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

Generate 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: Sample plan

This sample plan (1375cal, 152g protein, 100g net carbs, 33g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Avocado tuna salad sandwich
Shrimp-broccoli-rice bowl
Tue
Wed
Thu
Shrimp-snap peas-quinoa bowl
Shrimp and vegetable stir fry
Fri
Sat
Tofu lo-mein, simple mixed greens salad
Cajun tilapia, brown rice
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
1/2 oz (15g)
Cajun seasoning
2 tsp (4g)
Finfish and Shellfish Products
Shrimp, raw
4 3/4 lb (2175g)
Canned tuna
2 1/4 can (~6 oz) (387g)
Tilapia, raw
1 lb (420g)
Vegetables and Vegetable Products
Frozen broccoli
3 package (852g)
Onion
1/2 small (39g)
Carrots
3 3/4 medium (229g)
Frozen sugar snap peas
1 1/6 package (10 oz) (331g)
Frozen mixed veggies
9 1/3 oz (265g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 3/4 pouch (~5.6 oz) (276g)
Fats and Oils
Olive oil
4 tbsp (61mL)
Oil
2 tbsp (28mL)
Salad dressing
1 1/2 tbsp (23mL)
Beverages
Water
7 1/2 cup(s) (1747mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Fruits and Fruit Juices
Lime juice
3/4 tbsp (11mL)
Avocados
1 avocado(s) (226g)
Baked Products
Bread
9 slice (288g)
Other
Stir-fry sauce
13 1/3 tbsp (226g)
Flavored quinoa mix
1 1/6 package (4.9 oz) (162g)
Mixed greens
1 1/2 cup (45g)
Legumes and Legume Products
Extra firm tofu
9 1/3 oz (265g)
Soy sauce
1 3/4 tsp (9mL)
Soups, Sauces, and Gravies
Oriental flavored ramen
7/12 packet (3g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
dinner prep - 3 days
1. Shrimp-broccoli-rice bowl
685 cals, 68p, 71c, 11f (per meal)
  • Black pepper
    1 tsp, ground (2g)
  • Salt
    1 tsp (5g)
  • Shrimp, raw, peeled and deveined
    1 3/4 lb (794g)
  • Frozen broccoli
    1 3/4 package (497g)
  • Flavored rice mix
    1 3/4 pouch (~5.6 oz) (276g)
  • Olive oil
    1 3/4 tbsp (26mL)
  • Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the rice mix and broccoli according to the instructions on the package.
    2
    Meanwhile, heat the oil in a skillet over medium-high heat.
    3
    Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
    4
    When everything is ready mix it all together and serve.
    protein prep - 6 days
    1. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • lunch prep - 3 days
    1. Avocado tuna salad sandwich
    555 cals, 42p, 38c, 22f (per meal)
  • ,
  • Black pepper
    1/3 tsp (0g)
  • Salt
    1/3 tsp (1g)
  • Lime juice
    3/4 tbsp (11mL)
  • Avocados
    1 avocado(s) (226g)
  • Canned tuna, drained
    2 1/4 can (~6 oz) (387g)
  • Bread
    9 slice (288g)
  • Onion, minced
    1/2 small (39g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    dinner prep - 2 days
    1. Shrimp and vegetable stir fry
    660 cals, 92p, 39c, 11f (per meal)
  • Carrots, sliced
    3 3/4 medium (229g)
  • Frozen broccoli
    1 1/4 package (355g)
  • Shrimp, raw, peeled and deveined
    2 lb (851g)
  • Salt
    5 dash (4g)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Oil, divided
    1 1/4 tbsp (19mL)
  • Stir-fry sauce
    13 1/4 tbsp (226g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
    2
    Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
    3
    Return shrimp to skillet, stir.
    4
    Pour in stir-fry sauce and mix until it is well distributed.
    5
    Reduce heat to low and simmer until shrimp is fully cooked.
    6
    Serve.
    lunch prep - 2 days
    1. Shrimp-snap peas-quinoa bowl
    655 cals, 67p, 57c, 13f (per meal)
  • Black pepper
    1/2 tsp, ground (1g)
  • Salt
    1/2 tsp (3g)
  • Shrimp, raw, peeled and deveined
    1 1/6 lb (530g)
  • Olive oil
    3 1/2 tsp (17mL)
  • Flavored quinoa mix
    1 1/6 package (4.9 oz) (162g)
  • Frozen sugar snap peas
    1 1/6 package (10 oz) (331g)
  • Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the quinoa mix and snap peas according the the instructions on the package.
    2
    Meanwhile, heat the oil in a skillet over medium-high heat.
    3
    Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
    4
    When everything is ready mix it all together (or keep it separate) and serve.
    lunch prep - 1 days
    1. Tofu lo-mein
    580 cals, 34p, 33c, 29f (per meal)
  • Extra firm tofu
    9 1/3 oz (265g)
  • Olive oil
    3 1/2 tsp (17mL)
  • Frozen mixed veggies
    9 1/3 oz (265g)
  • Water
    7/8 cup(s) (207mL)
  • Soy sauce
    1 3/4 tsp (9mL)
  • Oriental flavored ramen
    7/12 packet (3g)
  • Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    1 1/2 cup (45g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Cajun tilapia
    495 cals, 85p, 2c, 16f (per meal)
  • Tilapia, raw
    1 lb (420g)
  • Oil
    2 tsp (9mL)
  • Cajun seasoning
    2 tsp (4g)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Brown rice
    170 cals, 4p, 35c, 1f (per meal)
  • Brown rice
    4 tbsp (48g)
  • Salt
    1 1/2 dash (1g)
  • Water
    1/2 cup(s) (119mL)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
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