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
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 (1100cals, 97g protein, 63g net carbs, 44g fat 15g fiber per day) cannot be customized.
Day 1
1050cals, 109g protein, 78g net carbs, 30g fat 12g fiber per day
6 oz (223cal, 34p, 0c, 10f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
1 serving(s) (103cal, 3p, 20c, 0f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1050cals, 109g protein, 78g net carbs, 30g fat 12g fiber per day
6 oz (223cal, 34p, 0c, 10f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
1 serving(s) (103cal, 3p, 20c, 0f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1100cals, 91g protein, 60g net carbs, 45g fat 21g fiber per day
1 serving(s) (314cal, 26p, 12c, 15f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1100cals, 91g protein, 60g net carbs, 45g fat 21g fiber per day
1 serving(s) (314cal, 26p, 12c, 15f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1100cals, 92g protein, 48g net carbs, 56g fat 12g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1100cals, 92g protein, 48g net carbs, 56g fat 12g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1125cals, 96g protein, 68g net carbs, 46g fat 16g fiber per day
2 taco(s) (350cal, 15p, 4c, 29f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (37 items)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/8 oz (2g)
Fats and Oils
Olive oil
1 oz (30mL)
Oil
2 1/2 oz (73mL)
Salad dressing
2 tbsp (30mL)
Caesar salad dressing
2 tbsp (29g)
Vegetables and Vegetable Products
Frozen green beans
2 cup (242g)
Mashed potato mix
2 oz (57g)
Zucchini
2 large (646g)
Frozen mixed veggies
3 1/2 cup (473g)
Fresh spinach
4 cup(s) (120g)
Tomatoes
2 medium whole (2-3/5" dia) (266g)
Onion
2 tbsp, chopped (20g)
Romaine lettuce
8 leaf inner (48g)
Sweets
Honey
2 2/3 tbsp (56g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Goat cheese
2 oz (57g)
Eggs
4 large (200g)
Parmesan cheese
1 tbsp (5g)
String cheese
2 stick (56g)
Cheddar cheese
1/2 cup, shredded (57g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Seitan
6 oz (170g)
Beverages
Water
11 cup(s) (2607mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
Frank's red hot sauce
4 tbsp (60mL)
Legumes and Legume Products
Firm tofu
1 lbs (454g)
Tempeh
3/4 lbs (340g)
Other
Tzatziki
1/4 cup(s) (56g)
Nutritional yeast
2 tsp (3g)
Guacamole, store-bought
4 tbsp (62g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
lunch prep - 2 days
1. Pan fried tilapia
223cal, 34p, 0c, 10f (per meal)
3/4 lbs (336g)
4 dash (3g)
4 dash, ground (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. 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.
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. Serve immediately.
2. Instant mashed potatoes
103cal, 3p, 20c, 0f (per meal)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Olive oil drizzled green beans
109cal, 2p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
192cal, 11p, 10c, 10f (per meal)
Recipe has been scaled from original by 2x. 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 about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. White rice
83cal, 2p, 18c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
3 1/2 cup (473g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Couscous
101cal, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 2 days
1. Caesar salad wrap
393cal, 18p, 26c, 23f (per meal)
2 tbsp (29g)
2 tortilla (approx 7-8" dia) (98g)
4 large (200g)
2 tbsp, chopped (20g)
1 tbsp (5g)
8 leaf inner (48g)
1 plum tomato (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
lunch prep - 1 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Basic tempeh
295cal, 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. Couscous
201cal, 7p, 40c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.