1300 calorie intermittent fasting pescetarian meal plan
Table of Contents
Overview
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 (1275cals, 101g protein, 91g net carbs, 49g fat 19g fiber per day) cannot be customized.
Day 1
1275cals, 98g protein, 121g net carbs, 32g fat 27g fiber per day
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 oz (122cal, 15p, 7c, 4f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1275cals, 100g protein, 60g net carbs, 64g fat 16g fiber per day
1 can(s) (364cal, 12p, 25c, 22f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
1 container (139cal, 20p, 8c, 3f)
1 serving(s) (210cal, 17p, 10c, 10f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1250cals, 107g protein, 75g net carbs, 48g fat 22g fiber per day
1 1/2 sandwich(es) (554cal, 41p, 49c, 16f)
1 serving(s) (210cal, 17p, 10c, 10f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1275cals, 122g protein, 58g net carbs, 50g fat 24g fiber per day
1 1/2 sandwich(es) (554cal, 41p, 49c, 16f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1325cals, 93g protein, 107g net carbs, 52g fat 13g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1275cals, 94g protein, 92g net carbs, 52g fat 14g fiber per day
1 sandwich(es) (380cal, 17p, 28c, 20f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1325cals, 91g protein, 126g net carbs, 44g fat 15g fiber per day
1 sandwich(es) (380cal, 17p, 28c, 20f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (43 items)
Snacks
Pretzels, hard, salted
1 1/4 oz (35g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Avocados
3/4 avocado(s) (151g)
Lime juice
1 tsp (5mL)
Dairy and Egg Products
Eggs
1 1/2 large (75g)
Whole milk
1/4 gallon (881mL)
Butter
5 tsp (24g)
Parmesan cheese
2 3/4 tbsp (17g)
Kefir, flavored
2 cup (480mL)
Fresh mozzarella cheese
1 oz (28g)
Baked Products
Bread
3/4 lbs (352g)
Vegetables and Vegetable Products
Tomatoes
1 2/3 medium whole (2-3/5" dia) (209g)
Frozen broccoli
2 2/3 cup (243g)
Artichokes, canned
2/3 cup hearts (112g)
Cucumber
3/4 cup slices (78g)
Onion
1/4 small (18g)
Fresh spinach
1/3 10oz package (95g)
Garlic
2/3 clove(s) (2g)
Spices and Herbs
Garlic powder
2 dash (1g)
Salt
1/8 oz (4g)
Black pepper
1/8 oz (2g)
Crushed red pepper
4 dash (1g)
Chili powder
1 tsp (3g)
Ground cumin
2 tsp (4g)
Fats and Oils
Olive oil
2 tsp (10mL)
Oil
1/4 cup (53mL)
Balsamic vinaigrette
4 tbsp (60mL)
Beverages
Water
15 cup(s) (3541mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Lentils, raw
1 cup (208g)
Hummus
1/2 cup (135g)
Firm tofu
22 oz (624g)
White beans, canned
1/4 can(s) (110g)
Cereal Grains and Pasta
Seitan
2 oz (57g)
Uncooked dry pasta
1/4 lbs (133g)
Other
Mixed greens
5 cup (150g)
Protein greek yogurt, flavored
1 container (150g)
Plant-based deli slices
18 slices (187g)
Finfish and Shellfish Products
Canned salmon
6 oz (170g)
Canned tuna
1 can (172g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Pesto sauce
2 1/4 oz (64g)
lunch prep - 1 days
1. Avocado egg salad sandwich
281cal, 15p, 15c, 16f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Nectarine
140cal, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Simple seitan
122cal, 15p, 7c, 4f (per meal)
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.
3. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Salmon & artichoke salad
210cal, 17p, 10c, 10f (per meal)
4 tbsp (60mL)
2/3 cup cherry tomatoes (99g)
3 cup (90g)
2/3 cup hearts (112g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 1 days
1. Clam chowder
364cal, 12p, 25c, 22f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Buttered broccoli
89cal, 2p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Hummus & veggie deli sandwich
554cal, 41p, 49c, 16f (per meal)
6 tbsp slices (39g)
1/4 cup (68g)
9 slices (94g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
dinner prep - 1 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
4 tbsp, chopped (45g)
1 can (172g)
1/4 small (18g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Spinach parmesan pasta
488cal, 18p, 59c, 18f (per meal)
1/8 cup(s) (26mL)
1/4 tbsp, ground (2g)
1 1/3 dash (1g)
2 2/3 tbsp (17g)
1/3 10oz package (95g)
2/3 clove(s) (2g)
1 tbsp (14g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
380cal, 17p, 28c, 20f (per meal)
6 oz (170g)
4 dash (1g)
1 cup (30g)
1 tsp (3g)
2 tsp (4g)
2 tsp (10mL)
3 tbsp (48g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Caprese pasta salad
485cal, 23p, 61c, 13f (per meal)
1 tbsp (16g)
1 oz (28g)
1/4 can(s) (110g)
4 tbsp cherry tomatoes (37g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions. Drain and set aside.
2
Optional: While the pasta cooks, roast halved cherry tomatoes on a baking sheet in a 400°F (200°C) oven for 10–15 minutes, until soft and bursting.
3
In a large bowl, combine the cooked pasta, tomatoes, white beans, mozzarella, and pesto. Season with salt and pepper to taste. Enjoy!