/2 serving(s) (236cal, 17p, 5c, 16f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1075cal, 96g protein, 29g net carbs, 56g fat, 18g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1050cal, 105g protein, 30g net carbs, 53g fat, 9g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
4 oz (200cal, 24p, 8c, 8f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1125cal, 108g protein, 33g net carbs, 55g fat, 16g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 serving(s) (314cal, 26p, 12c, 15f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1075cal, 95g protein, 24g net carbs, 57g fat, 18g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 patty (~3oz each) (299cal, 17p, 6c, 21f)
1 serving(s) (314cal, 26p, 12c, 15f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (40 items)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Firm tofu
13 1/2 oz (383g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Tempeh
3/4 lbs (340g)
Fats and Oils
Oil
1/4 lbs (106mL)
Salad dressing
1/3 cup (71mL)
Olive oil
5 tsp (25mL)
Other
Mixed greens
6 cup (180g)
Vegan chik'n strips
6 oz (170g)
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Tzatziki
1/4 cup(s) (56g)
Vegetables and Vegetable Products
Tomatoes
3 3/4 medium whole (2-3/5" dia) (462g)
Collard greens
10 oz (284g)
Garlic
2 clove(s) (6g)
Kale leaves
1 1/2 cup, chopped (60g)
Onion
1 2/3 small (118g)
Brussels sprouts
1 1/2 cup (132g)
Frozen broccoli
3 3/4 cup (341g)
Bell pepper
1 small (74g)
Spices and Herbs
Salt
4 1/4 g (4g)
Black pepper
1/2 g (1g)
Apple cider vinegar
1/2 tbsp (7g)
Cajun seasoning
1/4 tbsp (2g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
All-purpose flour
4 tsp (10g)
Dairy and Egg Products
Eggs
16 medium (701g)
Butter
4 tbsp (58g)
Fruits and Fruit Juices
Raspberries
3 cup (369g)
Avocados
5/8 avocado(s) (126g)
Lime juice
1/4 tbsp (4mL)
Apples
1/3 small (2-3/4" dia) (50g)
Lemon juice
1/2 tbsp (8mL)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Tilapia, raw
4 oz (112g)
Canned salmon
2 1/2 oz (71g)
Nut and Seed Products
Walnuts
4 tbsp, chopped (28g)
Sweets
Maple syrup
2 tsp (10mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 3 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Brussel sprout, chik'n & apple salad
385 cals, 23p, 15c, 24f (per meal)
6 oz (170g)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
4 tbsp, chopped (28g)
1/2 tbsp (7g)
2 tsp (10mL)
1 1/2 tbsp (23mL)
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
dinner prep - 1 days
1. Cajun tofu
235 cals, 17p, 5c, 16f (per meal)
Recipe has been scaled from original by 0.75x. 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. 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.
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Buttered broccoli
65 cals, 2p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. 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.
dinner prep - 1 days
1. Pan seared breaded tilapia
200 cals, 24p, 8c, 8f (per meal)
1 tsp (5g)
4 tsp (10g)
4 oz (112g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.17x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
5/8 dash (0g)
5/8 dash (0g)
1 1/4 cup (114g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
315 cals, 26p, 12c, 15f (per meal)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1/2 lbs (227g)
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
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 1 days
1. Salmon patty salad
300 cals, 17p, 6c, 21f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 tbsp (15mL)
1/2 roma tomato (40g)
1/4 avocado(s) (50g)
1 1/2 cup (45g)
1/2 large (25g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.