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 (2575cals, 175g protein, 175g net carbs, 110g fat 47g fiber per day) cannot be customized.
Day 1
2625cals, 196g protein, 157g net carbs, 119g fat 37g fiber per day
2 1/2 can(s) (884cal, 31p, 75c, 43f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
1 container (139cal, 20p, 8c, 3f)
14 oz (701cal, 83p, 27c, 28f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2600cals, 171g protein, 125g net carbs, 134g fat 54g fiber per day
2 1/2 can(s) (884cal, 31p, 75c, 43f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (843cal, 58p, 32c, 42f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2575cals, 165g protein, 132g net carbs, 136g fat 40g fiber per day
1 1/4 serving(s) (871cal, 41p, 57c, 52f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 roll(s) (154cal, 5p, 26c, 2f)
2 serving(s) (843cal, 58p, 32c, 42f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2550cals, 167g protein, 179g net carbs, 118g fat 27g fiber per day
1 1/4 serving(s) (871cal, 41p, 57c, 52f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 roll(s) (154cal, 5p, 26c, 2f)
9 oz (635cal, 61p, 24c, 30f)
2 1/2 serving(s) (483cal, 8p, 62c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2550cals, 191g protein, 122g net carbs, 129g fat 37g fiber per day
1 wrap(s) (552cal, 37p, 33c, 29f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
4 serving(s) (232cal, 3p, 37c, 2f)
2 tilapia fillet(s) (931cal, 73p, 7c, 67f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2550cals, 168g protein, 255g net carbs, 65g fat 68g fiber per day
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 serving(s) (600cal, 36p, 70c, 18f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2550cals, 168g protein, 255g net carbs, 65g fat 68g fiber per day
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 serving(s) (600cal, 36p, 70c, 18f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (54 items)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
5 can (~19 oz) (2665g)
Hot sauce
4 tsp (20mL)
Apple cider vinegar
2 1/2 tbsp (2mL)
Nut and Seed Products
Walnuts
2/3 cup, shelled (67g)
Mixed nuts
2/3 cup (89g)
Sunflower kernels
4 tbsp (48g)
Almonds
4 oz (114g)
Other
Protein greek yogurt, flavored
2 container (300g)
Coleslaw mix
8 cup (720g)
Pad thai stir fry sauce
4 tbsp (57g)
Fats and Oils
Oil
2 3/4 oz (84mL)
Olive oil
1/3 cup (80mL)
Mayonnaise
1/4 cup (53mL)
Balsamic vinaigrette
1 tbsp (14mL)
Vegetables and Vegetable Products
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Frozen sugar snap peas
1 cup (144g)
Garlic
13 clove(s) (39g)
Frozen green beans
2 2/3 cup (323g)
Shallots
2 1/2 tbsp chopped (25g)
Fresh parsley
1 bunch (23g)
Raw celery
1/6 bunch (89g)
Tomatoes
4 medium whole (2-3/5" dia) (509g)
Onion
2 medium (2-1/2" dia) (198g)
Dairy and Egg Products
Butter
1 1/4 stick (137g)
Parmesan cheese
1 1/4 tbsp (6g)
Heavy cream
1/2 cup (113mL)
Fresh mozzarella cheese
2 oz (57g)
Eggs
2 large (100g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (68g)
Uncooked dry pasta
5 oz (143g)
Rice noodles
4 oz (114g)
Spices and Herbs
Black pepper
4 g (4g)
Salt
1/2 oz (12g)
Paprika
4 dash (1g)
Onion powder
4 dash (1g)
Garlic powder
4 dash (2g)
Fresh basil
1 tbsp, chopped (3g)
Dried dill weed
2 tsp (2g)
Balsamic vinegar
2 1/2 tbsp (38mL)
Finfish and Shellfish Products
Tilapia, raw
2 1/3 lbs (984g)
Shrimp, raw
18 oz (511g)
Canned tuna
5 oz (142g)
Beverages
Water
16 cup(s) (3823mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
6 tbsp (72g)
Chickpeas, canned
4 1/2 can (2016g)
Roasted peanuts
20 peanut(s) (20g)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Bread
12 slice (384g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (45mL)
Grapes
4 cup (368g)
Limes
2 fruit (2" dia) (134g)
lunch prep - 2 days
1. Chunky canned soup (creamy)
884cal, 31p, 75c, 43f (per meal)
5 can (~19 oz) (2665g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Pan seared breaded tilapia
701cal, 83p, 27c, 29f (per meal)
3 1/2 tsp (17g)
1/4 cup(s) (36g)
1 3/4 tsp (9mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
14 oz (392g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
1 cup (144g)
1 tbsp (14g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. 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.
3. Baked fries
290cal, 5p, 37c, 11f (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) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Crack slaw with tempeh
843cal, 58p, 32c, 42f (per meal)
2 clove (6g)
4 tsp (20mL)
2 tbsp (24g)
2 tsp (10mL)
4 cup (360g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Shrimp scampi
871cal, 41p, 57c, 52f (per meal)
2 1/2 tbsp chopped (25g)
1 1/4 tbsp (6g)
5/8 cup(s) (148mL)
5 oz (143g)
1/2 cup (113mL)
5 tbsp (71g)
5 clove (15g)
10 oz (284g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Buttered green beans
196cal, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Almond crusted tilapia
635cal, 61p, 24c, 30f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1/4 cup(s) (31g)
Recipe has been scaled from original by 0.75x. 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. Baked fries
483cal, 8p, 62c, 18f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 1 days
1. Tilapia with almond gremolata
931cal, 73p, 7c, 67f (per meal)
4 tbsp chopped (15g)
4 dash (1g)
4 dash (1g)
4 dash (2g)
2 clove(s) (6g)
4 tbsp (60mL)
1 tbsp (15mL)
2 tbsp, slivered (14g)
3/4 lbs (340g)
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. 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.
lunch prep - 1 days
1. Tuna salad wrap
552cal, 37p, 33c, 29f (per meal)
1/2 stalk, small (5" long) (9g)
1 tortilla (approx 10" dia) (72g)
1 dash (0g)
1 dash (0g)
1 1/2 tbsp (23mL)
5 oz (142g)
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
1028cal, 47p, 118c, 26f (per meal)
2 can (896g)
12 slice (384g)
1 tsp, ground (2g)
1 tsp (6g)
2 tsp (2g)
2 tbsp (30mL)
2 tbsp (30mL)
1 medium (2-1/2" dia) (110g)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Pad thai with shrimp & egg
600cal, 36p, 70c, 18f (per meal)
2 clove (6g)
2 fruit (2" dia) (134g)
20 peanut(s) (20g)
1/2 lbs (227g)
4 tbsp (57g)
4 oz (114g)
2 large (100g)
1 tbsp (15mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Easy chickpea salad
584cal, 30p, 63c, 11f (per meal)
2 1/2 can (1120g)
7 1/2 sprigs (8g)
2 1/2 tbsp (2mL)
2 1/2 tbsp (38mL)
2 1/2 cup cherry tomatoes (373g)
1 1/4 small (88g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!