1300 calorie intermittent fasting pescetarian meal plan

In just a few clicks, generate your own 1300 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 (1325cal, 108g protein, 70g net carbs, 59g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Sauteed rosemary baby clams, milk, bread and butter
Avocado tuna salad sandwich, celery and peanut butter
Tue
Wed
Thu
Pan-fried salmon, lima beans
Orange & rosemary salmon, simple sauteed spinach, bread and butter
Fri
Sat
Peanut butter and jelly sandwich
Broiled tilapia, olive oil drizzled lima beans, milk
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Vegetables and Vegetable Products
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Onion
3/8 small (26g)
Garlic
2 clove (6g)
Fresh spinach
16 cup(s) (480g)
Lima beans, frozen
1 1/4 package (10 oz) (355g)
Legumes and Legume Products
Peanut butter
1/2 cup (120g)
Spices and Herbs
Black pepper
1/8 oz (4g)
Salt
1/2 oz (13g)
Rosemary
2 tsp (3g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Avocados
3/4 avocado(s) (151g)
Lemon juice
1 1/2 fl oz (45mL)
Oranges
1 1/3 orange (205g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Salmon
20 oz (567g)
Tilapia, raw
1/3 lb (149g)
Baked Products
Bread
17 slice (544g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Fats and Oils
Oil
1 1/2 oz (44mL)
Olive oil
1 2/3 oz (53mL)
Other
Baby clams, canned
3 can (426g)
Dairy and Egg Products
Butter
2 2/3 tbsp (36g)
Whole milk
4 cup (960mL)
Sweets
Jelly
3 serving 1 tbsp (63g)
dinner prep - 3 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Lime juice
    1/2 tbsp (8mL)
  • Avocados
    3/4 avocado(s) (151g)
  • Canned tuna, drained
    1 1/2 can (~6 oz) (258g)
  • Bread
    6 slice (192g)
  • Onion, minced
    3/8 small (26g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    2. Celery and peanut butter
    220 cals, 8p, 7c, 17f (per meal)
  • Raw celery
    2 stalk, medium (7-1/2" - 8" long) (80g)
  • Peanut butter
    2 tbsp (32g)
  • 1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    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 - 3 days
    1. Sauteed rosemary baby clams
    185 cals, 19p, 4c, 10f (per meal)
  • Lemon juice
    2 tsp (10mL)
  • Rosemary
    4 dash (1g)
  • Oil
    2 tsp (10mL)
  • Baby clams, canned, drained
    1 can (142g)
  • 1
    Heat oil in skillet over medium heat.
    2
    Add clams and rosemary. Saute for about 2-3 minutes, stirring occasionally until clams are heated through.
    3
    Splash lemon juice onto clams, continue cooking another minute.
    4
    Remove from heat and serve.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • 3. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    dinner prep - 2 days
    1. Orange & rosemary salmon
    310 cals, 24p, 11c, 18f (per meal)
  • ,
  • Salmon
    1 1/3 fillet/s (6 oz each) (227g)
  • Rosemary
    1/4 tbsp (1g)
  • Oranges
    1 1/3 orange (205g)
  • Lemon juice
    2 tsp (10mL)
  • Olive oil
    1 tsp (5mL)
  • Salt
    1/3 tsp (2g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Season the salmon with salt.
    2
    Put a skillet over medium-high heat and add the oil.
    3
    Cook the salmon for 4-5 minutes on each side, set aside when done.
    4
    Add the and rosemary to the skillet and cook for about a minute.
    5
    Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
    6
    Lower the heat to medium low until the liquid cooks down a bit.
    7
    Put the salmon back in the skillet and spoon the sauce over the fillets.
    8
    Serve.
    2. Simple sauteed spinach
    200 cals, 7p, 5c, 14f (per meal)
  • Garlic, diced
    2 clove (6g)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Olive oil
    2 tbsp (30mL)
  • Fresh spinach
    16 cup(s) (480g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    3. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 2 days
    1. Pan-fried salmon
    410 cals, 35p, 0c, 30f (per meal)
  • ,
  • Oil
    1 tbsp (15mL)
  • Salmon
    12 oz (340g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Lima beans
    115 cals, 7p, 16c, 1f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    3 dash (2g)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    lunch prep - 1 days
    1. Peanut butter and jelly sandwich
    575 cals, 17p, 83c, 16f (per meal)
  • Bread
    3 slice (96g)
  • Peanut butter
    1 1/2 tbsp (24g)
  • Jelly
    3 serving 1 tbsp (63g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the peanut butter on one slice of bread and the jelly on the other.
    2
    Put the slices of bread together and enjoy.
    dinner prep - 1 days
    1. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • Lemon juice
    1 tsp (5mL)
  • Tilapia, raw
    1/3 lb (149g)
  • Olive oil
    2 tsp (10mL)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Salt
    1 1/3 dash (1g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Olive oil drizzled lima beans
    215 cals, 9p, 21c, 7f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    2 dash (2g)
  • Lima beans, frozen
    1/2 package (10 oz) (142g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
    3
    Serve.
    3. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • Whole milk
    1 cup (240mL)
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