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
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
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Avocado tuna salad sandwich, celery and peanut butter
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Tue |
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Wed |
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Thu |
Pan-fried salmon, lima beans
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Fri |
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Sat |
Peanut butter and jelly sandwich
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Broiled tilapia, olive oil drizzled lima beans, milk
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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)