2700 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2700 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 (2675cals, 198g protein, 205g net carbs, 99g fat 44g fiber per day) cannot be customized.
Day 1
2650cals, 178g protein, 219g net carbs, 101g fat 42g fiber per day
2 sandwich(es) (739cal, 55p, 66c, 22f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 cup rice, cooked (246cal, 5p, 55c, 0f)
8 oz (590cal, 48p, 16c, 30f)
3 serving(s) (293cal, 5p, 12c, 23f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2650cals, 221g protein, 156g net carbs, 109g fat 44g fiber per day
16 oz (593cal, 81p, 0c, 30f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
8 oz (590cal, 48p, 16c, 30f)
3 serving(s) (293cal, 5p, 12c, 23f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2650cals, 236g protein, 181g net carbs, 90g fat 42g fiber per day
16 oz (593cal, 81p, 0c, 30f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1 1/2 cup rice, cooked (328cal, 7p, 73c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2675cals, 192g protein, 243g net carbs, 84g fat 43g fiber per day
6 oz salmon (561cal, 39p, 17c, 34f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
2 1/2 cup(s) (287cal, 4p, 63c, 1f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1 1/2 cup rice, cooked (328cal, 7p, 73c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2675cals, 180g protein, 198g net carbs, 113g fat 34g fiber per day
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 serving(s) (626cal, 18p, 53c, 36f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2725cals, 189g protein, 218g net carbs, 99g fat 51g fiber per day
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
3 burger (825cal, 33p, 124c, 15f)
2 serving(s) (486cal, 7p, 73c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2725cals, 189g protein, 218g net carbs, 99g fat 51g fiber per day
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
3 burger (825cal, 33p, 124c, 15f)
2 serving(s) (486cal, 7p, 73c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (45 items)
Vegetables and Vegetable Products
Frozen green beans
7 1/3 cup (887g)
Cucumber
1/2 cup slices (52g)
Bell pepper
3/4 medium (89g)
Canned crushed tomatoes
3/4 cup (182g)
Onion
2 medium (2-1/2" dia) (210g)
Green pepper
2 3/4 tbsp, chopped (25g)
Garlic
10 1/3 clove(s) (31g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (305g)
Broccoli
1/2 cup chopped (46g)
Collard greens
1 1/3 lbs (605g)
Ketchup
6 tbsp (102g)
Spices and Herbs
Salt
2/3 oz (24g)
Black pepper
5 g (5g)
Ground cumin
1/4 tbsp (2g)
Dried dill weed
1/4 tbsp (1g)
Garlic powder
1/2 tsp (1g)
Dairy and Egg Products
Butter
1 stick (125g)
Whole milk
1 2/3 cup(s) (401mL)
Cheese
4 tbsp, shredded (28g)
Cereal Grains and Pasta
Long-grain white rice
3 cup (563g)
Seitan
2/3 lbs (302g)
Beverages
Water
30 cup (7181mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fats and Oils
Oil
2 1/3 oz (70mL)
Olive oil
5 oz (154mL)
Legumes and Legume Products
Tempeh
2 lbs (907g)
Hummus
6 tbsp (90g)
Lentils, raw
2 1/2 cup (464g)
Soy sauce
4 tsp (20mL)
Peanut butter
1/2 cup (129g)
Other
Plant-based deli slices
12 slices (125g)
Nutritional yeast
2 tbsp (8g)
Mixed greens
2 package (5.5 oz) (305g)
Veggie burger patty
6 patty (426g)
Baked Products
Bread
4 slice(s) (128g)
Naan bread
1 piece(s) (90g)
Hamburger buns
6 bun(s) (306g)
Finfish and Shellfish Products
Cod, raw
2 lbs (907g)
Salmon
6 oz (170g)
Canned tuna
4 1/2 can (774g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Fruit juice
32 fl oz (960mL)
Avocados
3 avocado(s) (620g)
Lime juice
1 1/2 fl oz (47mL)
Soups, Sauces, and Gravies
Pizza sauce
4 tbsp (63g)
dinner prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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.
2. Buttery white rice
324cal, 5p, 49c, 12f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (316mL)
1/4 tbsp (4g)
2 tbsp (28g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Buttered green beans
293cal, 5p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Hummus & veggie deli sandwich
739cal, 55p, 66c, 22f (per meal)
1/2 cup slices (52g)
6 tbsp (90g)
12 slices (125g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
2. White rice
246cal, 5p, 55c, 1f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 days
1. Simple roasted cod
593cal, 81p, 0c, 30f (per meal)
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. Lentils
463cal, 32p, 68c, 1f (per meal)
Recipe has been scaled from original by 1.33x. 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.
3. Olive oil drizzled green beans
181cal, 4p, 10c, 12f (per meal)
5 tsp (25mL)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Peanut tempeh
868cal, 66p, 29c, 45f (per meal)
2 tbsp (8g)
4 tsp (20mL)
2 tbsp (30mL)
1/2 cup (129g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
328cal, 7p, 73c, 1f (per meal)
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 1 days
1. Salmon & veggie one pot
561cal, 40p, 17c, 34f (per meal)
3/4 medium (89g)
1/4 tbsp (2g)
1/6 cup(s) (44mL)
3/4 tbsp (11mL)
1/4 tbsp (1g)
3/4 cup (182g)
3/4 small (53g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
3. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 0.58x. 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. Garlic pepper seitan
913cal, 82p, 44c, 44f (per meal)
1 1/3 dash (1g)
4 tsp (20mL)
1/3 tsp, ground (1g)
2/3 lbs (302g)
2 2/3 tbsp, chopped (25g)
3 1/3 clove(s) (10g)
1/3 cup, chopped (53g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.67x. 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
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Flatbread broccoli pizza
626cal, 18p, 53c, 36f (per meal)
4 tbsp, shredded (28g)
1 piece(s) (90g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
3 clove(s) (9g)
4 tbsp (63g)
1/2 cup chopped (46g)
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
3. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1 1/4 tsp (6mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 avocado(s) (168g)
5 tsp (25mL)
5 tsp minced (25g)
Recipe has been scaled from original by 0.83x. 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. Avocado tuna salad
982cal, 91p, 13c, 54f (per meal)
1 small (79g)
1 cup, chopped (203g)
4 1/2 can (774g)
4 1/2 cup (135g)
1/2 tsp (0g)
1/2 tsp (2g)
1 1/2 tbsp (23mL)
2 1/4 avocado(s) (452g)
Recipe has been scaled from original by 4.5x. 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.
2. Garlic collard greens
212cal, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Veggie burger
825cal, 33p, 124c, 15f (per meal)
3 patty (213g)
3 oz (85g)
3 tbsp (51g)
3 bun(s) (153g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Buttery white rice
486cal, 7p, 73c, 18f (per meal)
1 cup (185g)
2 cup(s) (474mL)
1 tsp (6g)
3 tbsp (43g)
4 dash, ground (1g)
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.