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 (1500cal, 113g protein, 117g net carbs, 53g fat, 24g fiber per day) cannot be customized.
Day 1
1500cal, 101g protein, 130g net carbs, 45g fat, 40g fiber
2 serving(s) (467cal, 24p, 50c, 9f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
1 bar (245cal, 20p, 26c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1475cal, 115g protein, 141g net carbs, 40g fat, 23g fiber
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 1/3 serving(s) (220cal, 4p, 49c, 0f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
6 oz seitan (446cal, 48p, 28c, 15f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1550cal, 147g protein, 126g net carbs, 43g fat, 17g fiber
7 1/2 oz (529cal, 51p, 20c, 25f)
1 serving(s) (172cal, 4p, 35c, 1f)
6 oz seitan (446cal, 48p, 28c, 15f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1525cal, 127g protein, 104g net carbs, 55g fat, 24g fiber
7 1/2 oz (529cal, 51p, 20c, 25f)
1 serving(s) (172cal, 4p, 35c, 1f)
1 1/2 serving(s) (420cal, 43p, 37c, 9f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1550cal, 97g protein, 122g net carbs, 62g fat, 28g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/2 serving(s) (420cal, 43p, 37c, 9f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1450cal, 103g protein, 98g net carbs, 64g fat, 19g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1450cal, 103g protein, 98g net carbs, 64g fat, 19g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (49 items)
Vegetables and Vegetable Products
Fresh parsley
3 sprigs (3g)
Tomatoes
1 cup cherry tomatoes (149g)
Onion
1/2 small (35g)
Cabbage
2 tbsp, shredded (9g)
Kale leaves
1 1/2 bunch (255g)
Zucchini
1 1/2 large (485g)
Frozen sugar snap peas
3/4 package (10 oz) (213g)
Bell pepper
1 small (74g)
Mushrooms
1/4 lbs (128g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pasta sauce
6 tbsp (98g)
Barbecue sauce
4 tbsp (68g)
Spices and Herbs
Balsamic vinegar
1 tbsp (15mL)
Cajun seasoning
2 tsp (5g)
Salt
1/3 oz (9g)
Black pepper
1 tsp, ground (2g)
Rosemary
1/4 tbsp (1g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Lentils, raw
13 1/4 tbsp (160g)
Tempeh
1/2 lbs (227g)
Nut and Seed Products
Almonds
3 1/3 oz (23 whole kernels) (94g)
Roasted cashews
4 tbsp, halves and whole (34g)
Other
Protein bar (20g protein)
1 bar (50g)
Teriyaki sauce
6 tbsp (90mL)
Flavored quinoa mix
3/4 package (4.9 oz) (104g)
Coleslaw mix
2 cup (180g)
Edamame, dry roasted
2/3 cup (60g)
Mixed greens
1 1/2 cup (45g)
Baked Products
Tortillas
3 tortilla (approx 7-8" dia) (147g)
Bread
1/2 lbs (256g)
Finfish and Shellfish Products
Cod, raw
1 fillet(s) (4 oz each) (113g)
Tilapia, raw
1 lbs (420g)
Shrimp, raw
3/4 lbs (341g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Limes
1/4 fruit (2" dia) (17g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Lemon
1 1/2 small (87g)
Fats and Oils
Oil
1 oz (32mL)
Olive oil
2 tbsp (30mL)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Long-grain white rice
1/3 cup (62g)
All-purpose flour
6 3/4 tbsp (52g)
Brown rice
1/2 cup (95g)
Dairy and Egg Products
Goat cheese
1 1/2 oz (43g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz) (56g)
Cheese
1 1/2 cup, shredded (170g)
lunch prep - 1 days
1. Easy chickpea salad
465 cals, 24p, 50c, 9f (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 - 1 days
1. Fish taco
390 cals, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1 fillet(s) (4 oz each) (113g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 2 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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 - 1 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 1.5x. 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 about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. White rice
220 cals, 4p, 49c, 0f (per meal)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
2 dash, ground (1g)
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, season with pepper, and serve.
lunch prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
1 lbs (420g)
10 tbsp, slivered (68g)
6 2/3 tbsp (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Shrimp-snap peas-quinoa bowl
420 cals, 43p, 37c, 9f (per meal)
3 dash, ground (1g)
3 dash (2g)
3/4 lbs (341g)
3/4 tbsp (11mL)
3/4 package (4.9 oz) (104g)
3/4 package (10 oz) (213g)
Recipe has been scaled from original by 0.75x. 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.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
lunch prep - 2 days
1. Bbq tempeh wrap
495 cals, 28p, 49c, 19f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
dinner prep - 2 days
1. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
