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 (2175cal, 162g protein, 131g net carbs, 95g fat, 37g fiber per day) cannot be customized.
Day 1
2150cal, 158g protein, 145g net carbs, 87g fat, 37g fiber
2 1/2 serving(s) (808cal, 36p, 63c, 41f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2250cal, 178g protein, 135g net carbs, 95g fat, 35g fiber
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
2 roll (154cal, 5p, 26c, 2f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2150cal, 181g protein, 98g net carbs, 101g fat, 33g fiber
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
2 roll (154cal, 5p, 26c, 2f)
12 oz (847cal, 82p, 32c, 40f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2150cal, 180g protein, 116g net carbs, 95g fat, 26g fiber
6 oz seitan (446cal, 48p, 28c, 15f)
5/6 cup rice, cooked (184cal, 4p, 41c, 0f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
12 oz (847cal, 82p, 32c, 40f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2100cal, 145g protein, 133g net carbs, 90g fat, 46g fiber
6 oz seitan (446cal, 48p, 28c, 15f)
5/6 cup rice, cooked (184cal, 4p, 41c, 0f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 serving(s) (342cal, 31p, 16c, 17f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2200cal, 149g protein, 110g net carbs, 111g fat, 44g fiber
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 serving(s) (342cal, 31p, 16c, 17f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2175cal, 139g protein, 181g net carbs, 83g fat, 36g fiber
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (47 items)
Fruits and Fruit Juices
Raspberries
1 1/4 cup (154g)
Avocados
3 avocado(s) (637g)
Lime juice
2 fl oz (62mL)
Dried cranberries
1/4 cup (36g)
Pears
2 medium (356g)
Vegetables and Vegetable Products
Mushrooms
1 1/4 cup, chopped (88g)
Onion
1 1/3 medium (2-1/2" dia) (143g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (790g)
Fresh spinach
1 2/3 10oz package (473g)
Garlic
12 clove(s) (36g)
Collard greens
2 2/3 lbs (1210g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Green pepper
2 tbsp, chopped (19g)
Zucchini
4 large (1292g)
Fats and Oils
Olive oil
1/4 lbs (112mL)
Oil
4 oz (116mL)
Raspberry walnut vinaigrette
1/4 cup (53mL)
Balsamic vinaigrette
1/4 cup (50mL)
Spices and Herbs
Thyme, dried
2 1/2 tsp, ground (4g)
Salt
3/4 oz (18g)
Black pepper
4 1/2 g (4g)
Garlic powder
1/4 tbsp (2g)
Fresh basil
3 1/3 tbsp, chopped (9g)
Baked Products
Bread
5 slice(s) (160g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Dairy and Egg Products
Sliced cheese
2 1/2 slice (3/4 oz ea) (53g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Romano cheese
2 tsp (4g)
Goat cheese
4 oz (113g)
Fresh mozzarella cheese
6 2/3 oz (189g)
Whole milk
4 cup (960mL)
Other
Mixed greens
3 1/3 cup (100g)
Teriyaki sauce
6 tbsp (90mL)
Vegan meatballs, frozen
6 meatball(s) (180g)
Nutritional yeast
1/2 tbsp (2g)
Sub roll(s)
1 1/2 roll(s) (128g)
Finfish and Shellfish Products
Canned tuna
3 1/3 can (573g)
Tilapia, raw
1 1/2 lbs (672g)
Beverages
Water
3/4 gallon (2803mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Nut and Seed Products
Walnuts
1/4 cup, chopped (26g)
Almonds
1 cup, slivered (108g)
Cereal Grains and Pasta
All-purpose flour
2/3 cup(s) (83g)
Long-grain white rice
1/2 cup (103g)
Seitan
1 1/4 lbs (567g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 cup (358g)
lunch prep - 1 days
1. Grilled cheese with mushrooms
810 cals, 36p, 63c, 41f (per meal)
1 1/4 cup, chopped (88g)
1 1/4 tbsp (19mL)
2 1/2 tsp, ground (4g)
5 slice(s) (160g)
2 1/2 slice (3/4 oz ea) (53g)
Recipe has been scaled from original by 2.5x. 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. Raspberries
90 cals, 2p, 8c, 1f (per meal)
1 1/4 cup (154g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
1 2/3 avocado(s) (335g)
1 tbsp (17mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/3 cup (100g)
5/6 small (58g)
3 1/3 can (573g)
13 1/3 tbsp, chopped (150g)
Recipe has been scaled from original by 3.33x. 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)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Basic tempeh
590 cals, 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. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cranberry spinach salad
255 cals, 4p, 19c, 17f (per meal)
1/4 cup (36g)
1/4 cup, chopped (26g)
2/3 6oz package (113g)
1/4 cup (53mL)
2 tsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 2 days
1. Almond crusted tilapia
845 cals, 82p, 32c, 40f (per meal)
1 1/2 lbs (672g)
1 cup, slivered (108g)
2/3 cup(s) (83g)
4 dash (2g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. 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. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Tomato and avocado salad
350 cals, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. 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.
3. White rice
185 cals, 4p, 41c, 0f (per meal)
1/2 cup (103g)
1 cup(s) (263mL)
1/2 tsp (3g)
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
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.
dinner prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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. Garlic collard greens
425 cals, 19p, 12c, 22f (per meal)
2 2/3 lbs (1210g)
2 2/3 tbsp (40mL)
8 clove(s) (24g)
1/4 tbsp (4g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
3. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 1 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. 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.
