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, 102g protein, 69g net carbs, 68g fat, 22g fiber per day) cannot be customized.
Day 1
1400cal, 94g protein, 28g net carbs, 88g fat, 33g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 oz (443cal, 36p, 12c, 23f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1425cal, 113g protein, 35g net carbs, 83g fat, 22g fiber
2 serving(s) (531cal, 29p, 7c, 39f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1375cal, 102g protein, 82g net carbs, 61g fat, 22g fiber
1 serving(s) (268cal, 14p, 40c, 2f)
4 serving(s) (391cal, 6p, 16c, 30f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1375cal, 106g protein, 103g net carbs, 49g fat, 24g fiber
1 serving(s) (268cal, 14p, 40c, 2f)
4 serving(s) (391cal, 6p, 16c, 30f)
2 serving(s) (541cal, 60p, 41c, 13f)
1 cup(s) (55cal, 1p, 5c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1375cal, 111g protein, 76g net carbs, 58g fat, 26g fiber
6 oz (381cal, 39p, 3c, 23f)
1 potato(es) (264cal, 6p, 49c, 1f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1350cal, 95g protein, 78g net carbs, 67g fat, 15g fiber
6 oz salmon (480cal, 35p, 1c, 37f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1350cal, 95g protein, 78g net carbs, 67g fat, 15g fiber
6 oz salmon (480cal, 35p, 1c, 37f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (40 items)
Other
Mixed greens
5 2/3 cup (170g)
Vegan sausage
4 sausage (400g)
Nutritional yeast
1/2 cup (30g)
Tzatziki
1/6 cup(s) (42g)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
1/3 fl oz (11mL)
Dairy and Egg Products
Eggs
10 large (500g)
Butter
1/2 cup (99g)
Nonfat greek yogurt, plain
2 1/4 tbsp (39g)
Sour cream
2 3/4 tbsp (38g)
Spices and Herbs
Garlic powder
1/2 tbsp (4g)
Salt
1/4 oz (7g)
Black pepper
1/4 tbsp (1g)
Curry powder
4 dash (1g)
Dill weed, fresh
6 tbsp sprigs (3g)
Paprika
1/2 tsp (1g)
Ground cumin
1/2 tsp (1g)
Dried dill weed
4 dash (1g)
Rosemary, dried
4 dash (1g)
Vegetables and Vegetable Products
Frozen green beans
7 1/3 cup (887g)
Cauliflower
2 head small (4" dia.) (530g)
Frozen peas
1/2 cup (67g)
Kale leaves
1 cup, chopped (40g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Garlic
1/2 clove (2g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Fats and Oils
Oil
1 1/2 oz (43mL)
Salad dressing
4 tbsp (60mL)
Ranch dressing
4 tbsp (60mL)
Mayonnaise
2 tbsp (31mL)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Firm tofu
14 oz (397g)
Lentils, raw
2/3 cup (128g)
Beverages
Water
10 cup(s) (2410mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
Frank's red hot sauce
1/2 cup (125mL)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (227g)
Salmon
18 oz (510g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
lunch prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
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. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 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. Buttered green beans
390 cals, 6p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. British kedgeree
540 cals, 60p, 41c, 13f (per meal)
1/2 cup (67g)
4 dash (1g)
1/2 lbs (227g)
2 large (100g)
1/2 cup(s) (119mL)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice and water according to package instructions. Set aside.
2
Hard boil the eggs: Add eggs to a saucepan and cover with cold water. Bring to a boil. Boil for 8-10 minutes then transfer to a bowl of cold water. Once cool enough to handle, peel eggs and slice into quarters. Set aside.
3
Put chunks of fish into a large frying pan and add a small splash of water. Simmer for 3-4 minutes until fish is opaque. Drain any excess liquid.
4
Add cooked rice, peas, curry powder, and some salt and pepper to the skillet with the fish. Heat, stirring gently, for 2-3 minutes until everything is heated through.
5
Season to taste with salt and pepper and top with eggs. Serve.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
470 cals, 39p, 17c, 22f (per meal)
3/4 tbsp (11mL)
1/6 cup(s) (42g)
3 tbsp (45mL)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Spiced yogurt baked salmon
380 cals, 39p, 3c, 23f (per meal)
1 tsp (6mL)
6 tbsp sprigs (3g)
1/2 tsp (1g)
1/2 tsp (1g)
2 1/4 tbsp (39g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place salmon on a parchment lined baking sheet. Set aside.
3
In a small bowl, mix together the Greek yogurt, cumin, paprika, dill, lemon juice and a pinch of salt. Mix well.
4
Spoon mixture over the salmon and bake for 15-18 minutes, until salmon is fully cooked. Serve with extra lemon juice.
2. Basic baked potato
265 cals, 6p, 49c, 1f (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°F (180°C) 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 - 2 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Lentils
230 cals, 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.
dinner prep - 2 days
1. Salmon with rosemary dill sauce
480 cals, 35p, 1c, 37f (per meal)
2 tbsp (30mL)
1/2 clove (2g)
4 dash (1g)
2 1/2 tbsp (38g)
4 dash (1g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Line a baking sheet with parchment paper and place the salmon on top. Season with salt/pepper.
3
Bake for 20 minutes or until done.
4
Meanwhile, in a small bowl, combine the remaining ingredients and stir until well-mixed.
5
When salmon is done, plate it and top with rosemary dill sauce.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.