1400 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1400 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 (1375cal, 103g protein, 109g net carbs, 49g fat, 23g fiber per day) cannot be customized.
Day 1
1350cal, 106g protein, 137g net carbs, 32g fat, 23g fiber
1 can(s) (247cal, 18p, 23c, 7f)
2 banana(s) (233cal, 3p, 48c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
6 oz seitan (446cal, 48p, 28c, 15f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1400cal, 99g protein, 153g net carbs, 30g fat, 28g fiber
1 serving(s) (364cal, 15p, 56c, 4f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 serving(s) (268cal, 14p, 40c, 2f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1400cal, 92g protein, 110g net carbs, 52g fat, 29g fiber
1 serving(s) (364cal, 15p, 56c, 4f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1/3 cup (137cal, 14p, 3c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1400cal, 93g protein, 114g net carbs, 51g fat, 27g fiber
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1/3 cup (137cal, 14p, 3c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1375cal, 127g protein, 111g net carbs, 40g fat, 16g fiber
1 serving(s) (408cal, 40p, 41c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
7 1/2 oz (502cal, 44p, 12c, 31f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1350cal, 103g protein, 63g net carbs, 70g fat, 16g fiber
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/3 cup (137cal, 14p, 3c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
7 1/2 oz (502cal, 44p, 12c, 31f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1425cal, 98g protein, 77g net carbs, 72g fat, 19g fiber
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/3 cup (137cal, 14p, 3c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (51 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
4 tbsp (72g)
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Pasta sauce
4 tbsp (65g)
Vegetable broth
1/4 cup(s) (mL)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Lemon juice
2 1/2 tsp (12mL)
Nut and Seed Products
Roasted cashews
10 tbsp, halves and whole (86g)
Vegetables and Vegetable Products
Carrots
4 1/2 medium (275g)
Cauliflower
1 head small (4" dia.) (265g)
Fresh parsley
2 2/3 sprigs (3g)
Tomatoes
1 medium whole (2-3/5" dia) (115g)
Cucumber
5/8 cucumber (8-1/4") (176g)
Potatoes
1 lbs (461g)
Garlic
1 1/4 clove (4g)
Frozen sugar snap peas
1/4 package (10 oz) (71g)
Onion
1/4 small (18g)
Broccoli
1 cup chopped (91g)
Purple onions
1/4 small (18g)
Spices and Herbs
Salt
4 1/2 g (4g)
Ground cumin
1/4 tbsp (1g)
Dijon mustard
2 1/2 tbsp (38g)
Lemon pepper
1/3 tsp (1g)
Black pepper
1/4 g (0g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Beverages
Water
11 cup(s) (2588mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Lentils, raw
1 cup (176g)
Chickpeas, canned
2/3 can (299g)
Other
Teriyaki sauce
3 tbsp (45mL)
Nutritional yeast
1/2 oz (16g)
Edamame, dry roasted
1 1/3 cup (120g)
Sub roll(s)
1 roll(s) (85g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Fats and Oils
Oil
2/3 oz (25mL)
Olive oil
3/4 oz (20mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
1 tbsp (14mL)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Long-grain white rice
4 tbsp (46g)
Dairy and Egg Products
Whole milk
2 3/4 cup (660mL)
String cheese
6 stick (168g)
Eggs
3 medium (132g)
Finfish and Shellfish Products
Salmon
2 1/2 fillet/s (6 oz each) (425g)
Shrimp, raw
6 oz (170g)
Sweets
Honey
1 1/4 tbsp (26g)
Baked Products
Bread
2 slice (64g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 1.5x. 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.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
290 cals, 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.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
365 cals, 15p, 56c, 4f (per meal)
1 tsp (5mL)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 can (299g)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 2 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
3 can (~19 oz) (1599g)
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. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 2 days
1. Honey dijon salmon
500 cals, 44p, 12c, 31f (per meal)
2 1/2 fillet/s (6 oz each) (425g)
2 1/2 tbsp (38g)
1 1/4 tbsp (26g)
1 1/4 clove (4g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Shrimp-snap pea-lemon rice bowl
410 cals, 40p, 41c, 8f (per meal)
1/3 tsp (1g)
1/4 cup(s) (59mL)
1/2 tbsp (8mL)
4 tbsp (46g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
1/4 cup(s) (mL)
1/4 package (10 oz) (71g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice:
2
Combine the rice, lemon juice, water, broth and half of the oil in a saucepan.
3
Bring to a boil, then reduce heat.
4
Cover and simmer for 20 minutes or until tender.
5
Mix in lemon pepper. Set aside.
6
Meanwhile, prepare the shrimp:
7
Heat the second half of the oil in a large skillet over medium-high heat.
8
Add the shrimp and season with salt and pepper. Cook for 5-6 minutes or until shrimp is fully pink and opaque.
9
Prepare the snap peas according to its package.
10
Bring the shrimp, snap peas, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Lentils
230 cals, 16p, 34c, 1f (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.
lunch prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.