1200 calorie intermittent fasting pescetarian meal plan

In just a few clicks, generate your own 1200 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 (1175cal, 116g protein, 67g net carbs, 42g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Shrimp-snap peas-quinoa bowl
Curried lentils, simple mixed greens and tomato salad
Tue
Wed
Grilled cheese sandwich, small granola bar, roasted almonds
Shrimp and vegetable stir fry
Thu
Fri
Sat
Smoked salmon stuffed avocado, milk, protein shake (milk)
Avocado tuna salad, roasted almonds, large granola bar
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Beverages
Water
10 cup(s) (2370mL)
Protein powder
9 1/2 scoop (1/3 cup ea) (295g)
Spices and Herbs
Salt
3/10 oz (8g)
Black pepper
1/6 oz (5g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
Almonds
1/2 cup, whole (80g)
Other
Curry paste
1 tbsp (15g)
Mixed greens
3 1/2 cup (105g)
Flavored quinoa mix
1 package (4.9 oz) (139g)
Stir-fry sauce
1 cup (272g)
Fats and Oils
Salad dressing
3 tbsp (45mL)
Olive oil
1 tbsp (15mL)
Oil
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Tomatoes
3/4 medium whole (2-3/5" dia) (97g)
Frozen sugar snap peas
1 package (10 oz) (284g)
Carrots
4 1/2 medium (275g)
Frozen broccoli
1 1/2 package (426g)
Onion
1/8 small (9g)
Finfish and Shellfish Products
Shrimp, raw
3 1/4 lb (1476g)
Smoked salmon
3/4 oz (21g)
Canned tuna
1/2 can (~6 oz) (86g)
Baked Products
Bread
3 slice (96g)
Dairy and Egg Products
Butter
1 1/2 tbsp (21g)
Sliced cheese
3 slice (1 oz) (84g)
Goat cheese
1/2 oz (14g)
Whole milk
1 1/4 cup (300mL)
Snacks
Small granola bar
3 bar (75g)
Large granola bar
1 bar (37g)
Fruits and Fruit Juices
Lemon juice
1/4 tsp (1mL)
Avocados
3/4 avocado(s) (151g)
Lime juice
1/2 tsp (3mL)
dinner prep - 2 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
  • Lentils, raw
    1/2 cup (96g)
  • Water
    1 cup(s) (237mL)
  • Salt
    1 dash (1g)
  • Coconut milk, canned
    3/4 cup (180mL)
  • Curry paste
    1 tbsp (15g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. 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. Shrimp-snap peas-quinoa bowl
    560 cals, 57p, 49c, 11f (per meal)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Shrimp, raw, peeled and deveined
    1 lb (454g)
  • Olive oil
    1 tbsp (15mL)
  • Flavored quinoa mix
    1 package (4.9 oz) (139g)
  • Frozen sugar snap peas
    1 package (10 oz) (284g)
  • 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.
    dinner prep - 3 days
    1. Shrimp and vegetable stir fry
    525 cals, 74p, 31c, 9f (per meal)
  • Carrots, sliced
    4 1/2 medium (275g)
  • Frozen broccoli
    1 1/2 package (426g)
  • Shrimp, raw, peeled and deveined
    2 1/4 lb (1022g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Oil, divided
    1 1/2 tbsp (23mL)
  • Stir-fry sauce
    1 cup (272g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
    2
    Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
    3
    Return shrimp to skillet, stir.
    4
    Pour in stir-fry sauce and mix until it is well distributed.
    5
    Reduce heat to low and simmer until shrimp is fully cooked.
    6
    Serve.
    lunch prep - 3 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. Small granola bar
    120 cals, 3p, 15c, 5f (per meal)
  • ,
  • Small granola bar
    1 bar (25g)
  • 3. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • lunch prep - 1 days
    1. Smoked salmon stuffed avocado
    250 cals, 9p, 2c, 20f (per meal)
  • Lemon juice
    1/4 tsp (1mL)
  • Goat cheese
    1/2 oz (14g)
  • Smoked salmon
    3/4 oz (21g)
  • Avocados, halved, de-seeded, and de-skinned
    1/2 avocado(s) (101g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Chop the smoked salmon into pieces.
    2
    Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
    3
    Stuff the holes of the avocado with the smoked salmon mixture.
    4
    Top with a drizzle of lemon juice and add pepper to taste.
    5
    Serve immediately.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • Whole milk
    3/4 cup (180mL)
  • 3. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    dinner prep - 1 days
    1. Avocado tuna salad
    220 cals, 20p, 3c, 12f (per meal)
  • Avocados
    1/4 avocado(s) (50g)
  • Lime juice
    1/2 tsp (3mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash (0g)
  • Mixed greens
    1/2 cup (15g)
  • Onion, minced
    1/8 small (9g)
  • Canned tuna
    1/2 can (~6 oz) (86g)
  • Tomatoes
    2 tbsp, chopped (23g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    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. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • Almonds
    3 tbsp, whole (27g)
  • 3. Large granola bar
    175 cals, 4p, 22c, 7f (per meal)
  • Large granola bar
    1 bar (37g)
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