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 (1975cal, 141g protein, 163g net carbs, 68g fat, 37g fiber per day) cannot be customized.
Day 1
2050cal, 133g protein, 173g net carbs, 81g fat, 20g fiber
9 oz (726cal, 54p, 2c, 55f)
1 serving(s) (110cal, 5p, 10c, 4f)
2 serving(s) (207cal, 6p, 40c, 1f)
1 serving(s) (510cal, 18p, 94c, 4f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1950cal, 117g protein, 259g net carbs, 29g fat, 45g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
1 serving(s) (510cal, 18p, 94c, 4f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2025cal, 153g protein, 211g net carbs, 43g fat, 46g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2025cal, 190g protein, 108g net carbs, 84g fat, 22g fiber
3 sausage(s) (804cal, 84p, 32c, 36f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2000cal, 151g protein, 124g net carbs, 86g fat, 32g fiber
3 sausage(s) (804cal, 84p, 32c, 36f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 serving(s) (556cal, 21p, 50c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/4 cup (137cal, 1p, 31c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1950cal, 121g protein, 123g net carbs, 88g fat, 42g fiber
1 serving(s) (556cal, 21p, 50c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/4 cup (137cal, 1p, 31c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1875cal, 123g protein, 146g net carbs, 66g fat, 51g fiber
1 1/3 serving(s) (519cal, 26p, 66c, 6f)
5/6 cup rice, cooked (184cal, 4p, 41c, 0f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (45 items)
Vegetables and Vegetable Products
Lima beans, frozen
1/4 package (10 oz) (71g)
Mashed potato mix
2 oz (57g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (708g)
Frozen mixed veggies
3 cup (405g)
Cauliflower
6 head small (4" dia.) (1590g)
Onion
1 medium (2-1/2" dia) (108g)
Bell pepper
1 large (164g)
Mushrooms
2 cup, chopped (140g)
Fresh spinach
8 cup(s) (240g)
Garlic
1 clove(s) (3g)
Frozen corn kernels
1/3 cup (45g)
Spices and Herbs
Salt
1/2 oz (16g)
Black pepper
2 g (2g)
Garlic powder
1/2 tsp (1g)
Cayenne pepper
3/4 dash (0g)
Ground cumin
1/3 tsp (1g)
Dairy and Egg Products
Butter
1 tsp (5g)
Whole milk
3 1/3 cup (799mL)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 lbs (98g)
Pasta sauce
1/2 jar (24 oz) (336g)
Barbecue sauce
1 1/2 cup (429g)
Vegetable broth
1/2 cup(s) (mL)
Finfish and Shellfish Products
Salmon
1 1/2 fillet/s (6 oz each) (255g)
Canned tuna
2 1/2 can (430g)
Nut and Seed Products
Pecans
1 1/2 tbsp, chopped (10g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (228g)
Quinoa, uncooked
3/4 cup (127g)
Seitan
3/4 lbs (340g)
Long-grain white rice
1/4 cup (51g)
Fats and Oils
Salad dressing
1/2 cup (105mL)
Olive oil
1/2 tbsp (7mL)
Oil
2 tbsp (32mL)
Other
Mixed greens
5 1/2 cup (165g)
Nutritional yeast
1/4 lbs (95g)
Vegan sausage
6 sausage (600g)
Beverages
Water
11 cup(s) (2621mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (838g)
Lime juice
1 1/3 fl oz (40mL)
Raisins
1/2 cup, packed (83g)
Lemon juice
1 tsp (5mL)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Black beans
2/3 can(s) (293g)
lunch prep - 1 days
1. Baked salmon with pecans and pesto
725 cals, 55p, 2c, 55f (per meal)
2 1/4 tbsp (36g)
1 1/2 fillet/s (6 oz each) (255g)
1 1/2 tbsp, chopped (10g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Instant mashed potatoes
205 cals, 6p, 40c, 1f (per meal)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Buttered lima beans
110 cals, 5p, 10c, 4f (per meal)
1/4 package (10 oz) (71g)
1 dash (1g)
1 tsp (5g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. 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.
2. Mixed vegetables
145 cals, 7p, 19c, 1f (per meal)
3 cup (405g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner 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. Lowfat yogurt
360 cals, 17p, 63c, 5f (per meal)
2 container (6 oz) (340g)
lunch prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
155 cals, 2p, 4c, 12f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Pesto chickpeas & quinoa bowl
555 cals, 21p, 50c, 23f (per meal)
1 large (164g)
2 cup, chopped (140g)
2 tsp (10mL)
4 tbsp (62g)
1/2 cup (85g)
1 can (448g)
1
Cook quinoa according to package. Set aside.
2
Preheat oven to 400°F (200°C). Place chickpeas, mushrooms, and bell pepper strips on a sheet pan. Drizzle with oil, sprinkle some salt/pepper, and toss to coat.
3
Roast chickpeas and veggies for about 20 minutes, stirring once halfway through.
4
Remove chickpeas and veggies from oven and toss with pesto. Serve with the quinoa.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
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 - 1 days
1. Quinoa and black beans
520 cals, 26p, 66c, 6f (per meal)
2/3 dash, ground (0g)
1 1/3 dash (1g)
2/3 dash (0g)
1/2 cup(s) (mL)
1 clove(s) (3g)
1/3 tsp (2mL)
1/3 medium (2-1/2" dia) (37g)
4 tbsp (42g)
1/3 tsp (1g)
1/3 cup (45g)
2/3 can(s) (293g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. White rice
185 cals, 4p, 41c, 0f (per meal)
1/4 cup (51g)
1/2 cup(s) (132mL)
1/4 tsp (2g)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.28x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.