1700 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1700 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 (1675cal, 126g protein, 126g net carbs, 63g fat, 26g fiber per day) cannot be customized.
Day 1
1675cal, 140g protein, 114g net carbs, 66g fat, 18g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1650cal, 120g protein, 105g net carbs, 69g fat, 33g fiber
6 oz (424cal, 41p, 16c, 20f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
8 oz (590cal, 48p, 16c, 30f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1675cal, 134g protein, 149g net carbs, 52g fat, 20g fiber
2 sandwich(es) (739cal, 61p, 85c, 15f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1675cal, 134g protein, 149g net carbs, 52g fat, 20g fiber
2 sandwich(es) (739cal, 61p, 85c, 15f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1700cal, 121g protein, 158g net carbs, 46g fat, 41g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1675cal, 116g protein, 104g net carbs, 78g fat, 26g fiber
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
9 oz (603cal, 53p, 2c, 42f)
3 carrots(s) (158cal, 2p, 15c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1675cal, 116g protein, 104g net carbs, 78g fat, 26g fiber
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
9 oz (603cal, 53p, 2c, 42f)
3 carrots(s) (158cal, 2p, 15c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (52 items)
Fruits and Fruit Juices
Avocados
3/8 avocado(s) (75g)
Lime juice
2 1/4 tbsp (34mL)
Lemon
3/4 large (63g)
Spices and Herbs
Salt
1/8 oz (2g)
Black pepper
1/3 tsp (0g)
Cajun seasoning
4 dash (1g)
Fresh thyme
3 dash (0g)
Paprika
3/4 tbsp (5g)
Fresh basil
9 1/4 tbsp leaves, whole (14g)
Thyme, dried
1/4 tbsp, leaves (1g)
Other
Mixed greens
2 1/4 package (5.5 oz) (353g)
Vegan sausage
2 sausage (200g)
Sub roll(s)
4 roll(s) (340g)
Protein bar (20g protein)
2 bar (100g)
Sesame oil
1 tbsp (15mL)
Sriracha chili sauce
2 1/2 tsp (13g)
Vegetables and Vegetable Products
Onion
1 2/3 medium (2-1/2" dia) (183g)
Tomatoes
1 2/3 medium whole (2-3/5" dia) (208g)
Frozen green beans
2 1/3 cup (282g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Cabbage
4 1/2 cup, shredded (315g)
Carrots
8 1/2 medium (524g)
Garlic
3/4 clove (2g)
Fresh parsley
5 tbsp chopped (19g)
Finfish and Shellfish Products
Canned tuna
3/4 can (129g)
Tilapia, raw
6 oz (168g)
Shrimp, cooked
3/4 lbs (340g)
Salmon
18 oz (510g)
Dairy and Egg Products
Kefir, flavored
3 cup (720mL)
Butter
1 tbsp (14g)
Nonfat greek yogurt, plain
1/2 cup (158g)
Fresh mozzarella cheese
1/4 lbs (99g)
Fats and Oils
Olive oil
3/4 oz (25mL)
Oil
2 2/3 oz (82mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
3 tbsp (45mL)
Balsamic vinaigrette
2 1/3 tbsp (35mL)
Beverages
Water
8 cup(s) (1896mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Soy sauce
2 tbsp (30mL)
Roasted peanuts
3 tbsp (27g)
Peanut butter
2 tbsp (32g)
Firm tofu
17 1/4 oz (489g)
White beans, canned
3/4 can(s) (329g)
Lentils, raw
4 tbsp (48g)
Chickpeas, canned
1 1/4 can (560g)
Nut and Seed Products
Almonds
4 tbsp, slivered (27g)
Cereal Grains and Pasta
All-purpose flour
1/6 cup(s) (21g)
Quinoa, uncooked
6 tbsp (64g)
Long-grain white rice
10 tbsp (116g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
lunch prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
2. Kefir
450 cals, 24p, 74c, 7f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled green beans
255 cals, 5p, 14c, 17f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 cup (282g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. 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
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Almond crusted tilapia
425 cals, 41p, 16c, 20f (per meal)
6 oz (168g)
4 tbsp, slivered (27g)
1/6 cup(s) (21g)
1 dash (0g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. 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. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Cajun shrimp sandwich
740 cals, 61p, 85c, 15f (per meal)
4 dash (1g)
4 tbsp (70g)
2 cup (60g)
2 tbsp (30mL)
3/4 lbs (340g)
4 roll(s) (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, mix the mayonnaise, greek yogurt, cajun seasoning, and some salt and pepper.
2
Spread about 1/3 of the sauce inside the roll. Add the shrimp to the bowl and toss to coat with remaining sauce.
3
Stuff rolls with greens and shrimp. Serve.
dinner prep - 2 days
1. Crunchy Asian tofu salad
585 cals, 29p, 37c, 32f (per meal)
4 1/2 cup, shredded (315g)
2 tbsp (30mL)
2 tbsp (30mL)
3 tbsp (27g)
2 tbsp (32g)
1 1/2 medium (92g)
6 tbsp (64g)
1 tbsp (15mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
dinner prep - 1 days
1. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 medium (2-1/2" dia) (83g)
1/3 lbs (149g)
3/4 can(s) (329g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
2 1/2 can (~19 oz) (1315g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (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. Chickpea bowl with spicy yogurt sauce
565 cals, 23p, 77c, 12f (per meal)
1 1/4 small (88g)
2 1/2 tsp (13g)
5 tbsp (88g)
1 1/4 can (560g)
10 tbsp (116g)
5 tbsp chopped (19g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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. Caprese salad
250 cals, 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.
dinner prep - 2 days
1. Slow-baked salmon with lemon and thyme
605 cals, 53p, 2c, 42f (per meal)
18 oz (510g)
1 tbsp (17mL)
1/4 tbsp, leaves (1g)
3/4 large (63g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.