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
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 (1500cals, 99g protein, 96g net carbs, 69g fat 22g fiber per day) cannot be customized.
Day 1
1475cals, 94g protein, 84g net carbs, 75g fat 21g fiber per day
10 1/2 oz tofu (566cal, 27p, 53c, 26f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1500cals, 96g protein, 141g net carbs, 54g fat 18g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (108cal, 2p, 6c, 8f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1475cals, 97g protein, 90g net carbs, 71g fat 24g fiber per day
1 serving(s) (268cal, 14p, 40c, 2f)
2 cup(s) (298cal, 15p, 23c, 16f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
13 1/3 oz (377cal, 37p, 9c, 20f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1475cals, 97g protein, 90g net carbs, 71g fat 24g fiber per day
1 serving(s) (268cal, 14p, 40c, 2f)
2 cup(s) (298cal, 15p, 23c, 16f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
13 1/3 oz (377cal, 37p, 9c, 20f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1500cals, 97g protein, 94g net carbs, 69g fat 28g fiber per day
1 sandwich(es) (562cal, 30p, 29c, 31f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1500cals, 111g protein, 69g net carbs, 79g fat 19g fiber per day
1 sandwich(es) (562cal, 30p, 29c, 31f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1500cals, 101g protein, 102g net carbs, 66g fat 23g fiber per day
1 wrap(s) (427cal, 17p, 39c, 21f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (62 items)
Fats and Oils
Salad dressing
2 1/2 oz (71mL)
Oil
1 1/2 oz (46mL)
Olive oil
2 1/2 tbsp (39mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Other
Mixed greens
2 3/4 cup (83g)
Sesame oil
3/4 tbsp (11mL)
Sriracha chili sauce
3/4 tbsp (11g)
Plant-based deli slices
7 slices (73g)
Chocolate chips
1 tsp (5g)
Nutritional yeast
1 oz (31g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Roasted red peppers
2 tbsp, diced (28g)
Nut and Seed Products
Sesame seeds
2/3 oz (20g)
Walnuts
1 2/3 oz (47g)
Almonds
1/4 cup, whole (42g)
Cereal Grains and Pasta
Cornstarch
2 1/4 tbsp (18g)
Long-grain white rice
1/3 cup (62g)
Seitan
3 oz (85g)
Legumes and Legume Products
Firm tofu
2/3 lbs (298g)
Soy sauce
9 1/2 oz (223mL)
Tempeh
6 oz (170g)
Hummus
2 tbsp (30g)
Extra firm tofu
1 2/3 lbs (756g)
Sweets
Sugar
1 1/2 tbsp (20g)
Maple syrup
1 tbsp (15mL)
Fruits and Fruit Juices
Orange
2 1/3 orange (361g)
Apples
1/2 small (2-3/4" dia) (74g)
Avocados
2 1/4 avocado(s) (452g)
Limes
1/4 fruit (2" dia) (17g)
Raisins
1 tsp (not packed) (3g)
Lime juice
1 1/2 tbsp (23mL)
Grapes
1 cup (92g)
Vegetables and Vegetable Products
Garlic
1 1/2 clove(s) (5g)
Brussels sprouts
2 1/4 cup (198g)
Cabbage
2 tbsp, shredded (9g)
Tomatoes
4 medium whole (2-3/5" dia) (472g)
Cauliflower
2 head small (4" dia.) (530g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Fresh ginger
1 2/3 slices (1" dia) (4g)
Fresh spinach
3 cup(s) (90g)
Red onion
1/6 medium (2-1/2" dia) (21g)
Carrots
3/4 small (5-1/2" long) (38g)
Romaine lettuce
3/4 hearts (375g)
Cucumber
1/6 cucumber (8-1/4") (56g)
Spices and Herbs
Apple cider vinegar
3/4 tbsp (11g)
Salt
1 1/4 tsp (7g)
Black pepper
1/2 tsp, ground (1g)
Cajun seasoning
2 tsp (5g)
Garlic powder
1/2 tbsp (4g)
Beverages
Water
7 2/3 cup(s) (1818mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Whole milk
7 3/4 cup(s) (1860mL)
Eggs
6 large (300g)
Cheese
2 tbsp, shredded (14g)
Goat cheese
2 tbsp (28g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (193g)
Bread
4 slice (128g)
Finfish and Shellfish Products
Cod, raw
1 4oz fillet(s) (113g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
lunch prep - 1 days
1. Sesame orange tofu
566cal, 28p, 53c, 26f (per meal)
3/4 tbsp (11mL)
1/2 tbsp (5g)
2 1/4 tbsp (18g)
2/3 lbs (298g)
3/4 tbsp (11g)
1 1/2 tbsp (20g)
1 1/2 tbsp (23mL)
3/8 fruit (2-7/8" dia) (53g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Basic tempeh
443cal, 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. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4g)
2 tbsp, chopped (14g)
1/6 small (2-3/4" dia) (25g)
3/4 cup (66g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Fish taco
389cal, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
1 4oz fillet(s) (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Buttery white rice
324cal, 5p, 49c, 12f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
1 tbsp (14g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Walnut almond trail mix
108cal, 2p, 6c, 8f (per meal)
1 tsp (not packed) (3g)
1 tsp (5g)
2 tsp, whole (6g)
2 tsp, chopped (5g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
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. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Baked tofu
377cal, 37p, 9c, 20f (per meal)
13 1/3 tbsp (200mL)
5 tsp (15g)
1 2/3 slices (1" dia) (4g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 0.83x. 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. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1/3 small (2-3/4" dia) (50g)
1 1/2 cup (132g)
2 tsp (10mL)
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
dinner prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 2 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
6 large (300g)
4 slice (128g)
1 avocado(s) (201g)
3/4 cup cherry tomatoes (112g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
541cal, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 1 days
1. Spinach and goat cheese wrap
427cal, 17p, 39c, 21f (per meal)
2 tbsp, diced (28g)
1 tortilla (approx 10" dia) (72g)
1/2 tbsp (8mL)
2 tbsp, shredded (14g)
2 tbsp (28g)
4 cherry tomatoes (68g)
1 cup(s) (30g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
