1100 calorie intermittent fasting pescetarian meal plan

In just a few clicks, generate your own 1100 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 (1125cal, 104g protein, 74g net carbs, 39g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Grilled cheese sandwich, chunky canned soup (non-creamy)
Shrimp-snap peas-quinoa bowl
Tue
Wed
Pan seared breaded tilapia, sugar snap peas, bread and butter
Thu
Slow-baked salmon with lemon and thyme, corn, green bean, corn, and tomato salad
Fri
Sat
Quinoa and black beans, green bean, corn, and tomato salad, roasted almonds
Almond crusted tilapia, buttered lima beans
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Spices and Herbs
Black pepper
1 tsp, ground (3g)
Salt
1/4 oz (8g)
Dijon mustard
1/2 tsp or 1 packet (2g)
Sherry vinegar
1 1/4 tbsp (19mL)
Thyme
1/3 tsp, leaves (0g)
Ground cumin
1 1/2 dash (0g)
Cayenne pepper
3/8 dash (0g)
Finfish and Shellfish Products
Shrimp, raw
1 1/4 lb (568g)
Tilapia, raw
5/6 lb (378g)
Salmon
8 oz (227g)
Fats and Oils
Olive oil
1 3/4 oz (55mL)
Oil
1/4 oz (8mL)
Other
Flavored quinoa mix
1 1/4 package (4.9 oz) (174g)
Vegetables and Vegetable Products
Frozen sugar snap peas
22 3/4 oz (643g)
Fresh green beans
5/12 lb (189g)
Frozen corn kernels
2 1/3 cup (317g)
Onion
3/10 medium (2-1/2" dia) (33g)
Tomatoes
13 1/3 tbsp cherry tomatoes (124g)
Garlic
1/2 clove(s) (2g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
1/4 cup(s) (mL)
Baked Products
Bread
9 1/2 slice (304g)
Dairy and Egg Products
Butter
1/2 stick (63g)
Sliced cheese
2 slice (1 oz) (56g)
Cereal Grains and Pasta
All-purpose flour
5 tbsp (39g)
Quinoa, uncooked
2 tbsp (21g)
Fruits and Fruit Juices
Canned black olives
3 1/2 tbsp (28g)
Lemon
1/3 large (28g)
Legumes and Legume Products
Black beans
1/3 (15.5oz) can (146g)
Nut and Seed Products
Almonds
1 1/3 oz (23 whole kernels) (38g)
dinner prep - 3 days
1. Shrimp-snap peas-quinoa bowl
465 cals, 48p, 41c, 10f (per meal)
  • Black pepper
    5 dash, ground (1g)
  • Salt
    5 dash (4g)
  • Shrimp, raw, peeled and deveined
    1 1/4 lb (568g)
  • Olive oil
    1 1/4 tbsp (19mL)
  • Flavored quinoa mix
    1 1/4 package (4.9 oz) (174g)
  • Frozen sugar snap peas
    1 1/4 package (10 oz) (355g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the quinoa mix and snap peas according the 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 (or keep it separate) and serve.
    protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • lunch prep - 2 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • 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. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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.
    lunch prep - 3 days
    1. Pan seared breaded tilapia
    150 cals, 18p, 6c, 6f (per meal)
  • ,
  • Butter, melted
    3/4 tbsp (11g)
  • All-purpose flour
    3 tbsp (23g)
  • Tilapia, raw
    1/2 lb (252g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Olive oil
    1 tsp (6mL)
  • Recipe has been scaled from original by 0.38x. 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. Sugar snap peas
    40 cals, 3p, 4c, 0f (per meal)
  • Frozen sugar snap peas
    2 cup (288g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    3. Bread and butter
    285 cals, 10p, 30c, 12f (per meal)
  • ,
  • Butter
    2 1/2 tsp (11g)
  • Bread
    2 1/2 slice (80g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    dinner prep - 2 days
    1. Slow-baked salmon with lemon and thyme
    270 cals, 23p, 1c, 19f (per meal)
  • ,
  • Salmon, skin on
    8 oz (227g)
  • Oil
    1/2 tbsp (8mL)
  • Thyme
    1/3 tsp, leaves (0g)
  • Lemon, cut into wedges
    1/3 large (28g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 275 F (135 C).
    2
    Line a rimmed baking sheet with greased aluminum foil.
    3
    Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
    4
    Place salmon fillets, skin side down, on the baking sheet.
    5
    Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
    2. Corn
    90 cals, 3p, 17c, 1f (per meal)
  • Frozen corn kernels
    1 1/3 cup (181g)
  • 1
    Prepare according to instructions on package.
    3. Green bean, corn, and tomato salad
    135 cals, 3p, 10c, 8f (per meal)
  • Fresh green beans, trimmed and halved
    1/4 lb (113g)
  • Dijon mustard
    2 dash or 1 packet (1g)
  • Sherry vinegar
    3/4 tbsp (11mL)
  • Olive oil
    1 tbsp (15mL)
  • Frozen corn kernels
    1/2 cup (68g)
  • Onion, sliced
    1/8 small (9g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Canned black olives, sliced
    2 tbsp (17g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare vinaigrette by whisking together mustard, vinegar, oil, (salt and pepper if desired). Set aside.
    2
    Pan fry corn kernels with a few drops of oil until slightly toasted. Let corn cool and move to bowl.
    3
    Add beans, tomatoes, olives (optional), and onion to corn; toss to combine.
    4
    Drizzle vinaigrette over salad when serving.
    lunch prep - 1 days
    1. Quinoa and black beans
    260 cals, 13p, 33c, 3f (per meal)
  • Oil
    1/6 tsp (1mL)
  • Onion, chopped
    1/6 medium (2-1/2" dia) (18g)
  • Garlic, chopped
    1/2 clove(s) (2g)
  • Quinoa, uncooked
    2 tbsp (21g)
  • Vegetable broth
    1/4 cup(s) (mL)
  • Ground cumin
    1 1/3 dash (0g)
  • Cayenne pepper
    1/3 dash (0g)
  • Salt
    2/3 dash (1g)
  • Black pepper
    1/3 dash, ground (0g)
  • Frozen corn kernels
    2 2/3 tbsp (23g)
  • Black beans, rinsed and drained
    1/3 (15.5oz) can (146g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
    2
    Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
    3
    Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
    2. Green bean, corn, and tomato salad
    185 cals, 3p, 14c, 11f (per meal)
  • Fresh green beans, trimmed and halved
    1/6 lb (76g)
  • Dijon mustard
    1 1/3 dash or 1 packet (1g)
  • Sherry vinegar
    1/2 tbsp (7mL)
  • Olive oil
    2 tsp (10mL)
  • Frozen corn kernels
    1/3 cup (45g)
  • Onion, sliced
    1/12 small (6g)
  • Tomatoes
    1/3 cup cherry tomatoes (50g)
  • Canned black olives, sliced
    4 tsp (11g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Prepare vinaigrette by whisking together mustard, vinegar, oil, (salt and pepper if desired). Set aside.
    2
    Pan fry corn kernels with a few drops of oil until slightly toasted. Let corn cool and move to bowl.
    3
    Add beans, tomatoes, olives (optional), and onion to corn; toss to combine.
    4
    Drizzle vinaigrette over salad when serving.
    3. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 1 days
    1. Almond crusted tilapia
    320 cals, 31p, 12c, 15f (per meal)
  • Tilapia, raw
    1/4 lb (126g)
  • Almonds
    3 tbsp, slivered (20g)
  • All-purpose flour
    2 tbsp (16g)
  • Salt
    3/4 dash (0g)
  • Olive oil
    1 tsp (6mL)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Take half of the almonds and combine them with the flour in a shallow bowl.
    2
    Season fish with salt and dredge in flour mixture.
    3
    Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
    4
    Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
    5
    Sprinkle almonds over fish.
    6
    Serve.
    2. Buttered lima beans
    110 cals, 5p, 10c, 4f (per meal)
  • Lima beans, frozen
    1/4 package (10 oz) (71g)
  • Salt
    1 dash (1g)
  • Butter
    1 tsp (5g)
  • Black pepper
    1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.
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