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

Generate 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: Sample plan

This sample plan (1025cal, 119g protein, 48g net carbs, 33g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Shrimp-broccoli-rice bowl
Avocado tuna salad sandwich, walnuts, string cheese
Tue
Wed
Cajun tilapia, milk, simple salad with tomatoes and carrots
Seitan salad
Thu
Fri
Sat
Goat cheese and marinara stuffed zucchini, milk
Shrimp and vegetable stir fry
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Spices and Herbs
Black pepper
1/16 oz (2g)
Salt
1/8 oz (4g)
Cajun seasoning
3/4 tbsp (5g)
Fruits and Fruit Juices
Lime juice
1/2 tsp (3mL)
Avocados
1 avocado(s) (201g)
Finfish and Shellfish Products
Canned tuna
1/2 can (~6 oz) (86g)
Shrimp, raw
1 1/4 lb (596g)
Tilapia, raw
1 lb (504g)
Baked Products
Bread
2 slice (64g)
Vegetables and Vegetable Products
Onion
1/8 small (9g)
Frozen broccoli
1 package (320g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (675g)
Fresh spinach
6 cup(s) (180g)
Carrots
2 1/2 medium (160g)
Romaine lettuce
3 hearts (1500g)
Zucchini
1 1/2 large (485g)
Dairy and Egg Products
String cheese
2 stick (56g)
Whole milk
2 cup (521mL)
Goat cheese
1 1/2 oz (43g)
Nut and Seed Products
Walnuts
1/3 cup shelled (50 halves) (33g)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 pouch (~5.6 oz) (119g)
Fats and Oils
Olive oil
3/4 tbsp (11mL)
Oil
1 oz (31mL)
Salad dressing
1/2 cup (113mL)
Other
Nutritional yeast
1 tbsp (4g)
Stir-fry sauce
4 tbsp (68g)
Cereal Grains and Pasta
Seitan
9 oz (255g)
Soups, Sauces, and Gravies
Pasta sauce
6 tbsp (98g)
dinner prep - 2 days
1. Avocado tuna salad sandwich
185 cals, 14p, 13c, 7f (per meal)
  • ,
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Lime juice
    1/2 tsp (3mL)
  • Avocados
    1/4 avocado(s) (50g)
  • Canned tuna, drained
    1/2 can (~6 oz) (86g)
  • Bread
    2 slice (64g)
  • Onion, minced
    1/8 small (9g)
  • Recipe has been scaled from original by 0.5x. 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
    Place mixture in between bread slices and serve.
    2. Walnuts
    115 cals, 3p, 1c, 11f (per meal)
  • ,
  • Walnuts
    2 2/3 tbsp shelled (50 halves) (17g)
  • 3. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • protein prep - 6 days
    1. Protein shake
    220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • lunch prep - 2 days
    1. Shrimp-broccoli-rice bowl
    440 cals, 44p, 46c, 7f (per meal)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Shrimp, raw, peeled and deveined
    3/4 lb (341g)
  • Frozen broccoli
    3/4 package (213g)
  • Flavored rice mix
    3/4 pouch (~5.6 oz) (119g)
  • Olive oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the rice mix and broccoli according to the instructions on the package.
    2
    Meanwhile, heat the oil in a skillet over medium-high heat.
    3
    Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
    4
    When everything is ready mix it all together and serve.
    dinner prep - 3 days
    1. Seitan salad
    360 cals, 27p, 16c, 18f (per meal)
  • Oil
    1 tbsp (15mL)
  • Nutritional yeast
    1 tbsp (4g)
  • Salad dressing
    3 tbsp (45mL)
  • Avocados, sliced
    3/4 avocado(s) (151g)
  • Tomatoes, halved
    18 cherry tomatoes (306g)
  • Fresh spinach
    6 cup(s) (180g)
  • Seitan, sliced
    9 oz (255g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a skillet over medium heat.
    2
    Add in sliced seitan and cook until browned, about 5 minutes.
    3
    Transfer to a bed of spinach.
    4
    Top with tomatoes, avocado, salad dressing and nutritional yeast.
    lunch prep - 3 days
    1. Cajun tilapia
    200 cals, 34p, 1c, 7f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Oil
    3/4 tbsp (11mL)
  • Cajun seasoning
    3/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • 3. Simple salad with tomatoes and carrots
    195 cals, 8p, 14c, 6f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Tomatoes, diced
    3 medium whole (2-3/5" dia) (369g)
  • Carrots, sliced
    1 1/2 medium (92g)
  • Romaine lettuce, roughly chopped
    3 hearts (1500g)
  • Recipe has been scaled from original by 1.5x. 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.
    lunch prep - 1 days
    1. Goat cheese and marinara stuffed zucchini
    290 cals, 16p, 16c, 15f (per meal)
  • Pasta sauce
    6 tbsp (98g)
  • Goat cheese
    1 1/2 oz (43g)
  • Zucchini
    1 1/2 large (485g)
  • Recipe has been scaled from original by 1.5x. 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 some of the insides, enough to make a shallow cavity along the length of the zucchini.
    4
    Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.
    5
    Place on a baking sheet and cook for about 15 minutes.
    6
    Serve.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • Whole milk
    2/3 cup (160mL)
  • dinner prep - 1 days
    1. Shrimp and vegetable stir fry
    395 cals, 55p, 23c, 7f (per meal)
  • Carrots, sliced
    1 medium (69g)
  • Frozen broccoli
    3/8 package (107g)
  • Shrimp, raw, peeled and deveined
    1/2 lb (255g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    3 dash, ground (1g)
  • Oil, divided
    1 tsp (6mL)
  • Stir-fry sauce
    4 tbsp (68g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
    2
    Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
    3
    Return shrimp to skillet, stir.
    4
    Pour in stir-fry sauce and mix until it is well distributed.
    5
    Reduce heat to low and simmer until shrimp is fully cooked.
    6
    Serve.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again