1600 calorie intermittent fasting pescetarian meal plan

In just a few clicks, generate your own 1600 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 (1625cal, 153g protein, 98g net carbs, 62g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Baked tofu, caprese salad
Pesto grilled cheese sandwich, blackberry & granola parfait
Tue
Wed
Shrimp-broccoli-rice bowl
Almond crusted tilapia, brown rice
Thu
Fri
Sat
Grilled cheese sandwich, chunky canned soup (non-creamy), roasted almonds
Honey garlic shrimp & broccoli
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Fruits and Fruit Juices
Blackberries
1/2 cup (72g)
Dairy and Egg Products
Lowfat greek yogurt
1 cup (280g)
Butter
2 1/2 tbsp (36g)
Cheese
4 slice (1 oz each) (112g)
Fresh mozzarella cheese
2 oz (57g)
Sliced cheese
1 slice (1 oz) (28g)
Breakfast Cereals
Granola
1/2 cup (45g)
Baked Products
Bread
5 slice (160g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Vegetables and Vegetable Products
Tomatoes
1 1/5 medium whole (2-3/5" dia) (159g)
Fresh ginger
1/4 oz (8g)
Frozen broccoli
2 package (568g)
Garlic
1 tsp (3g)
Broccoli
1 cup chopped (91g)
Beverages
Water
6 3/4 cup(s) (1600mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Legumes and Legume Products
Extra firm tofu
42 2/3 oz (1210g)
Soy sauce
16 oz (380mL)
Nut and Seed Products
Sesame seeds
2 2/3 tbsp (24g)
Almonds
6 oz (23 whole kernels) (169g)
Fats and Oils
Balsamic vinaigrette
4 tsp (20mL)
Olive oil
1/4 cup (64mL)
Oil
1 tbsp (15mL)
Spices and Herbs
Fresh basil
1/3 cup leaves, whole (8g)
Salt
1/3 oz (9g)
Black pepper
1 1/3 tsp, ground (3g)
Other
Mixed greens
2/3 package (5.5 oz) (103g)
Finfish and Shellfish Products
Tilapia, raw
1 3/4 lb (756g)
Shrimp, raw
3 lb (1362g)
Cereal Grains and Pasta
All-purpose flour
3/4 cup (94g)
Brown rice
6 tbsp (71g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 pouch (~5.6 oz) (316g)
Sweets
Honey
4 tbsp (84g)
dinner prep - 2 days
1. Pesto grilled cheese sandwich
555 cals, 22p, 27c, 38f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Butter, softened
    1 tbsp (14g)
  • Pesto sauce
    1 tbsp (16g)
  • Cheese
    2 slice (1 oz each) (56g)
  • Tomatoes
    2 slice(s), thin/small (30g)
  • 1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
    3
    Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
    4
    Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
    2. Blackberry & granola parfait
    230 cals, 18p, 17c, 8f (per meal)
  • Blackberries, roughly chopped
    1/2 cup (72g)
  • Lowfat greek yogurt
    1 cup (280g)
  • Granola
    1/2 cup (45g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
    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. Baked tofu
    605 cals, 59p, 14c, 31f (per meal)
  • ,
  • Extra firm tofu
    42 2/3 oz (1210g)
  • Fresh ginger, peeled and grated
    2 2/3 slices (1" dia) (6g)
  • Sesame seeds
    2 2/3 tbsp (24g)
  • Soy sauce
    1 1/3 cup (320mL)
  • Recipe has been scaled from original by 1.33x. 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. Caprese salad
    140 cals, 8p, 5c, 9f (per meal)
  • Balsamic vinaigrette
    4 tsp (20mL)
  • Fresh basil
    1/3 cup leaves, whole (8g)
  • Tomatoes, halved
    2/3 cup cherry tomatoes (99g)
  • Mixed greens
    2/3 package (5.5 oz) (103g)
  • Fresh mozzarella cheese
    2 oz (57g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, mix together the mixed greens, basil, and tomatoes.
    2
    When serving, top with mozzarella and balsamic vinaigrette.
    dinner prep - 3 days
    1. Almond crusted tilapia
    635 cals, 61p, 24c, 30f (per meal)
  • ,
  • Tilapia, raw
    1 3/4 lb (756g)
  • Almonds
    1 cup, slivered (122g)
  • All-purpose flour
    3/4 cup (94g)
  • Salt
    1/2 tsp (2g)
  • Olive oil
    2 1/4 tbsp (34mL)
  • Recipe has been scaled from original by 2.25x. 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
    85 cals, 2p, 17c, 1f (per meal)
  • Brown rice
    6 tbsp (71g)
  • Salt
    1/3 tsp (2g)
  • Water
    3/4 cup(s) (178mL)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.38x. 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.
    lunch prep - 3 days
    1. Shrimp-broccoli-rice bowl
    785 cals, 78p, 81c, 12f (per meal)
  • Black pepper
    1 tsp, ground (2g)
  • Salt
    1 tsp (6g)
  • Shrimp, raw, peeled and deveined
    2 lb (908g)
  • Frozen broccoli
    2 package (568g)
  • Flavored rice mix
    2 pouch (~5.6 oz) (316g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 2x. 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.
    lunch prep - 1 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    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.
    2. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    3. Roasted almonds
    295 cals, 10p, 4c, 24f (per meal)
  • Almonds
    1/3 cup, whole (48g)
  • dinner prep - 1 days
    1. Honey garlic shrimp & broccoli
    750 cals, 99p, 48c, 17f (per meal)
  • Shrimp, raw, peeled, deveined
    1 lb (454g)
  • Oil
    1 tbsp (15mL)
  • Soy sauce
    4 tbsp (60mL)
  • Fresh ginger, minced
    1 tsp (2g)
  • Garlic, minced
    1 tsp (3g)
  • Broccoli
    1 cup chopped (91g)
  • Honey
    4 tbsp (84g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Combine the marinade ingredients (garlic, ginger, honey, and soy sauce). Divide in half.
    2
    Marinate the shrimp with half of the sauce for 5-10 minutes (or as long as 24 hours). Once the shrimp are finished marinating, discard the marinade.
    3
    Put broccoli in a small bowl and pour in a few spoonfuls of water. Steam in microwave for a couple of minutes.
    4
    Put a skillet on high heat and add the oil, then add the shrimp. Cook shrimp for 1-2 minutes on each side until browned.
    5
    Add the broccoli and the other half of the sauce and mix well to combine. Serve.
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