1900 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1900 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 (1900cals, 162g protein, 130g net carbs, 69g fat 29g fiber per day) cannot be customized.
Day 1
1925cals, 153g protein, 153g net carbs, 61g fat 34g fiber per day
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1900cals, 172g protein, 117g net carbs, 73g fat 19g fiber per day
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 1/3 serving(s) (799cal, 71p, 38c, 39f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1900cals, 172g protein, 117g net carbs, 73g fat 19g fiber per day
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 1/3 serving(s) (799cal, 71p, 38c, 39f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1900cals, 137g protein, 138g net carbs, 79g fat 22g fiber per day
2 can(s) (494cal, 36p, 46c, 14f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
8 oz (297cal, 40p, 0c, 15f)
1 serving(s) (110cal, 5p, 10c, 4f)
2 serving(s) (486cal, 7p, 73c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1900cals, 137g protein, 138g net carbs, 79g fat 22g fiber per day
2 can(s) (494cal, 36p, 46c, 14f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
8 oz (297cal, 40p, 0c, 15f)
1 serving(s) (110cal, 5p, 10c, 4f)
2 serving(s) (486cal, 7p, 73c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1925cals, 183g protein, 122g net carbs, 58g fat 44g fiber per day
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
14 oz (571cal, 83p, 19c, 16f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1925cals, 183g protein, 122g net carbs, 58g fat 44g fiber per day
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
14 oz (571cal, 83p, 19c, 16f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (34 items)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Cheese
1/2 cup, shredded (57g)
Butter
1/2 stick (52g)
Fruits and Fruit Juices
Fruit juice
74 2/3 fl oz (2240mL)
Lime juice
4 tsp (21mL)
Avocados
2 avocado(s) (419g)
Other
Mixed greens
3 cup (95g)
Italian seasoning
3 1/2 tsp (13g)
Spices and Herbs
Rosemary, dried
2 dash (0g)
Salt
1/2 oz (15g)
Black pepper
3 g (3g)
Vegetables and Vegetable Products
Mushrooms
1 1/2 oz (43g)
Green pepper
1/4 cup, chopped (43g)
Garlic
12 1/2 clove(s) (38g)
Onion
2 2/3 medium (2-1/2" dia) (295g)
Tomatoes
2/3 cup, chopped (120g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Collard greens
2 1/4 lbs (1021g)
Canned crushed tomatoes
1 1/6 can (472g)
Frozen mixed veggies
1 1/2 cup (203g)
Baked Products
Bread
9 oz (256g)
Fats and Oils
Oil
2 1/3 oz (70mL)
Olive oil
6 3/4 tbsp (101mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Lentils, raw
2/3 cup (128g)
Roasted peanuts
3/4 cup (110g)
Beverages
Water
15 1/2 cup (3686mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Seitan
18 2/3 oz (529g)
Long-grain white rice
1 cup (185g)
Finfish and Shellfish Products
Canned tuna
4 can (717g)
Cod, raw
1 lbs (453g)
Tilapia, raw
1 3/4 lbs (784g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
1/2 cup (15g)
2 dash (0g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
3. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner 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. 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
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Garlic pepper seitan
799cal, 71p, 38c, 39f (per meal)
1/4 tsp (2g)
2 1/3 tbsp (35mL)
1/2 tsp, ground (1g)
18 2/3 oz (529g)
1/4 cup, chopped (43g)
6 clove(s) (17g)
9 1/3 tbsp, chopped (93g)
1/4 cup (70mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lentils
87cal, 6p, 13c, 0f (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 - 2 days
1. Avocado tuna salad
582cal, 54p, 8c, 32f (per meal)
2/3 small (47g)
2/3 cup, chopped (120g)
2 2/3 can (459g)
2 2/3 cup (80g)
1/3 tsp (0g)
1/3 tsp (1g)
2 2/3 tsp (13mL)
1 1/3 avocado(s) (268g)
Recipe has been scaled from original by 2.67x. 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.
dinner prep - 2 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Buttery white rice
486cal, 7p, 73c, 18f (per meal)
1 cup (185g)
2 cup(s) (474mL)
1 tsp (6g)
3 tbsp (43g)
4 dash, ground (1g)
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Buttered lima beans
110cal, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado tuna salad sandwich
555cal, 42p, 38c, 22f (per meal)
3/8 small (26g)
6 slice (192g)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
358cal, 16p, 10c, 19f (per meal)
6 3/4 clove(s) (20g)
1/2 tsp (3g)
2 1/4 tbsp (34mL)
2 1/4 lbs (1021g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Italian baked tilapia
571cal, 83p, 19c, 16f (per meal)
1 1/6 medium (2-1/2" dia) (128g)
3 1/2 tsp (17mL)
1 1/6 can (472g)
1 3/4 lbs (784g)
3 1/2 tsp (13g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C). Heat the oil in an oven-proof pan over medium-high heat. Add the onion and cook for about 8 minutes, until soft and browned.
2
Stir in half of the tomatoes and half of the Italian seasoning. Season with a pinch of salt and pepper. Place the tilapia on top of the mixture, then spoon the remaining tomatoes and seasoning over the fish. Add another pinch of salt and pepper.
3
Transfer the pan to the oven and bake for about 15 minutes, or until the fish is cooked through. Keep an eye on it to avoid overcooking.
2. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.