2300 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2300 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 (2300cals, 169g protein, 195g net carbs, 75g fat 43g fiber per day) cannot be customized.
Day 1
2225cals, 164g protein, 243g net carbs, 55g fat 26g fiber per day
2 sandwich(es) (763cal, 23p, 110c, 21f)
2 container (261cal, 28p, 26c, 5f)
8 oz (565cal, 54p, 21c, 27f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2325cals, 235g protein, 123g net carbs, 89g fat 26g fiber per day
20 oz (850cal, 113p, 2c, 43f)
2 1/2 serving(s) (277cal, 9p, 14c, 16f)
8 oz (565cal, 54p, 21c, 27f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2275cals, 150g protein, 201g net carbs, 78g fat 40g fiber per day
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2325cals, 181g protein, 154g net carbs, 97g fat 27g fiber per day
2 wrap(s) (853cal, 33p, 77c, 42f)
2 container (261cal, 28p, 26c, 5f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2300cals, 144g protein, 227g net carbs, 62g fat 61g fiber per day
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2350cals, 149g protein, 261g net carbs, 50g fat 64g fiber per day
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2325cals, 157g protein, 155g net carbs, 92g fat 58g fiber per day
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (48 items)
Other
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
10 3/4 cup (323g)
Roasted red peppers
4 tbsp, diced (56g)
Nutritional yeast
2 oz (62g)
Chickpea pasta
3 oz (85g)
Sweets
Jelly
4 tbsp (84g)
Baked Products
Bread
16 slice (512g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Lentils, raw
1 1/2 cup (304g)
Chickpeas, canned
2 3/4 can (1232g)
Spices and Herbs
Salt
1 oz (24g)
Black pepper
5 g (5g)
Garlic powder
1/3 tsp (1g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
4 tsp (4g)
Beverages
Water
17 cup(s) (3989mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Finfish and Shellfish Products
Tilapia, raw
2 1/4 lbs (1008g)
Canned tuna
5 1/2 can (946g)
Nut and Seed Products
Almonds
1/4 lbs (125g)
Fats and Oils
Olive oil
3 oz (92mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
1/4 lbs (131mL)
Oil
3/4 tbsp (11mL)
Mayonnaise
2 tbsp (30mL)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (55g)
Uncooked dry pasta
6 oz (171g)
Fruits and Fruit Juices
Fruit juice
50 2/3 fl oz (1520mL)
Lemon juice
2 1/3 fl oz (70mL)
Avocados
3 1/2 avocado(s) (678g)
Lime juice
1 1/2 fl oz (46mL)
Vegetables and Vegetable Products
Fresh green beans
10 oz (283g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (684g)
Onion
3 medium (2-1/2" dia) (308g)
Fresh spinach
2 cup(s) (60g)
Cauliflower
4 head small (4" dia.) (1060g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Red onion
5/6 medium (2-1/2" dia) (90g)
Garlic
3 clove(s) (9g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Bell pepper
1 1/2 large (246g)
Dairy and Egg Products
Butter
4 tsp (20g)
Cheese
4 tbsp, shredded (28g)
Goat cheese
4 tbsp (56g)
Nonfat greek yogurt, plain
1 cup (280g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (252g)
Barbecue sauce
1 cup (286g)
lunch prep - 1 days
1. Peanut butter and jelly sandwich
763cal, 23p, 110c, 21f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. 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.
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.
3. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Broiled tilapia
850cal, 113p, 2c, 43f (per meal)
5 dash (4g)
2 1/2 tbsp (38mL)
1 1/4 lbs (560g)
5 dash, ground (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 0.63x. 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. Green beans with almonds & lemon
277cal, 9p, 14c, 16f (per meal)
10 oz (283g)
1 1/4 dash (1g)
2 1/2 tbsp, slivered (17g)
1 1/4 tsp (6mL)
2 tsp (9g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
766cal, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. 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. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1 small (70g)
1 cup, chopped (180g)
4 can (688g)
4 cup (120g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
Recipe has been scaled from original by 4x. 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 - 1 days
1. Spinach and goat cheese wrap
853cal, 33p, 77c, 42f (per meal)
4 tbsp, diced (56g)
2 tortilla (approx 10" dia) (144g)
1 tbsp (15mL)
4 tbsp, shredded (28g)
4 tbsp (56g)
8 cherry tomatoes (136g)
2 cup(s) (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
2. 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.
dinner prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. 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. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
3. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Chickpea & chickpea pasta
859cal, 40p, 76c, 31f (per meal)
1/2 tbsp (2g)
3/4 tbsp (11g)
3/4 tbsp (11mL)
3 clove(s) (9g)
3/4 can (336g)
3 oz (85g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
1028cal, 47p, 118c, 26f (per meal)
2 can (896g)
12 slice (384g)
1 tsp, ground (2g)
1 tsp (6g)
2 tsp (2g)
2 tbsp (30mL)
2 tbsp (30mL)
1 medium (2-1/2" dia) (110g)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Simple mixed greens and tomato salad
76cal, 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.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/8 small (26g)
1 1/2 large (246g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
Recipe has been scaled from original by 1.5x. 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
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 cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
