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: Pre-made plan with PDF
This pre-made PDF plan (1300cal, 110g protein, 106g net carbs, 37g fat, 27g fiber per day) cannot be customized.
Day 1
1300cal, 110g protein, 145g net carbs, 24g fat, 15g fiber
8 oz seitan (595cal, 64p, 38c, 20f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1250cal, 114g protein, 94g net carbs, 38g fat, 21g fiber
4 nuggets (221cal, 12p, 21c, 9f)
2 container (261cal, 28p, 26c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1325cal, 103g protein, 115g net carbs, 40g fat, 24g fiber
4 nuggets (221cal, 12p, 21c, 9f)
2 container (261cal, 28p, 26c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1300cal, 103g protein, 77g net carbs, 52g fat, 28g fiber
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1350cal, 130g protein, 102g net carbs, 34g fat, 28g fiber
1 sandwich(es) (363cal, 11p, 31c, 18f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 119g protein, 105g net carbs, 32g fat, 39g fiber
1 1/2 sandwich(es) (514cal, 24p, 59c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1250cal, 91g protein, 103g net carbs, 38g fat, 32g fiber
1 1/2 sandwich(es) (514cal, 24p, 59c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (37 items)
Soups, Sauces, and Gravies
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Pasta sauce
6 tbsp (98g)
Fruits and Fruit Juices
Pears
3 medium (534g)
Raspberries
1 cup (123g)
Lemon juice
2/3 fl oz (20mL)
Other
Teriyaki sauce
4 tbsp (60mL)
Vegan chik'n nuggets
8 nuggets (172g)
Cottage cheese & fruit cup
6 container (1020g)
Curry paste
4 tsp (20g)
Fats and Oils
Oil
1 oz (29mL)
Mayonnaise
2 1/2 tbsp (38mL)
Olive oil
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Long-grain white rice
4 tsp (15g)
Beverages
Water
16 cup(s) (3832mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Lentils, raw
1 2/3 cup (320g)
Vegetarian burger crumbles
4 cup (400g)
Hummus
1 1/2 tbsp (23g)
Chickpeas, canned
1 can (448g)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1 1/2 g (1g)
Dried dill weed
1 tsp (1g)
Vegetables and Vegetable Products
Ketchup
2 tbsp (34g)
Frozen broccoli
6 cup (546g)
Raw celery
1/8 bunch (49g)
Tomatoes
1 plum tomato (62g)
Carrots
1 small (5-1/2" long) (50g)
Fresh spinach
1/2 cup(s) (15g)
Onion
1/2 medium (2-1/2" dia) (55g)
Zucchini
1 1/2 large (485g)
Nut and Seed Products
Coconut milk, canned
1 cup (240mL)
Almonds
4 tbsp, whole (36g)
Baked Products
Bread
10 slice (320g)
Finfish and Shellfish Products
Canned tuna
5 oz (142g)
Dairy and Egg Products
Goat cheese
1 1/2 oz (43g)
lunch prep - 1 days
1. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Teriyaki seitan wings
595 cals, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
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. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (40mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
2/3 cup (128g)
1 1/3 cup(s) (319mL)
1 1/3 dash (1g)
1 cup (240mL)
4 tsp (20g)
Recipe has been scaled from original by 0.33x. 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. Broccoli
85 cals, 8p, 6c, 0f (per meal)
6 cup (546g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Tuna salad sandwich
495 cals, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
260 cals, 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. Vegetable and hummus sandwich
365 cals, 11p, 31c, 18f (per meal)
1 tsp (5mL)
1 plum tomato (62g)
1 1/2 tbsp (23g)
1 tbsp (15mL)
1 small (5-1/2" long) (50g)
1/2 cup(s) (15g)
2 slice (64g)
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
515 cals, 24p, 59c, 13f (per meal)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (15mL)
1 tbsp (15mL)
1 tsp (1g)
4 dash (3g)
4 dash, ground (1g)
6 slice (192g)
1 can (448g)
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.