2200 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2200 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 (2200cals, 154g protein, 169g net carbs, 85g fat 39g fiber per day) cannot be customized.
Day 1
2225cals, 138g protein, 157g net carbs, 101g fat 32g fiber per day
1 1/2 can(s) (316cal, 7p, 63c, 2f)
4 stick(s) (331cal, 27p, 6c, 22f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 serving(s) (556cal, 21p, 50c, 23f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2175cals, 162g protein, 141g net carbs, 94g fat 30g fiber per day
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
1 1/2 serving(s) (539cal, 40p, 25c, 27f)
3 container(s) (465cal, 37p, 49c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2225cals, 169g protein, 101g net carbs, 111g fat 38g fiber per day
2 wrap(s) (813cal, 42p, 77c, 34f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2225cals, 164g protein, 98g net carbs, 116g fat 36g fiber per day
2 1/2 can(s) (910cal, 30p, 63c, 55f)
1 container (131cal, 14p, 13c, 3f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2250cals, 139g protein, 220g net carbs, 66g fat 54g fiber per day
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2175cals, 154g protein, 233g net carbs, 53g fat 40g fiber per day
3 burger (825cal, 33p, 124c, 15f)
2 cup (226cal, 3p, 27c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2175cals, 154g protein, 233g net carbs, 53g fat 40g fiber per day
3 burger (825cal, 33p, 124c, 15f)
2 cup (226cal, 3p, 27c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (51 items)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Pesto sauce
2 tbsp (31g)
Canned clam chowder
2 1/2 can (18.5 oz) (1298g)
Vegetable broth
5/8 cup(s) (mL)
Dairy and Egg Products
String cheese
4 stick (112g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Feta cheese
4 tbsp (38g)
Nut and Seed Products
Almonds
6 oz (167g)
Mixed nuts
4 tbsp (34g)
Other
Cottage cheese & fruit cup
3 container (510g)
Nutritional yeast
1/2 tbsp (2g)
Meatless chik'n tenders
14 1/2 oz (414g)
Mixed greens
2 package (5.5 oz) (327g)
Vegan sausage
1 1/2 sausage (150g)
Italian seasoning
1/4 tbsp (3g)
Veggie burger patty
6 patty (426g)
Vegetables and Vegetable Products
Bell pepper
4 1/2 large (738g)
Mushrooms
1 cup, chopped (70g)
Fresh spinach
3 cup(s) (90g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (463g)
Ketchup
1/2 cup (147g)
Onion
2 1/4 medium (2-1/2" dia) (248g)
Cucumber
1/2 cucumber (8-1/4") (152g)
Broccoli
1 1/2 cup chopped (137g)
Carrots
4 1/2 medium (272g)
Potatoes
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (77g)
Garlic
2 1/2 clove(s) (8g)
Butternut squash, raw
4 cup, cubes (560g)
Fats and Oils
Oil
2 oz (65mL)
Salad dressing
1/3 cup (83mL)
Olive oil
2 tbsp (30mL)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (43g)
Seitan
1/4 lbs (128g)
Long-grain white rice
4 tbsp (46g)
All-purpose flour
1/2 cup(s) (55g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Hummus
4 tbsp (60g)
White beans, canned
1 1/4 can(s) (549g)
Lentils, raw
56 tsp (224g)
Beverages
Water
15 2/3 cup(s) (3714mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fruits and Fruit Juices
Avocados
3 3/4 avocado(s) (745g)
Lime juice
2 fl oz (60mL)
Spices and Herbs
Black pepper
2 g (2g)
Salt
1/3 oz (8g)
Garlic powder
1/4 tbsp (2g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Hamburger buns
6 bun(s) (306g)
Finfish and Shellfish Products
Canned tuna
4 can (688g)
Tilapia, raw
1 lbs (448g)
lunch prep - 1 days
1. Tomato soup
316cal, 7p, 63c, 2f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Pesto chickpeas & quinoa bowl
556cal, 21p, 50c, 23f (per meal)
1/2 large (82g)
1 cup, chopped (70g)
1 tsp (5mL)
2 tbsp (31g)
4 tbsp (43g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Seitan salad
539cal, 40p, 25c, 27f (per meal)
1/4 lbs (128g)
3 cup(s) (90g)
9 cherry tomatoes (153g)
3/8 avocado(s) (75g)
1 1/2 tbsp (23mL)
1/2 tbsp (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Lowfat Greek yogurt
465cal, 37p, 49c, 12f (per meal)
3 (5.3 oz ea) container(s) (450g)
lunch prep - 1 days
1. Crispy chik'n tenders
609cal, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1 1/4 tsp (6mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 avocado(s) (168g)
5 tsp (25mL)
5 tsp minced (25g)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 1 days
1. Mediterranean chik'n wrap
813cal, 42p, 77c, 34f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1 small (70g)
4 large (656g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
4 can (688g)
Recipe has been scaled from original by 4x. 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
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.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Clam chowder
910cal, 30p, 63c, 55f (per meal)
2 1/2 can (18.5 oz) (1298g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
1 1/2 sausage (150g)
1/4 tbsp (3g)
1 tbsp (15mL)
1 1/2 cup chopped (137g)
1 1/2 medium (92g)
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (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.
3. 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.
lunch prep - 1 days
1. White bean cassoulet
962cal, 44p, 117c, 20f (per meal)
1 1/4 can(s) (549g)
2 1/2 clove(s) (8g)
1 1/4 tbsp (19mL)
5/8 cup(s) (mL)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
2 1/2 large (180g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
1/3 cucumber (8-1/4") (100g)
1/3 medium whole (2-3/5" dia) (41g)
1/3 package (5.5 oz) (52g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Veggie burger
825cal, 33p, 124c, 15f (per meal)
3 patty (213g)
3 oz (85g)
3 tbsp (51g)
3 bun(s) (153g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Roasted butternut squash
226cal, 3p, 27c, 9f (per meal)
1
Preheat the oven to 400°F (200°C).
2
Peel the butternut squash using a vegetable peeler. Cut off the ends, halve it lengthwise, and scoop out and discard the seeds. Dice the squash into bite-sized cubes.
3
Place the squash cubes on a baking sheet and drizzle with oil and season with salt and pepper. Toss to coat evenly.
4
Roast for about 25-30 minutes or until the squash is fork-tender and has a golden color, stirring halfway through the roasting time. Serve.
dinner prep - 2 days
1. Almond crusted tilapia
565cal, 54p, 21c, 27f (per meal)
16 oz (448g)
2/3 cup, slivered (72g)
4 tsp (20mL)
1/3 tsp (1g)
1/2 cup(s) (55g)
Recipe has been scaled from original by 1.33x. 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. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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.