7-day meal plan with recipes and a grocery list
1000 calorie intermittent fasting pescetarian meal plan
1025calories
92gprotein
59gnet carbs
39gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1000cals, 91g protein, 59g net carbs, 39g fat 11g fiber per day
Lunch
Grilled cheese sandwich
1/2 sandwich(es) · 248cal, 11p, 12c, 16f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Dinner
Avocado tuna salad
1/2 serving(s) · 218cal, 20p, 3c, 12f
Kefir
1 serving(s) · 150cal, 8p, 25c, 2f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 2
1000cals, 91g protein, 59g net carbs, 39g fat 11g fiber per day
Lunch
Grilled cheese sandwich
1/2 sandwich(es) · 248cal, 11p, 12c, 16f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Dinner
Avocado tuna salad
1/2 serving(s) · 218cal, 20p, 3c, 12f
Kefir
1 serving(s) · 150cal, 8p, 25c, 2f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 3
1025cals, 90g protein, 81g net carbs, 33g fat 14g fiber per day
Lunch
Chunky canned soup (creamy)
1/2 can(s) · 177cal, 6p, 15c, 9f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Chik'n nuggets
5 nuggets · 276cal, 15p, 26c, 11f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 4
1025cals, 90g protein, 81g net carbs, 33g fat 14g fiber per day
Lunch
Chunky canned soup (creamy)
1/2 can(s) · 177cal, 6p, 15c, 9f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Chik'n nuggets
5 nuggets · 276cal, 15p, 26c, 11f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 5
1050cals, 93g protein, 49g net carbs, 46g fat 18g fiber per day
Day 6
975cals, 100g protein, 41g net carbs, 38g fat 17g fiber per day
Day 7
1025cals, 92g protein, 42g net carbs, 46g fat 17g fiber per day
Grocery List (38 items)
Fruits and Fruit Juices
Avocados
1 avocado(s)
Lime juice
1/2 fl oz
Grapefruit
3 large (approx 4-1/2" dia)
Limes
1/2 fruit (2" dia)
Spices and Herbs
Salt
1 dash
Black pepper
1 dash
Cajun seasoning
4 tsp
Thyme, dried
1 tsp, ground
Other
Mixed greens
8 1/2 cup
Vegan chik'n nuggets
10 nuggets
Cottage cheese & fruit cup
2 container
Coleslaw mix
3/4 cup
26 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Avocado tuna salad
218cal, 20p, 3c, 12f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1 can(s) (172g)
4 tbsp, chopped (45g)
1/4 small (18g)
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. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 2 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Chik'n nuggets
276cal, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Fish taco
389cal, 26p, 27c, 17f (per meal)
2 4oz fillet(s) (227g)
2 tsp (10mL)
1/2 fruit (2" dia) (34g)
4 tsp (9g)
4 tbsp, shredded (18g)
2 tortilla (approx 7-8" dia) (98g)
1/2 avocado(s) (101g)
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
dinner prep - 1 days
1. Sesame peanut zoodles
441cal, 19p, 20c, 28f (per meal)
3/4 cup (68g)
3 tbsp (48g)
1 1/2 tbsp (23mL)
1/4 tbsp (2g)
1 1/2 tbsp, sliced (12g)
3/4 tbsp (11mL)
1/4 tbsp (4g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Grilled cheese with mushrooms
323cal, 14p, 25c, 16f (per meal)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
1 slice (3/4 oz ea) (21g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
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