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 11g 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 (82cal, 2p, 18c, 0f)
                    
                  
                      
                      1 1/2 scoop (164cal, 36p, 1c, 1f)
                    
                  
            Day 2
          
          1050cals, 109g protein, 78g net carbs, 30g fat 11g 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 (82cal, 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
            1/8 oz (4g)
Black pepper
            1 1/2 g (1g)
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)
Romaine lettuce
            8 leaf inner (48g)
Onion
            2 tbsp, chopped (20g)
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
        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.
                  
                
                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)
      4 large (200g)
    8 leaf inner (48g)
    2 tbsp (29g)
    2 tortilla (approx 7-8" dia) (98g)
    2 tbsp, chopped (20g)
    1 tbsp (5g)
    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.
                  
                 
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
    