7-day meal plan with recipes and a grocery list
1600 calorie intermittent fasting pescetarian meal plan
1600calories
114gprotein
126gnet carbs
59gfat
per day
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Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1550cals, 134g protein, 101g net carbs, 60g fat 20g fiber per day
Lunch
Avocado tuna salad sandwich
1 1/2 sandwich(es) · 555cal, 42p, 38c, 21f
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Olive oil drizzled green beans
2 1/2 serving(s) · 181cal, 4p, 10c, 12f
Protein Supplement
Protein shake
1 scoop · 109cal, 24p, 1c, 1f
Day 2
1600cals, 123g protein, 76g net carbs, 82g fat 18g fiber per day
Lunch
Rosemary mushroom cheese sandwich
1 1/2 sandwich(es) · 612cal, 34p, 40c, 32f
Mixed nuts
1/6 cup(s) · 163cal, 5p, 4c, 14f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Olive oil drizzled green beans
2 1/2 serving(s) · 181cal, 4p, 10c, 12f
Protein Supplement
Protein shake
1 scoop · 109cal, 24p, 1c, 1f
Day 3
1625cals, 102g protein, 181g net carbs, 36g fat 44g fiber per day
Lunch
Easy chickpea salad
2 serving(s) · 467cal, 24p, 50c, 9f
Lowfat Greek yogurt
2 container(s) · 310cal, 25p, 33c, 8f
Dinner
Chickpea bowl with spicy yogurt sauce
1 1/2 serving(s) · 677cal, 28p, 93c, 14f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Protein Supplement
Protein shake
1 scoop · 109cal, 24p, 1c, 1f
Day 4
1625cals, 102g protein, 181g net carbs, 36g fat 44g fiber per day
Lunch
Easy chickpea salad
2 serving(s) · 467cal, 24p, 50c, 9f
Lowfat Greek yogurt
2 container(s) · 310cal, 25p, 33c, 8f
Dinner
Chickpea bowl with spicy yogurt sauce
1 1/2 serving(s) · 677cal, 28p, 93c, 14f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Protein Supplement
Protein shake
1 scoop · 109cal, 24p, 1c, 1f
Day 5
1575cals, 124g protein, 79g net carbs, 75g fat 20g fiber per day
Lunch
Tuna salad sandwich
1 sandwich(es) · 495cal, 39p, 24c, 25f
Simple mixed greens salad
3 1/2 serving(s) · 237cal, 5p, 15c, 16f
Dinner
Avocado tuna salad
1 1/3 serving(s) · 582cal, 54p, 8c, 32f
Fruit juice
1 1/4 cup(s) · 143cal, 2p, 32c, 1f
Protein Supplement
Protein shake
1 scoop · 109cal, 24p, 1c, 1f
Day 6
1625cals, 105g protein, 121g net carbs, 69g fat 27g fiber per day
Lunch
Tuna salad sandwich
1 sandwich(es) · 495cal, 39p, 24c, 25f
Simple mixed greens salad
3 1/2 serving(s) · 237cal, 5p, 15c, 16f
Dinner
White bean cassoulet
1 serving(s) · 385cal, 18p, 47c, 8f
Dinner roll
2 roll(s) · 154cal, 5p, 26c, 2f
Caprese salad
1 3/4 serving(s) · 249cal, 14p, 9c, 16f
Protein Supplement
Protein shake
1 scoop · 109cal, 24p, 1c, 1f
Day 7
1600cals, 107g protein, 140g net carbs, 58g fat 22g fiber per day
Grocery List (42 items)
Beverages
Protein powder
7 scoop (1/3 cup ea)
Water
7 cup(s)
Spices and Herbs
Black pepper
1 tsp
Salt
1 tsp
Rosemary, dried
3 dash
Balsamic vinegar
2 tbsp
Fresh basil
9 1/4 tbsp leaves, whole
Fruits and Fruit Juices
Lime juice
2 tsp
Avocados
1 avocado(s)
Fruit juice
10 fl oz
Baked Products
Bread
2/3 lbs
Roll
4 pan, dinner, or small roll (2" square, 2" high)
Flour tortillas
1 tortilla (approx 10" dia)
29 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
lunch prep - 1 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
3 slice (96g)
3/4 can(s) (129g)
1/6 small (13g)
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)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
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.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3 slice(s) (96g)
3/4 cup, shredded (85g)
2 1/4 oz (64g)
3 dash (0g)
3/4 cup (23g)
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.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
677cal, 28p, 93c, 14f (per meal)
1 tbsp (15mL)
3/4 cup (139g)
6 tbsp (105g)
1 tbsp (15g)
1 1/2 small (105g)
1 1/2 can(s) (672g)
6 tbsp chopped (23g)
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.
lunch prep - 2 days
1. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
2 tbsp (30mL)
2 tbsp (2mL)
2 can(s) (896g)
1 small (70g)
2 cup cherry tomatoes (298g)
6 sprigs (6g)
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)
lunch prep - 2 days
1. Tuna salad sandwich
495cal, 39p, 24c, 25f (per meal)
2 slice (64g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
5 oz (142g)
1/2 stalk, small (5" long) (9g)
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 - 1 days
1. Avocado tuna salad
582cal, 54p, 8c, 32f (per meal)
2/3 avocado(s) (134g)
1/2 tbsp (7mL)
1 1/3 dash (1g)
1 1/3 dash (0g)
1 1/3 cup (40g)
1 1/3 can(s) (229g)
1/3 cup, chopped (60g)
1/3 small (23g)
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.
dinner prep - 2 days
1. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
1/2 cup(s) (mL)
1 tbsp (15mL)
2 large (144g)
2 clove(s) (6g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 medium (2-1/2" dia) (110g)
1 can(s) (439g)
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)
1/4 lbs (99g)
1 1/6 package (5.5 oz) (181g)
9 1/3 tbsp leaves, whole (14g)
2 1/3 tbsp (35mL)
56 tsp cherry tomatoes (174g)
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)
5 oz (142g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
1 tortilla (approx 10" dia) (72g)
1/2 stalk, small (5" long) (9g)
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.
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