2600 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2600 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 (2600cal, 166g protein, 251g net carbs, 82g fat, 49g fiber per day) cannot be customized.
Day 1
2600cal, 174g protein, 303g net carbs, 47g fat, 66g fiber
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 serving(s) (947cal, 46p, 152c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2500cal, 168g protein, 292g net carbs, 54g fat, 43g fiber
1 1/2 serving(s) (947cal, 46p, 152c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2625cal, 164g protein, 287g net carbs, 74g fat, 36g fiber
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
3 serving(s) (212cal, 5p, 22c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2625cal, 164g protein, 268g net carbs, 84g fat, 37g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
8 tender(s) (457cal, 32p, 41c, 18f)
3 1/2 serving(s) (618cal, 9p, 92c, 16f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2625cal, 164g protein, 268g net carbs, 84g fat, 37g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 container(s) (362cal, 17p, 63c, 5f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
8 tender(s) (457cal, 32p, 41c, 18f)
3 1/2 serving(s) (618cal, 9p, 92c, 16f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2625cal, 165g protein, 170g net carbs, 115g fat, 61g fiber
1 avocado (961cal, 41p, 50c, 51f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
6 oz (365cal, 45p, 20c, 11f)
3 1/2 serving(s) (348cal, 13p, 8c, 25f)
2 serving(s) (498cal, 7p, 72c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2625cal, 165g protein, 170g net carbs, 115g fat, 61g fiber
1 avocado (961cal, 41p, 50c, 51f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
6 oz (365cal, 45p, 20c, 11f)
3 1/2 serving(s) (348cal, 13p, 8c, 25f)
2 serving(s) (498cal, 7p, 72c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (44 items)
Spices and Herbs
Fresh thyme
5 dash (1g)
Paprika
2 tbsp (13g)
Salt
2 tsp (13g)
Ground cumin
1/4 tbsp (2g)
Garlic powder
1 tsp (4g)
Black pepper
1/2 tbsp, ground (3g)
Fats and Oils
Oil
1 1/4 oz (39mL)
Salad dressing
1/2 lbs (203mL)
Olive oil
6 tbsp (87mL)
Vegetables and Vegetable Products
Garlic
6 1/4 clove(s) (19g)
Onion
2 1/4 medium (2-1/2" dia) (250g)
Tomato paste
1 1/2 tbsp (24g)
Canned crushed tomatoes
1 1/2 can (608g)
Carrots
1 1/2 medium (92g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (185g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Red onion
3/4 small (53g)
Ketchup
4 tbsp (68g)
Sweet potatoes
9 sweetpotato, 5" long (1899g)
Fresh spinach
28 cup(s) (840g)
Legumes and Legume Products
Firm tofu
1/2 lbs (248g)
White beans, canned
1 1/4 can(s) (549g)
Lentils, raw
1 1/2 cup (280g)
Chickpeas, canned
2 can (896g)
Beverages
Water
16 2/3 cup(s) (3946mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
Uncooked dry pasta
6 3/4 oz (192g)
Seitan
3/4 lbs (340g)
Other
Mixed greens
10 1/2 cup (315g)
Vegan meatballs, frozen
16 meatball(s) (480g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
4 roll(s) (340g)
Meatless chik'n tenders
16 pieces (408g)
Smoked paprika
1 tsp (2g)
Dairy and Egg Products
Whole milk
1/2 gallon (1680mL)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Butter
2 2/3 tbsp (36g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (652g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
14 oz (397g)
Nut and Seed Products
Sunflower kernels
4 oz (119g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Lemon juice
2 tbsp (30mL)
lunch prep - 1 days
1. Bean & tofu goulash
1095 cals, 62p, 109c, 31f (per meal)
5 dash (1g)
1 1/4 tbsp (9g)
1 1/4 tbsp (19mL)
1 1/4 clove (4g)
1 1/4 medium (2-1/2" dia) (138g)
1/2 lbs (248g)
1 1/4 can(s) (549g)
Recipe has been scaled from original by 1.25x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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. Lentil & tomato pasta
945 cals, 46p, 152c, 7f (per meal)
1 1/2 tbsp (24g)
1 tsp (6mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
1 1/3 cup(s) (311mL)
1 1/2 can (608g)
1 1/2 medium (92g)
1 1/2 clove(s) (5g)
3/4 large (113g)
1 cup (216g)
6 3/4 oz (192g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 1 days
1. Cheese ravioli
955 cals, 39p, 131c, 24f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Tomato cucumber salad
210 cals, 5p, 22c, 10f (per meal)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 cucumber (8-1/4") (226g)
3/4 small (53g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
455 cals, 32p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Sweet potato fries
620 cals, 9p, 92c, 16f (per meal)
2 1/3 lbs (1059g)
2 1/3 tbsp (35mL)
1 tsp (4g)
1 tsp (3g)
1 tsp (7g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lowfat yogurt
360 cals, 17p, 63c, 5f (per meal)
2 container (6 oz) (340g)
lunch 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.
dinner prep - 2 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Mashed sweet potatoes with butter
500 cals, 7p, 72c, 15f (per meal)
Recipe has been scaled from original by 2x. 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.
3. Simple sauteed spinach
350 cals, 13p, 8c, 25f (per meal)
3 1/2 clove (11g)
1 tsp, ground (2g)
1 tsp (5g)
1/4 cup (53mL)
28 cup(s) (840g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.