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 (1400cals, 94g protein, 106g net carbs, 52g fat 31g fiber per day) cannot be customized.
Day 1
1375cals, 91g protein, 96g net carbs, 56g fat 29g fiber per day
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1425cals, 91g protein, 93g net carbs, 65g fat 26g fiber per day
1 serving(s) (294cal, 13p, 13c, 19f)
1 serving(s) (234cal, 12p, 25c, 5f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (420cal, 19p, 7c, 35f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1400cals, 92g protein, 113g net carbs, 48g fat 38g fiber per day
1 serving(s) (294cal, 13p, 13c, 19f)
1 serving(s) (234cal, 12p, 25c, 5f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1375cals, 98g protein, 119g net carbs, 44g fat 30g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1450cals, 90g protein, 133g net carbs, 47g fat 33g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1350cals, 97g protein, 94g net carbs, 51g fat 32g fiber per day
8 oz (342cal, 18p, 5c, 28f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1350cals, 97g protein, 94g net carbs, 51g fat 32g fiber per day
8 oz (342cal, 18p, 5c, 28f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (47 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Carrots
3 1/2 medium (214g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (214g)
Onion
2 medium (2-1/2" dia) (221g)
Garlic
3 1/2 clove(s) (11g)
Fresh parsley
3 sprigs (3g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 medium (392g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Frozen broccoli
4 1/2 cup (410g)
Fats and Oils
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Oil
2 1/2 oz (76mL)
Salad dressing
1/4 cup (68mL)
Olive oil
3/8 tsp (2mL)
Other
Mixed greens
6 3/4 cup (203g)
Coleslaw mix
1 cup (90g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Apple cider vinegar
1 tbsp (1mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Scallops
5 oz (142g)
Spices and Herbs
Black pepper
1/2 g (0g)
Salt
3 g (3g)
Balsamic vinegar
1 tbsp (15mL)
Fresh thyme
1/4 tbsp (1g)
Paprika
1 1/2 tbsp (10g)
Garlic powder
3 dash (1g)
Fruits and Fruit Juices
Lime juice
5/6 fl oz (26mL)
Avocados
5/8 avocado(s) (126g)
Lemon juice
1/4 tbsp (4mL)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Chia seeds
1 tsp (5g)
Sesame seeds
1 tsp (3g)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Dairy and Egg Products
Heavy cream
4 tbsp (60mL)
Butter
3 tbsp (43g)
Whole milk
3 1/2 cup(s) (840mL)
Legumes and Legume Products
Lentils, raw
14 tbsp (168g)
Chickpeas, canned
1 can (448g)
Soy sauce
2 tbsp (30mL)
Peanut butter
4 tbsp (64g)
Firm tofu
1 2/3 lbs (751g)
White beans, canned
1 1/2 can(s) (659g)
Vegetarian burger crumbles
1 1/2 package (12 oz) (463g)
lunch prep - 1 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 1 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3 tbsp, chopped (34g)
3/4 can (129g)
1/6 small (13g)
3/4 cup (23g)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
3. Carrot sticks
95cal, 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
109cal, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Creamy garlic scallops
420cal, 19p, 7c, 35f (per meal)
1/4 tbsp (4mL)
4 tbsp (60mL)
1 clove(s) (3g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
5 oz (142g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Once hot, add scallops and fry for 2-3 minutes on each side until fully cooked (opaque throughout). Transfer scallops to a plate and set aside.
2
Add the butter to the pan and let melt. Add garlic and fry for about 1 minute until fragrant.
3
Add in heavy cream and a hefty pinch of salt/pepper and simmer for 2-5 minutes until it has thickened a little.
4
Remove from heat and add in lemon juice and scallops. Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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. Sesame peanut zoodles
294cal, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
3. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Bean & tofu goulash
656cal, 37p, 65c, 19f (per meal)
1/4 tbsp (1g)
1 1/2 tbsp (10g)
1 1/2 tbsp (23mL)
1 1/2 clove (5g)
1 1/2 medium (2-1/2" dia) (165g)
2/3 lbs (298g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
602cal, 28p, 76c, 12f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch 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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
3. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Buttered broccoli
167cal, 4p, 2c, 14f (per meal)
2 1/2 tbsp (36g)
1 1/4 dash (0g)
2 1/2 cup (228g)
1 1/4 dash (1g)
Recipe has been scaled from original by 1.25x. 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.