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
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 (1225cal, 95g protein, 78g net carbs, 49g fat, 21g fiber per day) cannot be customized.
Day 1
1200cal, 99g protein, 85g net carbs, 41g fat, 22g fiber
1 wrap(s) (406cal, 21p, 38c, 17f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1250cal, 92g protein, 78g net carbs, 53g fat, 20g fiber
1 sandwich(es) (500cal, 20p, 38c, 26f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
4 oz salmon (374cal, 26p, 12c, 23f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1175cal, 91g protein, 63g net carbs, 55g fat, 20g fiber
6 oz salmon (480cal, 35p, 1c, 37f)
2 cup(s) (58cal, 5p, 4c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1175cal, 91g protein, 63g net carbs, 55g fat, 20g fiber
6 oz salmon (480cal, 35p, 1c, 37f)
2 cup(s) (58cal, 5p, 4c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1250cal, 92g protein, 95g net carbs, 47g fat, 22g fiber
1/2 can(s) (177cal, 6p, 15c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 sub(s) (468cal, 28p, 54c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1250cal, 92g protein, 95g net carbs, 47g fat, 22g fiber
1/2 can(s) (177cal, 6p, 15c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 sub(s) (468cal, 28p, 54c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1225cal, 111g protein, 71g net carbs, 44g fat, 24g fiber
1 sub(s) (571cal, 38p, 55c, 21f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (45 items)
Fruits and Fruit Juices
Nectarine
1 medium (2-1/2" dia) (142g)
Lemon
2 small (116g)
Avocados
2 avocado(s) (402g)
Other
Meatless chik'n tenders
2 1/2 oz (71g)
Mixed greens
3/4 cup (23g)
Veggie burger patty
1 patty (71g)
Sub roll(s)
3 roll(s) (255g)
Nutritional yeast
2 tsp (3g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Pita bread
3 pita, small (4" dia) (84g)
Bread
2 slice(s) (64g)
Legumes and Legume Products
Hummus
2 tbsp (30g)
Tempeh
6 oz (170g)
Roasted peanuts
6 tbsp (55g)
Vegetarian burger crumbles
1 3/4 cup (175g)
Vegetables and Vegetable Products
Cucumber
4 tbsp slices (26g)
Tomatoes
1 slice(s), thin/small (15g)
Canned crushed tomatoes
1/2 cup (121g)
Onion
1 medium (2-1/2" dia) (98g)
Bell pepper
5/8 large (97g)
Beets, precooked (canned or refrigerated)
1 beets (2" dia, sphere) (50g)
Edamame, frozen, shelled
4 tbsp (30g)
Garlic
1/2 clove (2g)
Frozen broccoli
4 cup (364g)
Kale leaves
2 bunch (340g)
Dairy and Egg Products
Feta cheese
2 tbsp (19g)
Sour cream
2 3/4 tbsp (38g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Cheese
1 slice (1 oz each) (28g)
Fats and Oils
Oil
1 1/3 oz (41mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Vegan mayonnaise
2 tbsp (30g)
Mayonnaise
2 tbsp (31mL)
Beverages
Water
10 1/2 cup(s) (2519mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Ground cumin
4 dash (1g)
Dried dill weed
1 tsp (1g)
Dijon mustard
1/2 tbsp (8g)
Rosemary
4 dash (1g)
Finfish and Shellfish Products
Salmon
1 lbs (454g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
3 oz (85g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (298g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
lunch prep - 1 days
1. Mediterranean chik'n wrap
405 cals, 21p, 38c, 17f (per meal)
2 1/2 oz (71g)
1 tortilla (approx 7-8" dia) (49g)
4 tbsp (8g)
2 tbsp (30g)
4 tbsp slices (26g)
2 tbsp (19g)
1 slice(s), thin/small (15g)
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
1 medium (2-1/2" dia) (142g)
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Salmon & veggie one pot
375 cals, 26p, 12c, 23f (per meal)
4 dash (1g)
1/8 cup(s) (30mL)
1/2 tbsp (8mL)
4 dash (1g)
1/2 cup (121g)
1/2 small (35g)
1/2 medium (60g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 1 days
1. Patty melt
500 cals, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1/2 tbsp (8mL)
1 beets (2" dia, sphere) (50g)
4 tbsp (30g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Salmon with rosemary dill sauce
480 cals, 35p, 1c, 37f (per meal)
2 tbsp (30mL)
1/2 clove (2g)
4 dash (1g)
2 1/2 tbsp (38g)
4 dash (1g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Line a baking sheet with parchment paper and place the salmon on top. Season with salt/pepper.
3
Bake for 20 minutes or until done.
4
Meanwhile, in a small bowl, combine the remaining ingredients and stir until well-mixed.
5
When salmon is done, plate it and top with rosemary dill sauce.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
lunch prep - 1 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
dinner prep - 1 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
1 3/4 cup (175g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.