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
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 (1600cals, 114g protein, 126g net carbs, 59g fat 28g fiber per day) cannot be customized.
Day 1
1550cals, 134g protein, 101g net carbs, 60g fat 20g fiber per day
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 container(s) (181cal, 8p, 32c, 2f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1600cals, 123g protein, 76g net carbs, 82g fat 18g fiber per day
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1625cals, 102g protein, 181g net carbs, 36g fat 44g fiber per day
2 serving(s) (467cal, 24p, 50c, 9f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1625cals, 102g protein, 181g net carbs, 36g fat 44g fiber per day
2 serving(s) (467cal, 24p, 50c, 9f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1575cals, 124g protein, 79g net carbs, 75g fat 20g fiber per day
1 sandwich(es) (495cal, 39p, 24c, 25f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1625cals, 105g protein, 121g net carbs, 69g fat 27g fiber per day
1 sandwich(es) (495cal, 39p, 24c, 25f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 serving(s) (385cal, 18p, 47c, 8f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 roll(s) (154cal, 5p, 26c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1600cals, 107g protein, 140g net carbs, 58g fat 22g fiber per day
1 serving(s) (385cal, 18p, 47c, 8f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 roll(s) (154cal, 5p, 26c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (42 items)
Dairy and Egg Products
Lowfat flavored yogurt
1 container (6 oz) (170g)
Cheese
3/4 cup, shredded (85g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Fresh mozzarella cheese
1/4 lbs (99g)
Kefir, flavored
1 cup (240mL)
Vegetables and Vegetable Products
Onion
3 medium (2-1/2" dia) (321g)
Frozen green beans
3 1/3 cup (403g)
Mushrooms
2 1/4 oz (64g)
Fresh parsley
1 1/2 bunch (29g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (532g)
Raw celery
1/8 bunch (66g)
Garlic
2 clove(s) (6g)
Carrots
2 large (144g)
Baked Products
Bread
2/3 lbs (320g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (784g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (209g)
Lime juice
2 tsp (10mL)
Fruit juice
10 fl oz (300mL)
Spices and Herbs
Salt
1 tsp (3g)
Black pepper
1 tsp (1g)
Rosemary, dried
3 dash (0g)
Balsamic vinegar
2 tbsp (30mL)
Fresh basil
9 1/4 tbsp leaves, whole (14g)
Other
Vegan sausage
4 sausage (400g)
Mixed greens
4 package (5.5 oz) (648g)
Sriracha chili sauce
1 tbsp (15g)
Fats and Oils
Olive oil
5 tsp (25mL)
Oil
1 oz (29mL)
Salad dressing
13 1/2 tbsp (203mL)
Mayonnaise
1/4 cup (68mL)
Balsamic vinaigrette
2 1/3 tbsp (35mL)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Nut and Seed Products
Mixed nuts
3 tbsp (25g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Vegetable broth
1/2 cup(s) (mL)
Legumes and Legume Products
Chickpeas, canned
3 1/2 can (1568g)
White beans, canned
1 can(s) (439g)
Cereal Grains and Pasta
Long-grain white rice
3/4 cup (139g)
lunch prep - 1 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
1/6 small (13g)
3 slice (96g)
3/4 can (129g)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. 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. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled green beans
181cal, 4p, 10c, 12f (per meal)
5 tsp (25mL)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3/4 cup (23g)
3 dash (0g)
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.
lunch prep - 2 days
1. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
677cal, 28p, 93c, 14f (per meal)
1 1/2 small (105g)
1 tbsp (15g)
6 tbsp (105g)
1 1/2 can (672g)
3/4 cup (139g)
6 tbsp chopped (23g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Avocado tuna salad
582cal, 54p, 8c, 32f (per meal)
1/3 cup, chopped (60g)
1 1/3 can (229g)
1/3 small (23g)
1 1/3 cup (40g)
1 1/3 dash (0g)
1 1/3 dash (1g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Tuna salad sandwich
495cal, 39p, 24c, 25f (per meal)
1/2 stalk, small (5" long) (9g)
5 oz (142g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
2 slice (64g)
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. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
2 clove(s) (6g)
1 tbsp (15mL)
1/2 cup(s) (mL)
1 can(s) (439g)
1 medium (2-1/2" dia) (110g)
1 stalk, medium (7-1/2" - 8" long) (40g)
2 large (144g)
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Caprese salad
249cal, 14p, 9c, 16f (per meal)
2 1/3 tbsp (35mL)
9 1/3 tbsp leaves, whole (14g)
56 tsp cherry tomatoes (174g)
1 1/6 package (5.5 oz) (181g)
1/4 lbs (99g)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 1 days
1. Tuna salad wrap
552cal, 37p, 33c, 29f (per meal)
1 tortilla (approx 10" dia) (72g)
1 dash (0g)
1/2 stalk, small (5" long) (9g)
1 dash (0g)
1 1/2 tbsp (23mL)
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 the tortilla and wrap it.
2. Kefir
150cal, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.