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 (2050cal, 140g protein, 180g net carbs, 69g fat, 37g fiber per day) cannot be customized.
Day 1
2050cal, 132g protein, 210g net carbs, 65g fat, 25g fiber
1 1/2 sandwich(es) (678cal, 22p, 51c, 37f)
1 bar (245cal, 20p, 26c, 5f)
2 lettuce cup(s) (564cal, 47p, 44c, 20f)
3 1/2 cup(s) (401cal, 6p, 89c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2050cal, 152g protein, 132g net carbs, 86g fat, 35g fiber
1 1/2 sandwich(es) (678cal, 22p, 51c, 37f)
1 bar (245cal, 20p, 26c, 5f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1975cal, 152g protein, 160g net carbs, 64g fat, 38g fiber
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2025cal, 132g protein, 184g net carbs, 63g fat, 47g fiber
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
2 container(s) (310cal, 25p, 33c, 8f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2100cal, 136g protein, 160g net carbs, 87g fat, 32g fiber
2 serving(s) (588cal, 25p, 26c, 37f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2075cal, 144g protein, 205g net carbs, 58g fat, 37g fiber
2 can(s) (494cal, 36p, 46c, 14f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2100cal, 133g protein, 212g net carbs, 61g fat, 42g fiber
2 can(s) (494cal, 36p, 46c, 14f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 burger(s) (442cal, 20p, 27c, 28f)
4 serving(s) (282cal, 19p, 33c, 2f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (55 items)
Other
Protein bar (20g protein)
2 bar (100g)
Smoked paprika
1/2 tsp (1g)
Mixed greens
3 3/4 cup (113g)
Vegan sausage
4 sausage (400g)
Coleslaw mix
1 cup (90g)
Salmon burger patty
1 patty (113g)
Vegetables and Vegetable Products
Eggplant
1 1/2 small (687g)
Garlic
6 clove(s) (18g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (293g)
Romaine lettuce
2 leaf inner (12g)
Cucumber
6 slices (42g)
Shallots
1/2 shallot (57g)
Onion
2 medium (2-1/2" dia) (226g)
Kale leaves
1 1/2 cup, chopped (60g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 medium (392g)
Frozen peas
2 2/3 cup (357g)
Fats and Oils
Olive oil
1 1/2 tbsp (23mL)
Oil
2 oz (67mL)
Ranch dressing
1 tbsp (15mL)
Mayonnaise
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Vegetable broth
3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Baked Products
Kaiser rolls
3 roll (3-1/2" dia) (171g)
Naan bread
2 piece (180g)
Hamburger buns
1 bun(s) (51g)
Dairy and Egg Products
Cheese
3 slice (1 oz each) (84g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
2 3/4 cup (660mL)
Fruits and Fruit Juices
Fruit juice
56 fl oz (1680mL)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
1 fl oz (33mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Pears
4 medium (712g)
Sweets
Maple syrup
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Brown rice
1/2 cup (106g)
Beverages
Water
11 1/2 cup(s) (2752mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Salt
4 g (4g)
Black pepper
1 1/2 g (1g)
Fresh thyme
1/4 tbsp (1g)
Paprika
1 1/2 tbsp (10g)
Dried dill weed
2 dash (0g)
Finfish and Shellfish Products
Canned tuna
3 1/2 can (602g)
Legumes and Legume Products
Firm tofu
2/3 lbs (298g)
White beans, canned
1 1/2 can(s) (659g)
Chickpeas, canned
3/4 can (336g)
Soy sauce
2 tbsp (30mL)
Peanut butter
4 tbsp (64g)
Nut and Seed Products
Almonds
1/3 cup, whole (48g)
Chia seeds
1 tsp (5g)
Sesame seeds
1 tsp (3g)
lunch prep - 2 days
1. Eggplant pesto sandwich
680 cals, 22p, 51c, 37f (per meal)
1 1/2 small (687g)
1 1/2 tbsp (23mL)
3 tbsp (48g)
3 clove (9g)
3 roll (3-1/2" dia) (171g)
9 slice(s), thin/small (135g)
3 slice (1 oz each) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
dinner prep - 1 days
1. Maple seitan lettuce cups
565 cals, 47p, 44c, 20f (per meal)
1/2 tsp (1g)
2 tsp (10mL)
1 tbsp (15mL)
2 leaf inner (12g)
6 slices (42g)
1 tbsp (15mL)
1/2 shallot (57g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of ranch. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Avocado tuna salad
765 cals, 71p, 10c, 42f (per meal)
1 3/4 avocado(s) (352g)
3 1/2 tsp (18mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/2 cup (105g)
7/8 small (61g)
3 1/2 can (602g)
14 tbsp, chopped (158g)
Recipe has been scaled from original by 3.5x. 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.
lunch prep - 2 days
1. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
1/4 tbsp (1g)
1 1/2 tbsp (10g)
1 1/2 tbsp (23mL)
1 1/2 clove (5g)
1 1/2 medium (2-1/2" dia) (165g)
2/3 lbs (298g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Brown rice
190 cals, 4p, 39c, 2f (per meal)
1/2 cup (106g)
1/2 tsp (3g)
1 cup(s) (263mL)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.56x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
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. Baked fries
385 cals, 6p, 49c, 14f (per meal)
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.
lunch prep - 1 days
1. Sesame peanut zoodles
590 cals, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 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.
dinner prep - 1 days
1. Salmon burger
440 cals, 20p, 27c, 28f (per meal)
1/4 tsp (1mL)
2 dash (0g)
1 1/2 tbsp (23mL)
4 tbsp (8g)
1 patty (113g)
1 bun(s) (51g)
1
Heat oil in a skillet over medium-low heat. Add salmon burger to the skillet and cook for about 4-6 minutes on each side until fully cooked.
2
Meanwhile, mix together the mayo and the dill.
3
Place the salmon burger on the bun and top with mayo and greens. Serve.
3. Peas
280 cals, 19p, 33c, 2f (per meal)
2 2/3 cup (357g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.