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 (1775cals, 134g protein, 128g net carbs, 66g fat 32g fiber per day) cannot be customized.
Day 1
1750cals, 133g protein, 180g net carbs, 44g fat 26g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1825cals, 145g protein, 87g net carbs, 83g fat 36g fiber per day
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 2/3 serving(s) (656cal, 44p, 14c, 44f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1775cals, 123g protein, 163g net carbs, 60g fat 24g fiber per day
1 can(s) (364cal, 12p, 25c, 22f)
2 container (261cal, 28p, 26c, 5f)
25 chips (193cal, 1p, 16c, 13f)
1 sub(s) (468cal, 28p, 54c, 12f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1775cals, 126g protein, 150g net carbs, 63g fat 27g fiber per day
1 can(s) (364cal, 12p, 25c, 22f)
2 container (261cal, 28p, 26c, 5f)
25 chips (193cal, 1p, 16c, 13f)
2/3 serving(s) (226cal, 19p, 26c, 4f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1750cals, 131g protein, 126g net carbs, 65g fat 35g fiber per day
2 serving(s) (531cal, 29p, 7c, 39f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 container (131cal, 14p, 13c, 3f)
2/3 serving(s) (226cal, 19p, 26c, 4f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1775cals, 141g protein, 95g net carbs, 73g fat 39g fiber per day
1 sandwich(es) (370cal, 28p, 25c, 14f)
3 1/2 serving(s) (203cal, 2p, 32c, 1f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 serving(s) (146cal, 4p, 8c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1775cals, 141g protein, 95g net carbs, 73g fat 39g fiber per day
1 sandwich(es) (370cal, 28p, 25c, 14f)
3 1/2 serving(s) (203cal, 2p, 32c, 1f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 serving(s) (146cal, 4p, 8c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (51 items)
Fats and Oils
Olive oil
3/4 oz (20mL)
Oil
1 oz (32mL)
Salad dressing
1/4 cup (68mL)
Vegetables and Vegetable Products
Garlic
1/2 clove (2g)
Carrots
5/6 medium (51g)
Cucumber
3/8 cucumber (8-1/4") (125g)
Frozen mixed veggies
1/3 package (10 oz ea) (96g)
Fresh parsley
4 1/2 sprigs (5g)
Tomatoes
1 1/2 cup cherry tomatoes (224g)
Onion
1 3/4 small (123g)
Bell pepper
3 large (492g)
Broccoli
1 cup chopped (91g)
Brussels sprouts
1 cup, shredded (50g)
Sweets
Honey
1 tbsp (21g)
Spices and Herbs
Dijon mustard
1 1/2 tbsp (23g)
Salt
3 g (3g)
Onion powder
1/2 dash (0g)
Ground cumin
1/2 dash (0g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Garlic powder
1/4 tbsp (2g)
Black pepper
4 dash (0g)
Finfish and Shellfish Products
Salmon
3/4 lbs (359g)
Canned tuna
4 can (688g)
Beverages
Water
15 cup(s) (3515mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Lentils, raw
1 cup (208g)
Tempeh
10 oz (284g)
Chickpeas, canned
1 1/2 can (672g)
Fruits and Fruit Juices
Avocados
3 1/3 avocado(s) (670g)
Peach
6 medium (2-2/3" dia) (900g)
Lime juice
5 tsp (24mL)
Grapes
7 cup (644g)
Baked Products
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Bread
4 slice (128g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
Whole milk
5 2/3 cup(s) (1361mL)
Eggs
4 large (200g)
Parmesan cheese
1 tsp (2g)
Other
Mixed greens
6 cup (175g)
Teriyaki sauce
2 oz (52mL)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
Cottage cheese & fruit cup
5 container (850g)
Sweet potato chips
50 chips (71g)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Canned clam chowder
2 can (18.5 oz) (1038g)
Apple cider vinegar
2 tbsp (2mL)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Seitan
4 oz (113g)
Nut and Seed Products
Almonds
1 1/2 tbsp, slivered (10g)
dinner prep - 1 days
1. Honey dijon salmon
402cal, 35p, 9c, 24f (per meal)
1 tsp (5mL)
1/2 clove (2g)
1/2 tbsp (11g)
1 tbsp (15g)
1 fillet/s (6 oz each) (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)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
2 oz (57g)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
1/4 avocado(s) (50g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
lunch prep - 1 days
1. Basic tempeh
590cal, 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. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Lentils
174cal, 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.
dinner prep - 1 days
1. Pan fried salmon poke bowl
656cal, 44p, 14c, 44f (per meal)
5/6 medium (51g)
1 tsp (4mL)
3/8 cucumber (8-1/4") (125g)
3/8 avocado(s) (84g)
5 tsp (25mL)
6 2/3 oz (189g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat.
2
Season salmon with salt and pepper to taste.
3
Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the salmon over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more. Remove from heat and cut into bite-sized pieces. Set aside.
4
Assemble bowl by arranging avocado, cucumber, carrots, and salmon and drizzling lime juice and teriyaki sauce on top. Serve.
dinner prep - 1 days
1. Vegan meatball sub
468cal, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
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.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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 salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Clam chowder
364cal, 12p, 25c, 22f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Sweet potato chips
193cal, 1p, 16c, 13f (per meal)
50 chips (71g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
3. 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.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
226cal, 19p, 26c, 4f (per meal)
2 2/3 tbsp (31g)
1/3 package (10 oz ea) (96g)
1 3/4 tbsp (27mL)
1 tsp (5mL)
4 oz (113g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
3. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
1 1/2 can (672g)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Egg & avocado salad
531cal, 29p, 7c, 39f (per meal)
4 large (200g)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
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.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/4 small (18g)
4 slice (128g)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
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. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. 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. Brussels sprouts & broccoli salad
146cal, 4p, 8c, 10f (per meal)
1 cup chopped (91g)
1 tsp (2g)
1 tbsp (15mL)
1/2 tbsp (8g)
1/2 tbsp (0mL)
1/2 tbsp (11g)
1 1/2 tbsp, slivered (10g)
1 cup, shredded (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing olive oil, dijon, honey, apple cider vinegar and some salt and pepper in a small bowl. Set aside.
2
Toss brussel sprouts, broccoli, and almonds in a bowl. Sprinkle parmesan and drizzle dressing on top. Serve.