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 (2300cal, 160g protein, 167g net carbs, 91g fat, 46g fiber per day) cannot be customized.
Day 1
2300cal, 141g protein, 204g net carbs, 73g fat, 63g fiber
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
2 serving(s) (467cal, 24p, 50c, 9f)
1 1/3 serving(s) (602cal, 25p, 83c, 13f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
2300cal, 164g protein, 152g net carbs, 85g fat, 71g fiber
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 serving(s) (843cal, 58p, 32c, 42f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
2325cal, 146g protein, 145g net carbs, 111g fat, 40g fiber
2 tortilla(s) (778cal, 52p, 54c, 34f)
1 serving(s) (243cal, 3p, 37c, 9f)
1/2 avocado (481cal, 20p, 25c, 25f)
2 serving(s) (484cal, 28p, 13c, 34f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
2325cal, 146g protein, 145g net carbs, 111g fat, 40g fiber
2 tortilla(s) (778cal, 52p, 54c, 34f)
1 serving(s) (243cal, 3p, 37c, 9f)
1/2 avocado (481cal, 20p, 25c, 25f)
2 serving(s) (484cal, 28p, 13c, 34f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
2275cal, 182g protein, 167g net carbs, 83g fat, 34g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
10 oz (312cal, 51p, 3c, 10f)
3 serving(s) (476cal, 8p, 51c, 24f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
2275cal, 182g protein, 167g net carbs, 83g fat, 34g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
10 oz (312cal, 51p, 3c, 10f)
3 serving(s) (476cal, 8p, 51c, 24f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
2350cal, 157g protein, 186g net carbs, 88g fat, 42g fiber
2 wrap(s) (853cal, 54p, 85c, 27f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (590cal, 48p, 16c, 30f)
3 serving(s) (277cal, 8p, 51c, 2f)
1 2/3 serving(s) (235cal, 3p, 30c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (48 items)
Vegetables and Vegetable Products
Fresh parsley
5/6 bunch (16g)
Tomatoes
7 1/3 medium whole (2-3/5" dia) (904g)
Onion
2 1/2 medium (2-1/2" dia) (282g)
Garlic
3 1/2 clove (11g)
Cabbage
1/2 cup, shredded (35g)
Frozen corn kernels
6 cup (816g)
Kale leaves
1 1/2 bunch (255g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Hot sauce
2 tsp (10mL)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Spices and Herbs
Balsamic vinegar
2 tbsp (30mL)
Fresh thyme
1/4 tbsp (1g)
Paprika
1 1/2 tbsp (10g)
Cajun seasoning
5 tbsp (33g)
Black pepper
1/8 oz (1g)
Salt
5 1/2 g (5g)
Fresh basil
4 tbsp, chopped (11g)
Legumes and Legume Products
Chickpeas, canned
3 2/3 can (1643g)
Firm tofu
2/3 lbs (298g)
White beans, canned
1 1/2 can(s) (659g)
Tempeh
1 lbs (454g)
Lentils, raw
3/4 cup (144g)
Hummus
4 tbsp (60g)
Fats and Oils
Oil
1/4 lbs (103mL)
Balsamic vinaigrette
4 tbsp (60mL)
Nut and Seed Products
Sunflower kernels
4 oz (112g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Almonds
4 tbsp, whole (36g)
Other
Sriracha chili sauce
1/2 tbsp (7g)
Coleslaw mix
4 cup (360g)
Smoked paprika
1/2 tsp (1g)
Vegan sausage
4 sausage (400g)
Mixed greens
1 cup (30g)
Plant-based deli slices
14 slices (146g)
Dairy and Egg Products
Nonfat greek yogurt, plain
2/3 container (117g)
Butter
2/3 stick (75g)
Fresh mozzarella cheese
1/2 lbs (227g)
Cereal Grains and Pasta
Long-grain white rice
13 1/4 tbsp (154g)
Beverages
Water
14 1/2 cup(s) (3437mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Baked Products
Flour tortillas
7 tortilla (approx 7-8" dia) (340g)
Finfish and Shellfish Products
Cod, raw
2 1/4 lbs (1020g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (704g)
Limes
1 fruit (2" dia) (67g)
Lemon juice
1 tbsp (15mL)
Lemon
1 1/2 small (87g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Snacks
Tortilla chips
1 2/3 oz (47g)
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. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
600 cals, 25p, 83c, 13f (per meal)
2/3 small (47g)
1/2 tbsp (7g)
2 2/3 tbsp (47g)
2/3 can (299g)
1/3 cup (62g)
2 2/3 tbsp chopped (10g)
1/2 tbsp (7mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Crack slaw with tempeh
845 cals, 58p, 32c, 42f (per meal)
1/2 lbs (227g)
4 cup (360g)
2 tsp (10mL)
2 tbsp (24g)
4 tsp (20mL)
2 clove (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Fish taco
780 cals, 52p, 54c, 34f (per meal)
4 tortilla (approx 7-8" dia) (196g)
4 4oz fillet(s) (453g)
1 avocado(s) (201g)
1/2 cup, shredded (35g)
2 2/3 tbsp (18g)
1 fruit (2" dia) (67g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Buttery white rice
245 cals, 3p, 37c, 9f (per meal)
2 dash, ground (1g)
1 1/2 tbsp (21g)
4 dash (3g)
1 cup(s) (237mL)
1/2 cup (93g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
dinner prep - 2 days
1. Chickpea stuffed avocado
480 cals, 20p, 25c, 25f (per meal)
1 avocado(s) (201g)
2 tbsp (24g)
1/2 tsp (1g)
4 tbsp (70g)
1 tbsp (15mL)
1 can (448g)
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
3. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Cajun cod
310 cals, 51p, 3c, 10f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Lentils
260 cals, 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. Buttered corn
475 cals, 8p, 51c, 24f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch 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. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
1 1/2 bunch (255g)
1 1/2 small (87g)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 1.5x. 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.
3. Flavored rice mix
190 cals, 6p, 39c, 1f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Simple plant-based deli wrap
855 cals, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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.
3. Corn
275 cals, 8p, 51c, 2f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.