2400 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2400 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 (2325cal, 160g protein, 156g net carbs, 98g fat, 42g fiber per day) cannot be customized.
Day 1
2350cal, 156g protein, 163g net carbs, 96g fat, 55g fiber
1 1/2 can(s) (530cal, 19p, 45c, 26f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (885cal, 65p, 97c, 15f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2225cal, 148g protein, 187g net carbs, 86g fat, 28g fiber
10 1/2 oz (378cal, 23p, 18c, 24f)
1 1/2 serving(s) (188cal, 4p, 4c, 15f)
2 piece(s) (524cal, 17p, 87c, 10f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/6 cup brown rice, cooked (267cal, 6p, 54c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2225cal, 148g protein, 187g net carbs, 86g fat, 28g fiber
10 1/2 oz (378cal, 23p, 18c, 24f)
1 1/2 serving(s) (188cal, 4p, 4c, 15f)
2 piece(s) (524cal, 17p, 87c, 10f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/6 cup brown rice, cooked (267cal, 6p, 54c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2250cal, 155g protein, 226g net carbs, 64g fat, 40g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/3 serving(s) (333cal, 5p, 46c, 13f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2400cal, 157g protein, 139g net carbs, 121g fat, 31g fiber
12 nuggets (662cal, 37p, 62c, 27f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/3 serving(s) (333cal, 5p, 46c, 13f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2400cal, 179g protein, 96g net carbs, 118g fat, 57g fiber
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 avocado (961cal, 41p, 50c, 51f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2400cal, 179g protein, 96g net carbs, 118g fat, 57g fiber
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 avocado (961cal, 41p, 50c, 51f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (43 items)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (440g)
Onion
4 tbsp minced (57g)
Bell pepper
1 large (164g)
Mushrooms
2 cup, chopped (140g)
Asparagus
3/4 lbs (340g)
Frozen broccoli
3 cup (273g)
Cauliflower
3 head small (4" dia.) (795g)
Ketchup
3 tbsp (51g)
Kale leaves
1/2 bunch (85g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Barbecue sauce
3/4 cup (215g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
4 oz (112g)
Sunflower kernels
4 tbsp (48g)
Fruits and Fruit Juices
Lime juice
4 tbsp (57mL)
Avocados
5 avocado(s) (988g)
Lemon juice
3 fl oz (89mL)
Lemon
2 small (116g)
Fats and Oils
Olive oil
1/4 cup (67mL)
Oil
1 1/2 tbsp (23mL)
Spices and Herbs
Garlic powder
2 tsp (6g)
Salt
1 oz (24g)
Black pepper
1/4 oz (7g)
Ground ginger
4 dash (1g)
Lemon pepper
1/4 tbsp (2g)
Legumes and Legume Products
Soy sauce
2 oz (45mL)
Tempeh
1 1/4 lbs (567g)
Peanut butter
6 tbsp (97g)
Firm tofu
1 1/3 lbs (595g)
Chickpeas, canned
2 can (896g)
Cereal Grains and Pasta
Brown rice
2 cup (417g)
Cornstarch
3 tbsp (24g)
All-purpose flour
3/8 cup(s) (52g)
Beverages
Water
17 1/2 cup(s) (4121mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Nutritional yeast
1 3/4 oz (51g)
Vegan chik'n nuggets
12 nuggets (258g)
Vegan sausage
6 sausage (600g)
Smoked paprika
1 tsp (2g)
Baked Products
Naan bread
4 piece (360g)
Dairy and Egg Products
Butter
5 tbsp (71g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Finfish and Shellfish Products
Tilapia, raw
15 oz (420g)
lunch prep - 1 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
885 cals, 65p, 97c, 15f (per meal)
2 tbsp (30mL)
1 large (164g)
2 cup, chopped (140g)
1/2 cup (95g)
4 dash (1g)
1 tsp (3g)
1/2 lbs (227g)
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
265 cals, 6p, 54c, 2f (per meal)
3/4 cup (148g)
1/2 tsp (3g)
1 1/2 cup(s) (369mL)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.78x. 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.
lunch prep - 2 days
1. Lemon pepper tofu
380 cals, 23p, 18c, 24f (per meal)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
3. Asparagus
190 cals, 4p, 4c, 16f (per meal)
3/4 lbs (340g)
2 1/4 tbsp (34mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
3/8 cup(s) (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. 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. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
3. Buttery brown rice
335 cals, 5p, 46c, 13f (per meal)
2 tbsp (28g)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 1 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. 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. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
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
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.
lunch prep - 1 days
1. Chik'n nuggets
660 cals, 37p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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. Chickpea stuffed avocado
960 cals, 41p, 50c, 51f (per meal)
2 avocado(s) (402g)
4 tbsp (48g)
1 tsp (2g)
1/2 cup (140g)
2 tbsp (30mL)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.