7-day meal plan with recipes and a grocery list
1100 calorie intermittent fasting pescetarian meal plan
1100calories
97gprotein
63gnet carbs
44gfat
per day
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Customize it first
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 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.Day 1
1050cals, 109g protein, 78g net carbs, 30g fat 11g fiber per day
Lunch
Pan fried tilapia
6 oz · 223cal, 34p, 0c, 10f
Instant mashed potatoes
1 serving(s) · 103cal, 3p, 20c, 0f
Olive oil drizzled green beans
1 1/2 serving(s) · 108cal, 2p, 6c, 7f
Dinner
Goat cheese and marinara stuffed zucchini
2 zucchini halve(s) · 192cal, 11p, 10c, 10f
White rice
3/8 cup rice, cooked · 82cal, 2p, 18c, 0f
Cottage cheese & honey
3/4 cup(s) · 187cal, 21p, 22c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 2
1050cals, 109g protein, 78g net carbs, 30g fat 11g fiber per day
Lunch
Pan fried tilapia
6 oz · 223cal, 34p, 0c, 10f
Instant mashed potatoes
1 serving(s) · 103cal, 3p, 20c, 0f
Olive oil drizzled green beans
1 1/2 serving(s) · 108cal, 2p, 6c, 7f
Dinner
Goat cheese and marinara stuffed zucchini
2 zucchini halve(s) · 192cal, 11p, 10c, 10f
White rice
3/8 cup rice, cooked · 82cal, 2p, 18c, 0f
Cottage cheese & honey
3/4 cup(s) · 187cal, 21p, 22c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1100cals, 91g protein, 60g net carbs, 45g fat 21g fiber per day
Day 4
1100cals, 91g protein, 60g net carbs, 45g fat 21g fiber per day
Day 5
1100cals, 92g protein, 48g net carbs, 56g fat 12g fiber per day
Day 6
1100cals, 92g protein, 48g net carbs, 56g fat 12g fiber per day
Day 7
1125cals, 96g protein, 68g net carbs, 46g fat 16g fiber per day
Grocery List (37 items)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup(s)
Frank's red hot sauce
4 tbsp
Dairy and Egg Products
Goat cheese
2 oz
Low fat cottage cheese (1% milkfat)
2 cup
String cheese
2 stick
Parmesan cheese
1 tbsp
Eggs
4 large
Cheddar cheese
1/2 cup, shredded
Vegetables and Vegetable Products
Zucchini
2 large
Mashed potato mix
2 oz
Frozen green beans
2 cup
Frozen mixed veggies
3 1/2 cup
Onion
2 tbsp, chopped
Romaine lettuce
8 leaf inner
Tomatoes
2 medium whole (2-3/5" dia)
Fresh spinach
4 cup(s)
21 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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
82cal, 2p, 18c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork 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.
lunch prep - 2 days
1. Pan fried tilapia
223cal, 34p, 0c, 10f (per meal)
1 tbsp (15mL)
4 dash, ground (1g)
4 dash (3g)
3/4 lbs (336g)
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 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (242g)
1 tbsp (15mL)
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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
4 tbsp (60mL)
1/4 cup(s) (56g)
1 tbsp (15mL)
1/2 lbs (227g)
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.
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.
lunch prep - 2 days
1. Caesar salad wrap
393cal, 18p, 26c, 23f (per meal)
1 tbsp (5g)
2 tbsp, chopped (20g)
2 tortilla (approx 7-8" dia) (98g)
2 tbsp (29g)
8 leaf inner (48g)
1 plum tomato (62g)
4 large (200g)
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.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
4 cup(s) (120g)
6 oz (170g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
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.
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.
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.
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