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 (2675cal, 194g protein, 198g net carbs, 98g fat, 55g fiber per day) cannot be customized.
Day 1
2650cal, 183g protein, 276g net carbs, 58g fat, 75g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
3 1/2 serving(s) (607cal, 41p, 89c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2650cal, 183g protein, 276g net carbs, 58g fat, 75g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
3 1/2 serving(s) (607cal, 41p, 89c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2675cal, 204g protein, 224g net carbs, 85g fat, 49g fiber
2 serving(s) (1057cal, 40p, 119c, 35f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2675cal, 204g protein, 224g net carbs, 85g fat, 49g fiber
2 serving(s) (1057cal, 40p, 119c, 35f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2675cal, 203g protein, 147g net carbs, 128g fat, 31g fiber
10 2/3 oz salmon (998cal, 70p, 31c, 61f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
2 serving(s) (969cal, 71p, 51c, 49f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2700cal, 213g protein, 108g net carbs, 136g fat, 47g fiber
10 2/3 oz salmon (998cal, 70p, 31c, 61f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2675cal, 173g protein, 131g net carbs, 136g fat, 58g fiber
1 1/2 sub(s) (831cal, 33p, 86c, 33f)
3 serving(s) (227cal, 5p, 16c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (41 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Vegetable broth
1 1/4 cup(s) (mL)
Condensed cream of mushroom soup
1/2 11oz can (155g)
Spices and Herbs
Salt
1/2 oz (12g)
Garlic powder
1 tsp (3g)
Black pepper
3 g (3g)
Crushed red pepper
1 3/4 tsp (3g)
Ground cumin
2 tbsp (12g)
Dried dill weed
1 tbsp (3g)
Beverages
Water
28 1/3 cup(s) (6714mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
3 cup (560g)
White beans, canned
2 1/2 can(s) (1098g)
Peanut butter
4 tbsp (64g)
Kidney beans
2 can (896g)
Hummus
6 tbsp (92g)
Fats and Oils
Salad dressing
1 1/4 cup (304mL)
Olive oil
1 tbsp (16mL)
Oil
1/4 lbs (115mL)
Other
Mixed greens
20 1/4 cup (608g)
Vegan sausage
6 sausage (600g)
Sub roll(s)
1 1/2 roll(s) (128g)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1121g)
Onion
8 1/2 medium (2-1/2" dia) (927g)
Garlic
12 1/2 clove(s) (38g)
Raw celery
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
Carrots
5 large (360g)
Canned peas
1/2 can (~15 oz) (241g)
Canned crushed tomatoes
2 2/3 cup (645g)
Bell pepper
7 large (1152g)
Fruits and Fruit Juices
Lime juice
2 2/3 fl oz (83mL)
Avocados
4 1/2 avocado(s) (921g)
Lemon juice
1/2 tsp (3mL)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
Instant couscous, flavored
5/6 box (5.8 oz) (137g)
Dairy and Egg Products
Butter
2 tbsp (28g)
Whole milk
2 tbsp (31mL)
Sliced cheese
1 1/2 slice (1 oz ea) (42g)
Meals, Entrees, and Side Dishes
Macaroni and cheese mix
1/2 package (~7.25 oz) (105g)
Finfish and Shellfish Products
Canned tuna
5 1/2 can (946g)
Salmon
1 1/3 lbs (605g)
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.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Lentils
605 cals, 41p, 89c, 2f (per meal)
Recipe has been scaled from original by 1.75x. 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. White bean cassoulet
960 cals, 44p, 117c, 20f (per meal)
5 clove(s) (15g)
2 1/2 tbsp (38mL)
1 1/4 cup(s) (mL)
2 1/2 can(s) (1098g)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
5 large (360g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Spicy peanut & bean curry over rice
1055 cals, 40p, 119c, 35f (per meal)
2 tbsp (30mL)
1 tsp (2g)
2/3 cup (123g)
4 tbsp (64g)
2 cup(s) (474mL)
1 tbsp (6g)
6 clove(s) (18g)
4 medium whole (2-3/5" dia) (492g)
2 medium (2-1/2" dia) (220g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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. Quick tuna casserole
970 cals, 71p, 51c, 49f (per meal)
1/2 11oz can (155g)
2 tbsp (28g)
2 tbsp (30mL)
1/2 can (~15 oz) (241g)
1/2 package (~7.25 oz) (105g)
1 1/2 can (258g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Use the butter and milk to prepare macaroni and cheese mix according to package directions. Set aside in a large bowl.
3
Stir in the cream of mushroom soup, tuna and peas in with the macaroni. Mix well, transfer to a baking dish and heat until bubbly, about 20-25 minutes.
2. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Salmon & veggie one pot
1000 cals, 70p, 31c, 61f (per meal)
1 tbsp (6g)
2/3 cup(s) (158mL)
2 2/3 tbsp (40mL)
1 tbsp (3g)
2 2/3 cup (645g)
2 2/3 small (187g)
2 2/3 medium (317g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 2.67x. 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.
2. Couscous
250 cals, 9p, 50c, 1f (per meal)
5/6 box (5.8 oz) (137g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
4 can (688g)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 large (656g)
1 small (70g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
2 2/3 tbsp minced (40g)
2 2/3 tbsp (40mL)
1 1/3 avocado(s) (268g)
1 1/3 medium whole (2-3/5" dia) (164g)
2 tsp (10mL)
1/4 tbsp (2g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
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.
lunch prep - 1 days
1. Hummus cheesesteak sub
830 cals, 33p, 86c, 34f (per meal)
1 1/2 roll(s) (128g)
1 1/2 slice (1 oz ea) (42g)
6 tbsp (92g)
1/4 tbsp (1g)
1 1/2 clove (5g)
1 1/2 medium (179g)
3/4 large (113g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.