1000 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1000 calorie intermittent fasting 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, 96g protein, 58g net carbs, 34g fat, 18g fiber per day) cannot be customized.
Day 1
1000cal, 102g protein, 54g net carbs, 34g fat, 19g fiber
1/2 serving(s) (272cal, 11p, 38c, 7f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
975cal, 96g protein, 79g net carbs, 25g fat, 13g fiber
1/2 serving(s) (272cal, 11p, 38c, 7f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
6 oz (187cal, 31p, 2c, 6f)
1 ear(s) (135cal, 3p, 17c, 5f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1000cal, 93g protein, 60g net carbs, 34g fat, 19g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cal, 93g protein, 60g net carbs, 34g fat, 19g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1000cal, 94g protein, 51g net carbs, 39g fat, 19g fiber
1 taco(s) (175cal, 8p, 2c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 serving(s) (92cal, 10p, 2c, 5f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (121cal, 4p, 10c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1000cal, 94g protein, 51g net carbs, 39g fat, 19g fiber
1 taco(s) (175cal, 8p, 2c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 serving(s) (92cal, 10p, 2c, 5f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (121cal, 4p, 10c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
950cal, 102g protein, 52g net carbs, 31g fat, 17g fiber
1/2 serving(s) (184cal, 17p, 18c, 2f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
1 serving(s) (141cal, 2p, 18c, 6f)
5 1/3 oz (227cal, 30p, 0c, 12f)
2 serving(s) (125cal, 2p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (46 items)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Apple cider vinegar
1/3 tbsp (0mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1/2 lbs (227g)
Fats and Oils
Salad dressing
1/4 lbs (128mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Oil
3/4 oz (24mL)
Olive oil
2 tsp (10mL)
Other
Mixed greens
5 3/4 cup (173g)
Baby clams, canned
1 can (142g)
Guacamole, store-bought
4 tbsp (62g)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (396g)
Edamame, frozen, shelled
3/4 cup (89g)
Onion
3/4 medium (2-1/2" dia) (86g)
Beets, precooked (canned or refrigerated)
1 beets (2" dia, sphere) (50g)
Ear of fresh corn
1 ear, medium (6-3/4" to 7-1/2" long) yields (102g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Bell pepper
2 large (328g)
Purple onions
1/3 medium (2-1/2" dia) (34g)
Cucumber
1/3 cucumber (8-1/4") (94g)
Romaine lettuce
2 1/4 hearts (1125g)
Carrots
1 1/2 medium (93g)
Frozen corn kernels
4 tsp (11g)
Fruits and Fruit Juices
Avocados
7/8 avocado(s) (176g)
Lime juice
3/8 fl oz (11mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Lemon juice
1/2 fl oz (15mL)
Spices and Herbs
Salt
2 1/2 g (3g)
Black pepper
1/2 g (1g)
Cajun seasoning
2 tsp (5g)
Rosemary
4 dash (1g)
Chili powder
1 1/2 dash (0g)
Finfish and Shellfish Products
Canned tuna
1 3/4 can (301g)
Cod, raw
6 oz (170g)
Shrimp, raw
2 oz (57g)
Tilapia, raw
1/3 lbs (149g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Dairy and Egg Products
Butter
2 tsp (9g)
Whole milk
2 cup (480mL)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Cheddar cheese
1/2 cup, shredded (57g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Legumes and Legume Products
Black beans
1/6 can (73g)
Cereal Grains and Pasta
Brown rice
1 tbsp (11g)
Snacks
Tortilla chips
1 oz (28g)
lunch prep - 2 days
1. Cheese ravioli
270 cals, 11p, 38c, 7f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
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.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1/2 tbsp (8mL)
1 beets (2" dia, sphere) (50g)
4 tbsp (30g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Cajun cod
185 cals, 31p, 2c, 6f (per meal)
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. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
3. Corn on the cob with butter
135 cals, 3p, 17c, 5f (per meal)
1 ear, medium (6-3/4" to 7-1/2" long) yields (102g)
1 tsp (5g)
2 dash (1g)
1
Place ear of un-husked corn in a microwave oven and cook on high for 2 minutes; flip corn over and cook on high until kernels are hot and steaming, another 2 minutes.
2
Place corn ear on a cutting board, using a pot holder or folded kitchen towel, and cut off the bottom of the ear, exposing 1/4 to 1/2 inch of kernels. Hold the ear from the top and squeeze ear of corn out of the husk from top to bottom. Husks and silk will be left behind.
3
Spread ear with butter and season with salt.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (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 - 2 days
1. Sauteed rosemary baby clams
90 cals, 10p, 2c, 5f (per meal)
1/2 can (71g)
1 tsp (5mL)
2 dash (0g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat.
2
Add clams and rosemary. Saute for about 2-3 minutes, stirring occasionally until clams are heated through.
3
Splash lemon juice onto clams, continue cooking another minute.
4
Remove from heat and serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 2 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.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
lunch prep - 1 days
1. Southwest shrimp & black bean bowl
185 cals, 17p, 18c, 3f (per meal)
1/6 roma tomato (13g)
2 oz (57g)
1/6 can (73g)
4 tsp (11g)
2 2/3 tsp (11g)
1 1/3 dash (0g)
1/3 tsp (2mL)
1/2 tsp (3mL)
1/3 tbsp (0mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
3. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 1 days
1. Broiled tilapia
225 cals, 30p, 1c, 12f (per meal)
1 tsp (5mL)
1/3 lbs (149g)
2 tsp (10mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.