1600 calorie low carb pescetarian meal plan
In just a few clicks, generate your own 1600 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 (1600cal, 129g protein, 51g net carbs, 85g fat, 26g fiber per day) cannot be customized.
Day 1
1550cal, 129g protein, 38g net carbs, 90g fat, 21g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1 container (139cal, 20p, 8c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (366cal, 52p, 4c, 15f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1575cal, 107g protein, 58g net carbs, 90g fat, 28g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1 serving(s) (235cal, 5p, 9c, 16f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 container (139cal, 20p, 8c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1600cal, 109g protein, 50g net carbs, 95g fat, 27g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1 serving(s) (235cal, 5p, 9c, 16f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1575cal, 144g protein, 54g net carbs, 74g fat, 32g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
3 serving(s) (245cal, 8p, 12c, 14f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1600cal, 155g protein, 53g net carbs, 71g fat, 30g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
3 serving(s) (245cal, 8p, 12c, 14f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1650cal, 131g protein, 50g net carbs, 94g fat, 19g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1575cal, 127g protein, 53g net carbs, 83g fat, 24g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
2 egg(s) (159cal, 13p, 1c, 12f)
4 oz (295cal, 24p, 8c, 15f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (42 items)
Spices and Herbs
Black pepper
1 1/4 g (1g)
Salt
5 g (5g)
Paprika
1/4 tbsp (2g)
Fresh basil
1 cup leaves, whole (24g)
Dijon mustard
4 dash (3g)
Cajun seasoning
1 3/4 tbsp (12g)
Dairy and Egg Products
Butter
1 1/6 stick (131g)
Parmesan cheese
1 oz (27g)
Eggs
11 large (550g)
Whole milk
1/4 gallon (1080mL)
Nonfat greek yogurt, plain
1/2 container (79g)
Vegetables and Vegetable Products
Frozen sugar snap peas
9 cup (1296g)
Tomatoes
34 cherry tomatoes (578g)
Frozen green beans
1 cup (121g)
Onion
1 small (70g)
Zucchini
1 large (323g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Broccoli
4 tbsp chopped (23g)
Romaine lettuce
1 cup shredded (47g)
Frozen broccoli
3 1/2 cup (319g)
Lima beans, frozen
3/8 package (10 oz) (107g)
Fats and Oils
Olive oil
1 1/4 oz (41mL)
Oil
2 oz (57mL)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (224g)
Canned tuna
3 packet (222g)
Cod, raw
1 lbs (453g)
Beverages
Water
7 1/3 cup(s) (1737mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
3 1/4 tbsp (49mL)
Soups, Sauces, and Gravies
Salsa
1/4 cup (81g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Other
Protein greek yogurt, flavored
2 container (300g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
1 1/2 cup (170g)
Legumes and Legume Products
Firm tofu
6 oz (170g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Tempeh
4 oz (113g)
Nut and Seed Products
Almonds
14 tbsp, whole (125g)
Roasted pumpkin seeds, unsalted
1/2 tbsp (4g)
Mixed nuts
1/2 cup (67g)
Baked Products
Frozen waffles
2 waffles (70g)
dinner prep - 1 days
1. Parmesan crusted tilapia
365 cals, 52p, 4c, 16f (per meal)
4 tbsp (25g)
1 tsp (5mL)
1/2 lbs (224g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Buttered sugar snap peas
270 cals, 7p, 10c, 19f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
5 tsp (23g)
1 2/3 cup (240g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Eggs with avocado and salsa
255 cals, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
snack prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
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.
lunch 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. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner 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.
lunch prep - 2 days
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
1/3 cup(s) (79mL)
3 tbsp (45mL)
10 cherry tomatoes (170g)
1 cup leaves, whole (24g)
1 large (323g)
1 avocado(s) (201g)
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
snack prep - 3 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. 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. Broccoli caesar salad with hard boiled eggs
130 cals, 10p, 3c, 8f (per meal)
1/4 tbsp (4mL)
1/2 tbsp (4g)
1/2 tbsp (3g)
4 dash (3g)
1/2 tbsp (9g)
4 tbsp chopped (23g)
1 large (50g)
1 cup shredded (47g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
2. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
3 dash (0g)
3 dash (1g)
4 cup (576g)
2 tbsp (30mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner 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. Buttered sugar snap peas
270 cals, 7p, 10c, 19f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
1/4 cup (45g)
3 1/3 cup (480g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Waffles & Greek yogurt
120 cals, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
lunch prep - 2 days
1. Cajun cod
250 cals, 41p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. 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.
snack prep - 2 days
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. 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. Olive oil drizzled lima beans
160 cals, 7p, 16c, 5f (per meal)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/8 package (10 oz) (107g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.