1800 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1800 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 (1775cal, 132g protein, 102g net carbs, 79g fat, 33g fiber per day) cannot be customized.
Day 1
1775cal, 156g protein, 69g net carbs, 85g fat, 30g fiber
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 serving(s) (351cal, 4p, 4c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 oz mushrooms (48cal, 2p, 1c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1750cal, 116g protein, 114g net carbs, 79g fat, 33g fiber
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 serving(s) (351cal, 4p, 4c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
15 nuggets (827cal, 46p, 77c, 34f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1775cal, 120g protein, 155g net carbs, 62g fat, 31g fiber
2 burger (722cal, 32p, 83c, 24f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1850cal, 113g protein, 132g net carbs, 86g fat, 24g fiber
2 burger (722cal, 32p, 83c, 24f)
2 serving(s) (63cal, 3p, 8c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1750cal, 142g protein, 52g net carbs, 94g fat, 33g fiber
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 serving(s) (421cal, 33p, 20c, 19f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1750cal, 142g protein, 52g net carbs, 94g fat, 33g fiber
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 serving(s) (421cal, 33p, 20c, 19f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1775cal, 133g protein, 139g net carbs, 54g fat, 46g fiber
6 oz (443cal, 36p, 12c, 23f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 serving(s) (542cal, 26p, 61c, 15f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (47 items)
Fruits and Fruit Juices
Avocados
3 3/4 avocado(s) (754g)
Lemon juice
2 tsp (10mL)
Lime juice
2 tbsp (33mL)
Vegetables and Vegetable Products
Tomatoes
7 1/2 medium whole (2-3/5" dia) (924g)
Onion
5/6 medium (2-1/2" dia) (89g)
Mushrooms
2 oz (57g)
Ketchup
1/2 cup (132g)
Frozen green beans
3 1/3 cup (403g)
Cabbage
2 1/4 cup, shredded (158g)
Carrots
6 1/4 medium (381g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Artichokes, canned
1 1/3 cup hearts (224g)
Raw celery
4 1/2 stalk, medium (7-1/2" - 8" long) (180g)
Garlic
1/2 clove(s) (2g)
Canned crushed tomatoes
1/4 can (101g)
Fresh spinach
1/8 cup(s) (4g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Edamame, frozen, shelled
3/4 cup (89g)
Spices and Herbs
Black pepper
1/2 g (1g)
Salt
1/8 oz (4g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Oregano, dried
2 dash, leaves (0g)
Basil, dried
2 dash, leaves (0g)
Finfish and Shellfish Products
Canned tuna
3 1/2 can (602g)
Canned salmon
3/4 lbs (340g)
Baked Products
Bread
4 slice (128g)
Hamburger buns
4 bun(s) (204g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Balsamic vinaigrette
5 2/3 oz (165mL)
Olive oil
3/4 oz (20mL)
Other
Vegan sausage
3 sausage (300g)
Vegan chik'n nuggets
15 nuggets (323g)
Mixed greens
2 2/3 package (5.5 oz) (413g)
Veggie burger patty
4 patty (284g)
Protein bar (20g protein)
1 bar (50g)
Sesame oil
1/2 tbsp (8mL)
Beverages
Water
14 cup(s) (3394mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Dairy and Egg Products
Sliced cheese
4 slice (3/4 oz ea) (84g)
Fresh mozzarella cheese
3 oz (85g)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Roasted peanuts
1/4 lbs (123g)
Peanut butter
3 oz (80g)
Firm tofu
14 oz (397g)
Tempeh
6 oz (170g)
Lentils, raw
1 cup (176g)
Cereal Grains and Pasta
Quinoa, uncooked
3 tbsp (32g)
lunch prep - 2 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
4 slice (128g)
1/4 small (18g)
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. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sauteed mushrooms
50 cals, 2p, 1c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
825 cals, 46p, 77c, 34f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz ea) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Crunchy Asian tofu salad
585 cals, 29p, 37c, 32f (per meal)
2 1/4 cup, shredded (158g)
1 tbsp (15mL)
1 tbsp (15mL)
1 1/2 tbsp (14g)
1 tbsp (16g)
3/4 medium (46g)
3 tbsp (32g)
1/2 tbsp (8mL)
6 oz (170g)
Recipe has been scaled from original by 0.75x. 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. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. 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.
dinner prep - 2 days
1. Salmon & artichoke salad
420 cals, 33p, 20c, 19f (per meal)
1/2 cup (120mL)
1 1/3 cup cherry tomatoes (198g)
6 cup (180g)
1 1/3 cup hearts (224g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
lunch prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
3. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (81g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. 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.
3. Lentils
290 cals, 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.
dinner prep - 1 days
1. Lentil Soup
540 cals, 26p, 61c, 15f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (31g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/2 clove(s) (2g)
2 dash, leaves (0g)
1/4 can (101g)
1/2 cup (96g)
2 cup(s) (479mL)
1/8 cup(s) (4g)
2 dash (2g)
1 dash, ground (0g)
1 tbsp (15mL)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.