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 (1875cal, 132g protein, 160g net carbs, 63g fat, 32g fiber per day) cannot be customized.
Day 1
1850cal, 128g protein, 143g net carbs, 71g fat, 32g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1775cal, 125g protein, 86g net carbs, 96g fat, 17g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
2 cup(s) (298cal, 15p, 23c, 16f)
9 oz (718cal, 54p, 3c, 54f)
1 serving(s) (116cal, 3p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1875cal, 124g protein, 170g net carbs, 63g fat, 32g fiber
3 oz (192cal, 17p, 0c, 14f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 serving(s) (521cal, 7p, 72c, 17f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1950cal, 143g protein, 178g net carbs, 58g fat, 36g fiber
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1900cal, 138g protein, 137g net carbs, 74g fat, 33g fiber
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (885cal, 65p, 97c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1875cal, 137g protein, 215g net carbs, 29g fat, 50g fiber
2 serving(s) (535cal, 28p, 80c, 4f)
1 cup(s) (97cal, 4p, 13c, 1f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
1 serving(s) (885cal, 65p, 97c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1875cal, 127g protein, 193g net carbs, 54g fat, 26g fiber
2 serving(s) (535cal, 28p, 80c, 4f)
1 cup(s) (97cal, 4p, 13c, 1f)
1 1/3 serving(s) (188cal, 3p, 24c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (42 items)
Baked Products
Bread
7 slice (224g)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Lemon juice
1/4 fl oz (8mL)
Avocados
2/3 avocado(s) (138g)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
Tempeh
1 1/2 lbs (680g)
Soy sauce
4 tbsp (60mL)
Fats and Oils
Cooking spray
2 spray(s) , about 1/3 second each (1g)
Oil
2 oz (57mL)
Olive oil
1/2 tbsp (8mL)
Dairy and Egg Products
Whole milk
6 1/2 cup (1560mL)
Butter
1 1/2 tbsp (21g)
Sliced cheese
3 slice (1 oz ea) (84g)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (85g)
Brown rice
1 cup (190g)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Fresh basil
1 1/2 tbsp leaves, whole (2g)
Salt
2 tsp (13g)
Black pepper
1/2 tsp, ground (1g)
Ground ginger
1 tsp (2g)
Garlic powder
2 tsp (6g)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Nut and Seed Products
Coconut milk, canned
1/8 can (41mL)
Almonds
2 tbsp, whole (18g)
Vegetables and Vegetable Products
Garlic
3/8 clove(s) (1g)
Brussels sprouts
4 oz (113g)
Tomatoes
1 1/2 small whole (2-2/5" dia) (137g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Bell pepper
2 large (328g)
Mushrooms
4 cup, chopped (280g)
Frozen mixed veggies
2 cup (270g)
Cauliflower
4 head small (4" dia.) (1060g)
Ketchup
2 1/4 tbsp (38g)
Other
Vegan sausage
4 sausage (400g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Nutritional yeast
2 oz (62g)
Sub roll(s)
1 1/2 roll(s) (128g)
Meatless chik'n tenders
9 pieces (230g)
Soups, Sauces, and Gravies
Pasta sauce
6 tbsp (98g)
Barbecue sauce
1 cup (286g)
Snacks
Tortilla chips
2 2/3 oz (76g)
lunch prep - 2 days
1. Grilled peanut butter and banana sandwich
485 cals, 16p, 53c, 19f (per meal)
2 slice (64g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (32g)
1 spray(s) , about 1/3 second each (0g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
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. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Salmon with avocado sauce
720 cals, 54p, 3c, 54f (per meal)
1 1/2 tbsp leaves, whole (2g)
1 tsp (6mL)
1/2 lbs (255g)
1 tsp (6mL)
1/6 avocado(s) (38g)
1/8 can (42mL)
3/8 clove(s) (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
2. Roasted brussels sprouts
115 cals, 3p, 6c, 7f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
1 dash (1g)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
lunch prep - 1 days
1. Simple salmon
195 cals, 17p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Sweet potato wedges
520 cals, 7p, 72c, 17f (per meal)
1 1/2 tbsp (23mL)
2 sweetpotato, 5" long (420g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. 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 and serve.
lunch prep - 1 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Tempeh & mushroom stir fry
885 cals, 65p, 97c, 15f (per meal)
4 tbsp (60mL)
2 large (328g)
4 cup, chopped (280g)
1 cup (190g)
1 tsp (2g)
2 tsp (6g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
745 cals, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
lunch prep - 2 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
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.
3. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
2 cup (270g)
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. Crispy chik'n tenders
515 cals, 36p, 46c, 20f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.