7-day meal plan with recipes and a grocery list
1200 calorie intermittent fasting pescetarian meal plan
1200calories
98gprotein
98gnet carbs
38gfat
per day
Free, no credit card · Customize it first
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 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.Day 1
1150cals, 95g protein, 96g net carbs, 32g fat 25g fiber per day
Day 2
1225cals, 97g protein, 101g net carbs, 41g fat 17g fiber per day
Lunch
Tofu parmesan
1 tofu planks · 349cal, 25p, 12c, 22f
Dinner roll
2 roll(s) · 154cal, 5p, 26c, 2f
Dinner
Quinoa and black beans
1/2 serving(s) · 195cal, 10p, 25c, 2f
Lentils
2/3 serving(s) · 116cal, 8p, 17c, 0f
Milk
1 2/3 cup(s) · 248cal, 13p, 20c, 13f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1150cals, 109g protein, 77g net carbs, 41g fat 12g fiber per day
Day 4
1150cals, 107g protein, 96g net carbs, 30g fat 18g fiber per day
Day 5
1250cals, 94g protein, 112g net carbs, 38g fat 19g fiber per day
Lunch
Tomato soup
1 1/2 can(s) · 316cal, 7p, 63c, 2f
String cheese
3 stick(s) · 248cal, 20p, 5c, 17f
Dinner
Chickpea & kale soup
1 serving(s) · 273cal, 13p, 28c, 7f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1250cals, 96g protein, 119g net carbs, 36g fat 15g fiber per day
Day 7
1200cals, 91g protein, 82g net carbs, 48g fat 22g fiber per day
Lunch
Basic tofu
6 oz · 257cal, 13p, 4c, 21f
Baked fries
1/2 serving(s) · 97cal, 2p, 12c, 4f
Tossed salad
1 1/2 serving(s) · 182cal, 6p, 15c, 6f
Dinner
Lemon pepper tofu
7 oz · 252cal, 15p, 12c, 16f
Lentils
1 1/2 serving(s) · 260cal, 18p, 38c, 1f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Grocery List (45 items)
Legumes and Legume Products
Tempeh
4 oz
Black beans
1/2 can(s)
Lentils, raw
1 1/2 cup
Firm tofu
2 lbs
Hummus
2 tbsp
Chickpeas, canned
1/2 can(s)
Fats and Oils
Oil
2 oz
Olive oil
3/4 tbsp
Salad dressing
1 1/2 tbsp
Vegetables and Vegetable Products
Frozen corn kernels
1 1/4 cup
Onion
1/4 medium (2-1/2" dia)
Garlic
1 3/4 clove(s)
Tomatoes
5/6 medium whole (2-3/5" dia)
Kale leaves
1 cup, chopped
Potatoes
1/4 large (3" to 4-1/4" dia.)
Cucumber
1/6 cucumber (8-1/4")
Carrots
3/4 small (5-1/2" long)
Romaine lettuce
3/4 hearts
Red onion
1/6 medium (2-1/2" dia)
26 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch 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. Corn
139cal, 4p, 25c, 1f (per meal)
1 cup (136g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Quinoa and black beans
195cal, 10p, 25c, 2f (per meal)
3 tbsp (32g)
2 dash (1g)
4 tbsp (34g)
1/4 tsp (1mL)
3/8 cup(s) (mL)
1/2 dash (0g)
1 dash (1g)
1/2 dash, ground (0g)
1/4 medium (2-1/2" dia) (28g)
3/4 clove(s) (2g)
1/2 can(s) (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Tofu parmesan
349cal, 25p, 12c, 22f (per meal)
2 tbsp (8g)
1 tbsp (8g)
1 tbsp (15mL)
3 tbsp (47g)
2 oz (57g)
14 oz (397g)
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Almond crusted tilapia
318cal, 31p, 12c, 15f (per meal)
6 tbsp, slivered (41g)
1/2 lbs (252g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
7 slices (73g)
1 tortilla (approx 10" dia) (72g)
1/2 cup (15g)
2 slice(s), thin/small (30g)
2 tbsp (30g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
dinner prep - 1 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
2 cup(s) (mL)
1/2 tsp (3mL)
1 clove(s) (3g)
1/2 can(s) (224g)
1 cup, chopped (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Tomato soup
316cal, 7p, 63c, 2f (per meal)
3 can (10.5 oz) (894g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Lemon pepper tofu
252cal, 15p, 12c, 16f (per meal)
2 tbsp (16g)
1 tbsp (15mL)
4 dash (1g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Baked fries
97cal, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 cucumber (8-1/4") (56g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
3/4 small whole (2-2/5" dia) (68g)
1/6 medium (2-1/2" dia) (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
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