2500 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2500 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 (2475cals, 198g protein, 197g net carbs, 84g fat 35g fiber per day) cannot be customized.
Day 1
2475cals, 200g protein, 235g net carbs, 67g fat 31g fiber per day
2 1/2 sandwich(es) (954cal, 29p, 138c, 26f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 container (139cal, 20p, 8c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2450cals, 196g protein, 271g net carbs, 44g fat 48g fiber per day
10 1/2 oz (741cal, 71p, 28c, 35f)
2 serving(s) (402cal, 14p, 79c, 1f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2500cals, 191g protein, 187g net carbs, 97g fat 27g fiber per day
10 1/2 oz (741cal, 71p, 28c, 35f)
2 serving(s) (402cal, 14p, 79c, 1f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2475cals, 176g protein, 150g net carbs, 119g fat 28g fiber per day
10 oz (673cal, 59p, 1c, 48f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
4 carrots(s) (211cal, 3p, 20c, 10f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2450cals, 241g protein, 117g net carbs, 101g fat 28g fiber per day
16 oz (787cal, 98p, 5c, 42f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 1/3 serving(s) (582cal, 54p, 8c, 32f)
2 serving(s) (300cal, 16p, 49c, 4f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2475cals, 201g protein, 226g net carbs, 70g fat 36g fiber per day
16 oz (787cal, 98p, 5c, 42f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2475cals, 183g protein, 192g net carbs, 89g fat 46g fiber per day
18 oz (561cal, 92p, 6c, 18f)
2 2/3 serving(s) (626cal, 8p, 18c, 49f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (44 items)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Avocados
4 2/3 avocado(s) (938g)
Lime juice
3 fl oz (97mL)
Lemon juice
2 tbsp (30mL)
Lemon
1 small (58g)
Sweets
Jelly
5 tbsp (105g)
Baked Products
Bread
5 slice (160g)
Legumes and Legume Products
Peanut butter
2 1/2 tbsp (40g)
Lentils, raw
1 1/2 cup (312g)
Other
Protein greek yogurt, flavored
1 container (150g)
Vegan sausage
3 sausage (300g)
Nutritional yeast
3/4 cup (45g)
Meatless chik'n tenders
26 pieces (663g)
Mixed greens
1 1/3 cup (40g)
Spices and Herbs
Salt
1 oz (24g)
Black pepper
1/4 oz (6g)
Garlic powder
1/2 tbsp (5g)
Cajun seasoning
2 tbsp (14g)
Beverages
Water
20 1/2 cup(s) (4859mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Cauliflower
3 head small (4" dia.) (795g)
Ketchup
6 1/2 tbsp (111g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (429g)
Onion
1 medium (2-1/2" dia) (113g)
Carrots
8 large (576g)
Kale leaves
1 bunch (170g)
Soups, Sauces, and Gravies
Barbecue sauce
3/4 cup (215g)
Pesto sauce
5 tsp (27g)
Pasta sauce
5/6 jar (24 oz) (560g)
Cereal Grains and Pasta
Instant couscous, flavored
1 3/4 box (5.8 oz) (288g)
All-purpose flour
5/8 cup(s) (73g)
Uncooked dry pasta
13 1/3 oz (380g)
Finfish and Shellfish Products
Tilapia, raw
3 1/3 lbs (1484g)
Salmon
1 2/3 fillet/s (6 oz each) (283g)
Canned tuna
1 1/3 can (229g)
Cod, raw
18 oz (510g)
Nut and Seed Products
Almonds
14 tbsp, slivered (95g)
Walnuts
4 tbsp, shelled (25g)
Fats and Oils
Olive oil
3 1/4 tbsp (49mL)
Oil
1 oz (34mL)
Mayonnaise
3 tbsp (45mL)
Dairy and Egg Products
Kefir, flavored
2 cup (480mL)
Butter
2 tbsp (28g)
Parmesan cheese
1/2 cup (50g)
lunch prep - 1 days
1. Peanut butter and jelly sandwich
954cal, 29p, 138c, 26f (per meal)
Recipe has been scaled from original by 2.5x. 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. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner 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. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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)
dinner prep - 1 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3 head small (4" dia.) (795g)
3/4 cup (45g)
1/4 tbsp (5g)
3/4 cup (215g)
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. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.
lunch prep - 2 days
1. Almond crusted tilapia
741cal, 71p, 28c, 35f (per meal)
1 1/3 lbs (588g)
14 tbsp, slivered (95g)
1 3/4 tbsp (26mL)
1/2 tsp (1g)
5/8 cup(s) (73g)
Recipe has been scaled from original by 1.75x. 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. Couscous
402cal, 14p, 79c, 1f (per meal)
1 1/3 box (5.8 oz) (219g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 2 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 2/3 medium whole (2-3/5" dia) (205g)
1 2/3 avocado(s) (335g)
1/4 cup (50mL)
1/4 cup minced (50g)
Recipe has been scaled from original by 1.67x. 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.
lunch prep - 1 days
1. Baked pesto salmon
673cal, 59p, 1c, 48f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Couscous
251cal, 9p, 50c, 1f (per meal)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Avocado tuna salad
582cal, 54p, 8c, 32f (per meal)
1/3 small (23g)
1/3 cup, chopped (60g)
1 1/3 can (229g)
1 1/3 cup (40g)
1 1/3 dash (0g)
1 1/3 dash (1g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
Recipe has been scaled from original by 1.33x. 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.
3. Kefir
300cal, 16p, 49c, 4f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 2 days
1. Broiled tilapia parmesan
787cal, 98p, 5c, 42f (per meal)
2 tbsp (28g)
1 tsp (6g)
1 tsp, ground (2g)
2 lbs (896g)
2 tbsp (30mL)
3 tbsp (45mL)
1/2 cup (50g)
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
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 for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. 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.
dinner prep - 2 days
1. Pasta with store-bought sauce
851cal, 29p, 157c, 6f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 bunch (170g)
1 small (58g)
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.
lunch prep - 1 days
1. Cajun cod
561cal, 92p, 6c, 18f (per meal)
Recipe has been scaled from original by 3x. 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. Tomato and avocado salad
626cal, 8p, 18c, 49f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1/4 tbsp (2g)
2 tsp (10mL)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 avocado(s) (268g)
2 2/3 tbsp (40mL)
2 2/3 tbsp minced (40g)
Recipe has been scaled from original by 1.33x. 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.