2100 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2100 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 (2100cals, 148g protein, 151g net carbs, 83g fat 39g fiber per day) cannot be customized.
Day 1
2100cals, 179g protein, 90g net carbs, 103g fat 26g fiber per day
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2150cals, 139g protein, 177g net carbs, 82g fat 37g fiber per day
9 tender(s) (514cal, 36p, 46c, 20f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 banana(s) (350cal, 4p, 72c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2150cals, 139g protein, 177g net carbs, 82g fat 37g fiber per day
9 tender(s) (514cal, 36p, 46c, 20f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 banana(s) (350cal, 4p, 72c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2075cals, 144g protein, 128g net carbs, 98g fat 29g fiber per day
13 1/3 oz (567cal, 75p, 1c, 29f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
2 serving(s) (633cal, 21p, 57c, 34f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2075cals, 133g protein, 198g net carbs, 57g fat 57g fiber per day
2 sub(s) (936cal, 56p, 108c, 24f)
4 serving(s) (738cal, 36p, 79c, 17f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2075cals, 133g protein, 198g net carbs, 57g fat 57g fiber per day
2 sub(s) (936cal, 56p, 108c, 24f)
4 serving(s) (738cal, 36p, 79c, 17f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2075cals, 167g protein, 89g net carbs, 102g fat 33g fiber per day
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 serving(s) (230cal, 5p, 9c, 15f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
2 1/2 serving(s) (856cal, 77p, 41c, 42f)
2 1/2 cup(s) (73cal, 7p, 5c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (45 items)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
String cheese
3 stick (84g)
Mozzarella cheese, shredded
1/2 cup (43g)
Butter
1 tbsp (14g)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (98g)
Bell pepper
2 large (328g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (179g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Ketchup
1/4 cup (77g)
Kale leaves
2 1/4 bunch (383g)
Garlic
6 clove(s) (18g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Frozen mixed veggies
2 10oz package (568g)
Frozen broccoli
2 1/2 cup (228g)
Green pepper
2 1/2 tbsp, chopped (23g)
Spices and Herbs
Black pepper
2 g (2g)
Salt
5 g (5g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Fresh basil
6 leaves (3g)
Fruits and Fruit Juices
Lime juice
1 tbsp (14mL)
Avocados
3 1/2 avocado(s) (729g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Lemon
2 1/4 small (131g)
Lemon juice
2 1/2 tsp (12mL)
Finfish and Shellfish Products
Canned tuna
2 3/4 can (473g)
Tilapia, raw
13 1/4 oz (373g)
Other
Mixed greens
1 1/4 cup (38g)
Meatless chik'n tenders
18 pieces (459g)
Teriyaki sauce
1/2 cup (120mL)
Vegan meatballs, frozen
16 meatball(s) (480g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
4 roll(s) (340g)
Legumes and Legume Products
Roasted peanuts
9 1/4 tbsp (85g)
Tempeh
1 lbs (454g)
Chickpeas, canned
2 can (896g)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Oil
3 oz (86mL)
Olive oil
2 2/3 oz (85mL)
Baked Products
Naan bread
1 piece(s) (90g)
Bread
2 slice (64g)
Soups, Sauces, and Gravies
Pasta sauce
1 cup (260g)
Cereal Grains and Pasta
Seitan
10 oz (284g)
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/4 small (18g)
1 large (164g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
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.
dinner prep - 1 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
1/3 small (22g)
5 tbsp, chopped (56g)
1 1/4 can (215g)
1 1/4 cup (38g)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 1/4 tsp (6mL)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 1.25x. 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
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. Baked fries
290cal, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 2 days
1. Crispy chik'n tenders
514cal, 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.
dinner prep - 1 days
1. Flatbread margherita pizza
633cal, 21p, 57c, 34f (per meal)
1 medium whole (2-3/5" dia) (123g)
3 clove(s) (9g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
6 leaves (3g)
1/2 cup (43g)
1 piece(s) (90g)
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
3/4 avocado(s) (151g)
3/4 bunch (128g)
3/4 small (44g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Broiled tilapia
567cal, 75p, 1c, 29f (per meal)
1/2 tsp (3g)
5 tsp (25mL)
13 1/3 oz (373g)
1/2 tsp, ground (1g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Mashed sweet potatoes with butter
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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, top with butter, and serve.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
738cal, 36p, 79c, 17f (per meal)
2 can (896g)
1/2 cup (120mL)
1 tbsp (15mL)
2 10oz package (568g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 bunch (170g)
1 small (58g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Vegan meatball sub
936cal, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/8 small (9g)
2 slice (64g)
1/2 can (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. 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.
3. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Garlic pepper seitan
856cal, 77p, 41c, 42f (per meal)
1 1/4 dash (1g)
1 1/4 tbsp (19mL)
1/3 tsp, ground (1g)
10 oz (284g)
2 1/2 tbsp, chopped (23g)
3 clove(s) (9g)
5 tbsp, chopped (50g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 0.63x. 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. Broccoli
73cal, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.