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 (2375cals, 175g protein, 171g net carbs, 91g fat 45g fiber per day) cannot be customized.
Day 1
2375cals, 221g protein, 136g net carbs, 93g fat 30g fiber per day
13 1/3 oz (495cal, 67p, 0c, 25f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 1/2 serving(s) (856cal, 77p, 41c, 42f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2400cals, 175g protein, 141g net carbs, 114g fat 31g fiber per day
2 can(s) (728cal, 24p, 51c, 44f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
2 1/2 serving(s) (856cal, 77p, 41c, 42f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2400cals, 148g protein, 213g net carbs, 81g fat 59g fiber per day
2 can(s) (728cal, 24p, 51c, 44f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
3 2/3 serving(s) (1018cal, 64p, 143c, 5f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2400cals, 171g protein, 290g net carbs, 32g fat 65g fiber per day
3 can(s) (741cal, 54p, 70c, 20f)
3 banana(s) (350cal, 4p, 72c, 1f)
3 2/3 serving(s) (1018cal, 64p, 143c, 5f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2375cals, 154g protein, 134g net carbs, 114g fat 48g fiber per day
2 sandwich(es) (970cal, 33p, 106c, 39f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2375cals, 154g protein, 134g net carbs, 114g fat 48g fiber per day
2 sandwich(es) (970cal, 33p, 106c, 39f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2375cals, 200g protein, 152g net carbs, 92g fat 36g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 serving(s) (530cal, 8p, 79c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (38 items)
Dairy and Egg Products
Butter
1/3 cup (77g)
String cheese
2 stick (56g)
Vegetables and Vegetable Products
Sweet potatoes
3 2/3 sweetpotato, 5" long (769g)
Frozen broccoli
3 cup (273g)
Green pepper
5 tbsp, chopped (47g)
Garlic
10 clove(s) (30g)
Onion
2 medium (2-1/2" dia) (205g)
Frozen sugar snap peas
4 2/3 cup (672g)
Frozen mixed veggies
5 1/2 cup (743g)
Kale leaves
9 oz (260g)
Tomatoes
3 medium whole (2-3/5" dia) (352g)
Bell pepper
3 large (492g)
Fats and Oils
Olive oil
1/4 lbs (143mL)
Salad dressing
3 tbsp (45mL)
Cooking spray
4 spray(s) , about 1/3 second each (1g)
Oil
1 tbsp (16mL)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
5 g (5g)
Garlic powder
1/2 tbsp (4g)
Paprika
4 dash (1g)
Finfish and Shellfish Products
Cod, raw
13 1/3 oz (378g)
Canned tuna
3 can (516g)
Beverages
Water
17 cup (4032mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
2 1/2 cup (480g)
Peanut butter
1/2 cup (128g)
Cereal Grains and Pasta
Seitan
1 2/3 lbs (765g)
Soups, Sauces, and Gravies
Canned clam chowder
4 can (18.5 oz) (2076g)
Vegetable broth
7 1/3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Other
Nutritional yeast
1/4 cup (14g)
Mixed greens
3 cup (90g)
Vegan sausage
3 sausage (300g)
Fruits and Fruit Juices
Banana
7 medium (7" to 7-7/8" long) (826g)
Avocados
4 avocado(s) (787g)
Lime juice
2 fl oz (67mL)
Lemon
2/3 small (39g)
Baked Products
Bread
8 slice (256g)
lunch prep - 1 days
1. Simple roasted cod
495cal, 67p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
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
Drizzle with olive oil and season with salt and pepper to taste.
3. Mashed sweet potatoes with butter
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. Garlic pepper seitan
856cal, 77p, 41c, 42f (per meal)
1/3 tsp (2g)
2 1/2 tbsp (38mL)
5 dash, ground (1g)
1 1/4 lbs (567g)
5 tbsp, chopped (47g)
6 1/4 clove(s) (19g)
10 tbsp, chopped (100g)
5 tbsp (75mL)
Recipe has been scaled from original by 1.25x. 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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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
218cal, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Clam chowder
728cal, 24p, 51c, 44f (per meal)
4 can (18.5 oz) (2076g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Buttered sugar snap peas
375cal, 10p, 14c, 27f (per meal)
4 2/3 cup (672g)
1/3 cup (63g)
1/2 tsp (1g)
1/2 tsp (0g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Lentil and veggie soup
1018cal, 64p, 143c, 5f (per meal)
5 1/2 cup (743g)
3 2/3 clove(s) (11g)
1/4 cup (14g)
3 2/3 cup, chopped (147g)
7 1/3 cup(s) (mL)
2 cup (352g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. 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
411cal, 5p, 12c, 32f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 3/4 medium whole (2-3/5" dia) (215g)
1 3/4 avocado(s) (352g)
1/4 cup (53mL)
1/4 cup minced (53g)
Recipe has been scaled from original by 1.75x. 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 - 2 days
1. Grilled peanut butter and banana sandwich
970cal, 33p, 106c, 39f (per meal)
2 spray(s) , about 1/3 second each (1g)
4 tbsp (64g)
2 medium (7" to 7-7/8" long) (236g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
lunch prep - 1 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple kale & avocado salad
307cal, 6p, 13c, 20f (per meal)
2/3 avocado(s) (134g)
2/3 bunch (113g)
2/3 small (39g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 1 days
1. Simple seitan
426cal, 53p, 24c, 13f (per meal)
2. Sweet potato fries
530cal, 8p, 79c, 14f (per meal)
2 dash, ground (1g)
4 dash (3g)
4 dash (1g)
4 dash (2g)
1 tbsp (15mL)
1 lbs (454g)
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
3. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.