2000 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2000 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 (1975cals, 146g protein, 165g net carbs, 66g fat 34g fiber per day) cannot be customized.
Day 1
2000cals, 163g protein, 145g net carbs, 75g fat 23g fiber per day
2 sandwich(es) (740cal, 55p, 51c, 29f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2000cals, 128g protein, 158g net carbs, 86g fat 22g fiber per day
2 serving(s) (646cal, 29p, 50c, 33f)
4 serving(s) (271cal, 5p, 17c, 19f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1975cals, 176g protein, 120g net carbs, 68g fat 42g fiber per day
9 oz (635cal, 61p, 24c, 30f)
1 serving(s) (230cal, 6p, 32c, 6f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1950cals, 127g protein, 201g net carbs, 53g fat 42g fiber per day
2 can(s) (421cal, 9p, 84c, 3f)
4 serving(s) (271cal, 5p, 17c, 19f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2000cals, 143g protein, 192g net carbs, 59g fat 35g fiber per day
2 1/2 can(s) (884cal, 31p, 75c, 43f)
1 serving(s) (76cal, 2p, 5c, 5f)
9 oz (281cal, 46p, 3c, 9f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1950cals, 143g protein, 171g net carbs, 61g fat 38g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (600cal, 36p, 70c, 18f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1950cals, 143g protein, 171g net carbs, 61g fat 38g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (600cal, 36p, 70c, 18f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (51 items)
Beverages
Water
16 1/3 cup(s) (3870mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (153g)
Bell pepper
1 1/2 small (111g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Tomatoes
3 medium whole (2-3/5" dia) (384g)
Red onion
1/2 small (35g)
Mushrooms
1 cup, chopped (70g)
Frozen broccoli
4 cup (364g)
Garlic
3 clove(s) (9g)
Potatoes
1/2 lbs (227g)
Fresh parsley
4 1/2 sprigs (5g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Tilapia, raw
1/2 lbs (252g)
Cod, raw
1/2 lbs (255g)
Shrimp, raw
1/2 lbs (227g)
Baked Products
Bread
9 oz (256g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tsp (5mL)
Fruit juice
18 fl oz (540mL)
Limes
2 fruit (2" dia) (134g)
Spices and Herbs
Salt
4 g (4g)
Black pepper
1/2 g (0g)
Thyme, dried
2 tsp, ground (3g)
Cajun seasoning
1 tbsp (7g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Dairy and Egg Products
String cheese
2 stick (56g)
Cheese
3 slice (1 oz each) (84g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Parmesan cheese
1 tbsp (6g)
Eggs
2 large (100g)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
All-purpose flour
1/4 cup(s) (31g)
Long-grain white rice
4 tbsp (46g)
Rice noodles
4 oz (114g)
Fats and Oils
Oil
2 3/4 oz (83mL)
Salad dressing
1/2 lbs (233mL)
Olive oil
2 tbsp (31mL)
Other
Sub roll(s)
3 roll(s) (255g)
Mixed greens
13 1/2 cup (405g)
Italian seasoning
1/3 tsp (1g)
Pad thai stir fry sauce
4 tbsp (57g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
1 1/3 cup (256g)
Chickpeas, canned
1 1/2 can (672g)
Roasted peanuts
3 1/4 oz (93g)
Nut and Seed Products
Almonds
6 tbsp, slivered (41g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Chunky canned soup (creamy varieties)
2 1/2 can (~19 oz) (1333g)
Apple cider vinegar
1 1/2 tbsp (1mL)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Avocado tuna salad sandwich
740cal, 55p, 51c, 29f (per meal)
1/4 small (18g)
1 can (172g)
4 slice (128g)
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. Seitan philly cheesesteak
856cal, 56p, 83c, 31f (per meal)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
1/4 lbs (128g)
1 1/2 slice (1 oz each) (42g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
1 tbsp (15mL)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Grilled cheese with mushrooms
646cal, 29p, 50c, 33f (per meal)
2 slice (3/4 oz ea) (42g)
4 slice(s) (128g)
2 tsp, ground (3g)
1 tbsp (15mL)
1 cup, chopped (70g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Simple mixed greens salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. 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.
lunch prep - 1 days
1. Almond crusted tilapia
635cal, 61p, 24c, 30f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1/4 cup(s) (31g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Garlic parmesan roasted potatoes
230cal, 6p, 32c, 6f (per meal)
5/6 clove(s) (2g)
1/2 lbs (227g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
2 2/3 tsp (6g)
1/3 tsp (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Spread potatoes in one layer on the sheet.
3
Add olive oil, garlic, parmesan, and all seasonings to the potatoes. Toss to coat.
4
Bake 25-30 minutes until brown and crispy.
5
Serve.
lunch prep - 1 days
1. Tomato soup
421cal, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
3. Simple mixed greens salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
884cal, 31p, 75c, 43f (per meal)
2 1/2 can (~19 oz) (1333g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Cajun cod
281cal, 46p, 3c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
3. 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.
dinner prep - 2 days
1. Pad thai with shrimp & egg
600cal, 36p, 70c, 18f (per meal)
2 clove (6g)
2 fruit (2" dia) (134g)
20 peanut(s) (20g)
1/2 lbs (227g)
4 tbsp (57g)
4 oz (114g)
2 large (100g)
1 tbsp (15mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
3/4 small (53g)
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)
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 - 2 days
1. Chunky canned soup (non-creamy)
618cal, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
