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 (1600cal, 113g protein, 118g net carbs, 63g fat, 26g fiber per day) cannot be customized.
Day 1
1575cal, 112g protein, 148g net carbs, 49g fat, 26g fiber
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
2 cup(s) (138cal, 4p, 12c, 7f)
1 1/2 serving(s) (654cal, 61p, 9c, 36f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1625cal, 128g protein, 96g net carbs, 73g fat, 18g fiber
6 oz salmon (632cal, 41p, 9c, 46f)
1 cup(s) (149cal, 8p, 12c, 8f)
8 oz (340cal, 45p, 1c, 17f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1575cal, 146g protein, 47g net carbs, 83g fat, 16g fiber
12 oz (405cal, 68p, 1c, 14f)
1 serving(s) (249cal, 3p, 36c, 7f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
8 oz (546cal, 46p, 0c, 40f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1550cal, 105g protein, 106g net carbs, 71g fat, 18g fiber
8 oz (546cal, 46p, 0c, 40f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1575cal, 102g protein, 146g net carbs, 54g fat, 24g fiber
1 burrito(s) (523cal, 37p, 57c, 11f)
1 container(s) (181cal, 8p, 32c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1625cal, 100g protein, 140g net carbs, 55g fat, 40g fiber
1 1/2 serving(s) (523cal, 25p, 59c, 8f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1625cal, 100g protein, 140g net carbs, 55g fat, 40g fiber
1 1/2 serving(s) (523cal, 25p, 59c, 8f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (54 items)
Fats and Oils
Salad dressing
2 3/4 tbsp (41mL)
Olive oil
1 1/2 oz (45mL)
Oil
1 1/4 oz (37mL)
Balsamic vinaigrette
3 tbsp (46mL)
Vegetables and Vegetable Products
Kale leaves
2 cup, chopped (134g)
Onion
1 1/4 medium (2-1/2" dia) (139g)
Tomatoes
5 medium whole (2-3/5" dia) (619g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Fresh ginger
1/2 slices (1" dia) (1g)
Broccoli
1 stalk (151g)
Garlic
1 1/2 clove (5g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Purple onions
3/8 medium (2-1/2" dia) (41g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Carrots
1 1/2 medium (92g)
Whole kernel corn
3/4 11oz can (143g)
Canned stewed tomatoes
3/4 can (~14.5 oz) (304g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Seitan
3 oz (85g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (625g)
Salsa
2 tbsp (32g)
Vegetable broth
3 cup(s) (mL)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (486g)
Lime juice
1 1/4 fl oz (38mL)
Lemon juice
1 1/4 tbsp (19mL)
Fruit juice
30 fl oz (900mL)
Spices and Herbs
Salt
1/3 oz (10g)
Black pepper
4 g (4g)
Fresh tarragon
1/4 tbsp, chopped (0g)
Garlic powder
1 tsp (4g)
Ground cumin
1 3/4 tsp (4g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Chili powder
1/2 tbsp (4g)
Fresh basil
3 tbsp, chopped (8g)
Other
Mixed greens
4 cup (115g)
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
2 tsp (3g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Tilapia, raw
1 1/4 lbs (560g)
Salmon
1 1/2 lbs (624g)
Beverages
Water
7 cup(s) (1659mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Dairy and Egg Products
Whole milk
1 cup (240mL)
Butter
1/6 stick (20g)
Eggs
4 large (200g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Nonfat greek yogurt
3/4 cup (210g)
Fresh mozzarella cheese
6 oz (170g)
Nut and Seed Products
Coconut milk, canned
1/4 can (113mL)
Legumes and Legume Products
Black beans
1 3/4 (15.5oz) can (772g)
Baked Products
Tortillas
1 tortilla (approx 10" dia) (72g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
lunch prep - 1 days
1. Pasta with store-bought sauce
680 cals, 23p, 126c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale salad
140 cals, 4p, 12c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Avocado tuna salad
655 cals, 61p, 9c, 36f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (~6 oz) (258g)
6 tbsp, chopped (68g)
Recipe has been scaled from original by 1.5x. 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.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Broiled tilapia
340 cals, 45p, 1c, 17f (per meal)
1/2 tbsp (8mL)
1/2 lbs (224g)
1 tbsp (15mL)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Basic baked potato
395 cals, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Salmon & coconut ginger broccoli
630 cals, 41p, 9c, 46f (per meal)
1/2 slices (1" dia) (1g)
1/4 can (113mL)
1 stalk (151g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
lunch prep - 1 days
1. Buttery tarragon tilapia fillets
405 cals, 68p, 1c, 14f (per meal)
3/4 lbs (336g)
3/4 tbsp (11g)
3/4 clove (2g)
1/4 tbsp, chopped (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. Pan-fried salmon
545 cals, 46p, 0c, 40f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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.
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 1 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 1 days
1. Seitan & bean wrap
525 cals, 37p, 57c, 11f (per meal)
1/2 tsp (3mL)
1 tsp (1g)
4 tbsp (8g)
1 tsp (2g)
2 tbsp (32g)
4 oz (113g)
1 tortilla (approx 10" dia) (72g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
lunch prep - 2 days
1. Black bean vegetable soup
525 cals, 25p, 59c, 8f (per meal)
3/4 tbsp (11mL)
3/4 medium (2-1/2" dia) (83g)
3/4 clove (2g)
1 1/2 medium (92g)
1/2 tbsp (4g)
1/4 tbsp (2g)
3 cup(s) (mL)
1 1/2 (15.5oz) can (659g)
3/4 11oz can (143g)
1 1/2 dash, ground (0g)
3/4 can (~14.5 oz) (304g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add broth, 1 can of the beans, corn, and pepper; bring to boil.
2
Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 2 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.