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 (2475cal, 169g protein, 194g net carbs, 93g fat, 46g fiber per day) cannot be customized.
Day 1
2450cal, 191g protein, 166g net carbs, 93g fat, 48g fiber
3 tortilla(s) (1167cal, 78p, 81c, 51f)
1 serving(s) (68cal, 1p, 4c, 5f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2500cal, 170g protein, 232g net carbs, 74g fat, 55g fiber
3 tortilla(s) (1167cal, 78p, 81c, 51f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/4 serving(s) (519cal, 26p, 58c, 8f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2400cal, 165g protein, 131g net carbs, 124g fat, 24g fiber
1 1/2 can(s) (546cal, 18p, 38c, 33f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (381cal, 12p, 8c, 32f)
9 oz (718cal, 54p, 3c, 54f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2400cal, 165g protein, 131g net carbs, 124g fat, 24g fiber
1 1/2 can(s) (546cal, 18p, 38c, 33f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (381cal, 12p, 8c, 32f)
9 oz (718cal, 54p, 3c, 54f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2500cal, 163g protein, 263g net carbs, 62g fat, 56g fiber
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2500cal, 163g protein, 244g net carbs, 67g fat, 65g fiber
2 sandwich(es) (999cal, 41p, 76c, 51f)
1/2 can(s) (124cal, 9p, 12c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2525cal, 164g protein, 189g net carbs, 104g fat, 46g fiber
2 sandwich(es) (999cal, 41p, 76c, 51f)
1/2 can(s) (124cal, 9p, 12c, 3f)
2 serving(s) (960cal, 63p, 94c, 30f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (51 items)
Baked Products
Flour tortillas
6 tortilla (approx 7-8" dia) (294g)
Naan bread
5 piece (450g)
Roll
8 pan, dinner, or small roll (2" square, 2" high) (224g)
Bread
8 slice(s) (256g)
Finfish and Shellfish Products
Cod, raw
6 4oz fillet(s) (680g)
Salmon
18 oz (510g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (578g)
Limes
1 1/2 fruit (2" dia) (101g)
Lemon juice
3 1/2 tsp (18mL)
Lime juice
1 tbsp (15mL)
Vegetables and Vegetable Products
Cabbage
3/4 cup, shredded (53g)
Frozen mixed veggies
1 1/2 cup (203g)
Tomato paste
2 1/2 tsp (13g)
Kale leaves
10 tbsp, chopped (25g)
Garlic
2 1/4 clove(s) (7g)
Onion
2 medium (2-1/2" dia) (203g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (718g)
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Frozen chopped spinach
2/3 10 oz package (189g)
Spices and Herbs
Cajun seasoning
4 tbsp (27g)
Ground cumin
5 dash (1g)
Fresh basil
3 tbsp leaves, whole (5g)
Garlic powder
1/4 tbsp (2g)
Dijon mustard
2 tbsp (30g)
Salt
1/2 tsp (3g)
Black pepper
1/3 tsp, ground (1g)
Basil, dried
1 1/2 dash, leaves (0g)
Oregano, dried
1 1/2 dash, leaves (0g)
Fats and Oils
Oil
1/4 lbs (111mL)
Salad dressing
3 tbsp (45mL)
Vegan mayonnaise
1/2 cup (120g)
Olive oil
1 3/4 tsp (9mL)
Other
Mixed greens
4 cup (120g)
Cottage cheese & fruit cup
4 container (680g)
Lentil pasta
13 1/3 oz (378g)
Veggie burger patty
4 patty (284g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Black beans
5/6 can(s) (366g)
Beverages
Water
15 3/4 cup(s) (3733mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Soups, Sauces, and Gravies
Canned clam chowder
3 can (18.5 oz) (1557g)
Pasta sauce
1 1/4 jar (24 oz) (863g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Nut and Seed Products
Mixed nuts
14 tbsp (117g)
Coconut milk, canned
1/6 can (86mL)
Dairy and Egg Products
Eggs
3 3/4 medium (165g)
Whole milk
1 1/3 cup (319mL)
Low fat cottage cheese (1% milkfat)
2/3 cup (151g)
Mozzarella cheese, shredded
2 2/3 oz (76g)
Parmesan cheese
4 tsp (8g)
Cereal Grains and Pasta
Dry lasagna noodles
2 2/3 oz (76g)
lunch prep - 2 days
1. Fish taco
1165 cals, 78p, 81c, 51f (per meal)
6 tortilla (approx 7-8" dia) (294g)
6 4oz fillet(s) (680g)
1 1/2 avocado(s) (302g)
3/4 cup, shredded (53g)
4 tbsp (27g)
1 1/2 fruit (2" dia) (101g)
2 tbsp (30mL)
Recipe has been scaled from original by 3x. 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. Simple mixed greens salad
70 cals, 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.
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. Mixed vegetables
145 cals, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Black bean & sweet potato stew
520 cals, 26p, 58c, 8f (per meal)
2 1/2 tsp (13g)
1 1/4 tsp (6mL)
10 tbsp, chopped (25g)
1 1/4 tsp (6mL)
5 dash (1g)
5/6 clove(s) (3g)
3/8 small (29g)
3/8 sweetpotato, 5" long (88g)
1 1/4 cup(s) (296mL)
5/6 can(s) (366g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 2 days
1. Clam chowder
545 cals, 18p, 38c, 33f (per meal)
3 can (18.5 oz) (1557g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. 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. Salmon with avocado sauce
720 cals, 54p, 3c, 54f (per meal)
3 tbsp leaves, whole (5g)
3/4 tbsp (11mL)
18 oz (510g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
1/6 can (85mL)
3/4 clove(s) (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add salmon and cook for about 6-8 skin-side down or until salmon is fully cooked.
2
Meanwhile, in a blender, add the avocado, coconut milk, garlic, lemon juice, and basil. Blend until it forms a green, sauce-like consistency.
3
Plate salmon and pour sauce on top. Serve.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. 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 and serve.
dinner prep - 2 days
1. Lentil pasta
840 cals, 54p, 102c, 7f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Dinner roll
310 cals, 11p, 53c, 5f (per meal)
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
1 cup (30g)
1/2 avocado(s) (101g)
3 large (150g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 2 days
1. Patty melt
1000 cals, 41p, 76c, 51f (per meal)
1 1/2 tbsp (23mL)
4 tbsp (60g)
1 tbsp (15g)
1 small (70g)
2 patty (142g)
4 slice(s) (128g)
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spinach lasagna
960 cals, 63p, 94c, 30f (per meal)
2/3 cup (151g)
1 1/3 dash, leaves (0g)
1/3 medium (15g)
1/6 medium (2-1/2" dia) (18g)
2 2/3 oz (76g)
1/2 cup(s) (119mL)
1 1/3 dash, leaves (0g)
1 tsp (5mL)
2/3 10 oz package (189g)
2/3 clove(s) (2g)
1/3 jar (32 oz) (303g)
2 2/3 oz (76g)
4 tsp (8g)
1/3 tsp (2g)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
In a large pot over medium heat saute spinach, onion, oregano, basil and garlic in the olive oil. Pour in spaghetti sauce and water; simmer 20 minutes.
3
In a large bowl mix cottage cheese, mozzarella cheese, parmesan cheese, salt, pepper and egg.
4
Place a small amount of sauce in the bottom of a lasagna pan. Place some uncooked noodles on top of sauce and top with layer of sauce. Add more noodles and layer with 1/2 sauce and 1/2 cheese mixture, noodles and repeat until all is layered, finishing with sauce.
5
Cover with foil and bake in a preheated oven for 55 minutes. Remove foil and bake another 15 minutes. Let sit 10 minutes before serving.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.