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 (1700cals, 121g protein, 125g net carbs, 67g fat 29g fiber per day) cannot be customized.
Day 1
1750cals, 142g protein, 187g net carbs, 32g fat 38g fiber per day
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
2 container (261cal, 28p, 26c, 5f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1725cals, 108g protein, 86g net carbs, 96g fat 24g fiber per day
1/2 avocado(s) (271cal, 10p, 2c, 22f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1725cals, 108g protein, 86g net carbs, 96g fat 24g fiber per day
1/2 avocado(s) (271cal, 10p, 2c, 22f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1675cals, 139g protein, 130g net carbs, 54g fat 26g fiber per day
1 1/2 sandwich(es) (554cal, 41p, 49c, 16f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 container (261cal, 28p, 26c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1675cals, 139g protein, 130g net carbs, 54g fat 26g fiber per day
1 1/2 sandwich(es) (554cal, 41p, 49c, 16f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 container (261cal, 28p, 26c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1700cals, 107g protein, 128g net carbs, 70g fat 33g fiber per day
1 serving(s) (444cal, 18p, 39c, 17f)
2 serving(s) (361cal, 17p, 5c, 28f)
6 tender(s) (343cal, 24p, 31c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1700cals, 107g protein, 128g net carbs, 70g fat 33g fiber per day
1 serving(s) (444cal, 18p, 39c, 17f)
2 serving(s) (361cal, 17p, 5c, 28f)
6 tender(s) (343cal, 24p, 31c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1ff)
Grocery List (42 items)
Other
Cottage cheese & fruit cup
6 container (1020g)
Nutritional yeast
1/2 cup (30g)
Veggie burger patty
2 patty (142g)
Plant-based deli slices
18 slices (187g)
Mixed greens
10 1/2 cup (315g)
Meatless chik'n tenders
12 pieces (306g)
Vegetables and Vegetable Products
Onion
2 small (153g)
Cauliflower
2 head small (4" dia.) (530g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (670g)
Bell pepper
2 large (328g)
Cucumber
3/4 cucumber (8-1/4") (229g)
Garlic
1 1/2 clove(s) (5g)
Ketchup
3 tbsp (51g)
Baked Products
Bread
14 2/3 oz (416g)
Finfish and Shellfish Products
Canned tuna
2 3/4 can (473g)
Smoked salmon
1 1/2 oz (42g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (477g)
Lime juice
1 tbsp (14mL)
Lemon juice
1 fl oz (33mL)
Fruit juice
24 fl oz (720mL)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1/3 tsp (0g)
Fresh basil
3 tbsp, chopped (8g)
Dijon mustard
1 tbsp (15g)
Dried dill weed
4 dash (1g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (240g)
Hummus
1/2 cup (135g)
Chickpeas, canned
1/2 can (224g)
Kidney beans
1 can (448g)
Fats and Oils
Balsamic vinaigrette
3 tbsp (46mL)
Oil
1 1/2 tbsp (23mL)
Vegan mayonnaise
4 tbsp (60g)
Salad dressing
2/3 cup (158mL)
Olive oil
2 tbsp (30mL)
Dairy and Egg Products
Fresh mozzarella cheese
6 oz (170g)
Goat cheese
1 oz (28g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
4 oz (113g)
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.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.
protein prep - 7 days
1. Protein shake
109cal, 24p, 1c, 1f (per meal)
dinner prep - 2 days
1. Patty melt
500cal, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
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.
lunch prep - 2 days
1. Smoked salmon stuffed avocado
271cal, 10p, 2c, 22f (per meal)
1/4 tsp (1mL)
1/2 oz (14g)
3/4 oz (21g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/2 small (35g)
2 large (328g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
Recipe has been scaled from original by 2x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Hummus & veggie deli sandwich
554cal, 41p, 49c, 16f (per meal)
6 tbsp slices (39g)
1/4 cup (68g)
9 slices (94g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
3. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Mixed bean salad
444cal, 18p, 39c, 17f (per meal)
1 1/2 clove(s) (5g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
4 dash (1g)
2 tbsp (30mL)
1/2 can (224g)
1 can (448g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
dinner prep - 2 days
1. Crispy chik'n tenders
343cal, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
3. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.