1500 calorie intermittent fasting pescetarian meal plan

In just a few clicks, generate your own 1500 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 (1525cal, 108g protein, 96g net carbs, 67g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Clam chowder, orange, milk
Baked tofu, bread and butter
Tue
Wed
Zoodles with avocado sauce, green protein shake, garlic bread bagel
Thu
Chunky canned soup (non-creamy), milk, walnuts
Fri
Sat
Goat cheese and marinara stuffed zucchini, milk
Tuna salad sandwich, banana
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Legumes and Legume Products
Extra firm tofu
64 oz (1815g)
Soy sauce
2 cup (480mL)
Vegetables and Vegetable Products
Fresh ginger
4 slices (1" dia) (9g)
Tomatoes
15 cherry tomatoes (255g)
Zucchini
4 large (1292g)
Fresh spinach
3 cup(s) (90g)
Raw celery
1/2 stalk, small (5" long) (9g)
Nut and Seed Products
Sesame seeds
4 tbsp (36g)
Walnuts
14 tbsp shelled (50 halves) (88g)
Dairy and Egg Products
Butter
2 tbsp (27g)
Whole milk
1/2 gallon (1860mL)
Goat cheese
2 1/2 oz (71g)
Baked Products
Bread
5 slice (160g)
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Beverages
Water
7 1/4 cup(s) (1718mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Soups, Sauces, and Gravies
Canned clam chowder
2 can (18.5 oz) (1038g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
10 tbsp (163g)
Fruits and Fruit Juices
Oranges
5 orange (770g)
Lemon juice
1/4 cup (68mL)
Avocados
1 1/2 avocado(s) (302g)
Banana
2 1/2 medium (7" to 7-7/8" long) (295g)
Spices and Herbs
Fresh basil
1 1/2 cup leaves, whole (36g)
Garlic powder
1 1/2 dash (1g)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Fats and Oils
Mayonnaise
1 1/2 tbsp (23mL)
Finfish and Shellfish Products
Canned tuna
5 oz (142g)
dinner prep - 3 days
1. Baked tofu
605 cals, 59p, 14c, 31f (per meal)
  • ,
  • Extra firm tofu
    64 oz (1815g)
  • Fresh ginger, peeled and grated
    4 slices (1" dia) (9g)
  • Sesame seeds
    4 tbsp (36g)
  • Soy sauce
    2 cup (480mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread 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 - 2 days
    1. Clam chowder
    365 cals, 12p, 25c, 22f (per meal)
  • ,
  • Canned clam chowder
    2 can (18.5 oz) (1038g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 3. Milk
    250 cals, 13p, 20c, 13f (per meal)
  • ,
  • Whole milk
    1 2/3 cup (400mL)
  • lunch prep - 3 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/2 cup(s) (118mL)
  • Lemon juice
    1/4 cup (68mL)
  • Tomatoes, halved
    15 cherry tomatoes (255g)
  • Fresh basil
    1 1/2 cup leaves, whole (36g)
  • Zucchini
    1 1/2 large (485g)
  • Avocados, peeled and seed removed
    1 1/2 avocado(s) (302g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. Green protein shake
    260 cals, 27p, 28c, 1f (per meal)
  • Protein powder, vanilla
    1 scoop (1/3 cup ea) (31g)
  • Oranges, peeled, sliced, and deseeded
    1 orange (154g)
  • Water
    1/4 cup(s) (59mL)
  • Banana, frozen
    1/2 medium (7" to 7-7/8" long) (59g)
  • Fresh spinach
    1 cup(s) (30g)
  • 1
    Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
    2
    Blend thoroughly. Add more water, if needed.
    3
    Serve promptly.
    3. Garlic bread bagel
    175 cals, 6p, 27c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Garlic powder
    1/2 dash (0g)
  • Bagel
    1/2 medium bagel (3-1/2" to 4" dia) (53g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the bagel and spread the butter on each side, sprinkle with some garlic powder, and toast in a toaster oven until golden brown.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    2 can (~19 oz) (1052g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Milk
    200 cals, 10p, 16c, 11f (per meal)
  • ,
  • Whole milk
    1 1/3 cup (320mL)
  • 3. Walnuts
    305 cals, 7p, 3c, 29f (per meal)
  • ,
  • Walnuts
    7 tbsp shelled (50 halves) (44g)
  • lunch prep - 1 days
    1. Goat cheese and marinara stuffed zucchini
    480 cals, 26p, 26c, 25f (per meal)
  • Pasta sauce
    10 tbsp (163g)
  • Goat cheese
    2 1/2 oz (71g)
  • Zucchini
    2 1/2 large (808g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Cut a zucchini in half from stem to base.
    3
    Using a spoon, scrape out some of the insides, enough to make a shallow cavity along the length of the zucchini.
    4
    Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.
    5
    Place on a baking sheet and cook for about 15 minutes.
    6
    Serve.
    2. Milk
    260 cals, 14p, 21c, 14f (per meal)
  • Whole milk
    1 3/4 cup (420mL)
  • dinner prep - 1 days
    1. Tuna salad sandwich
    495 cals, 39p, 24c, 25f (per meal)
  • Bread
    2 slice (64g)
  • Mayonnaise
    1 1/2 tbsp (23mL)
  • Black pepper
    1 dash (0g)
  • Raw celery, chopped
    1/2 stalk, small (5" long) (9g)
  • Salt
    1 dash (0g)
  • Canned tuna
    5 oz (142g)
  • 1
    Drain the tuna.
    2
    Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
    3
    Spread the mixture over one slice of bread and top with the other.
    2. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
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