2800 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2800 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 (2775cal, 185g protein, 198g net carbs, 114g fat, 53g fiber per day) cannot be customized.
Day 1
2850cal, 206g protein, 130g net carbs, 154g fat, 28g fiber
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 serving(s) (302cal, 6p, 21c, 19f)
4 sausage link(s) (1444cal, 116p, 62c, 76f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2775cal, 181g protein, 194g net carbs, 122g fat, 43g fiber
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
4 serving(s) (271cal, 5p, 17c, 19f)
3 serving(s) (962cal, 60p, 87c, 39f)
3 serving(s) (294cal, 11p, 21c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2775cal, 181g protein, 194g net carbs, 122g fat, 43g fiber
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
4 serving(s) (271cal, 5p, 17c, 19f)
3 serving(s) (962cal, 60p, 87c, 39f)
3 serving(s) (294cal, 11p, 21c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2750cal, 178g protein, 218g net carbs, 97g fat, 74g fiber
3 serving(s) (970cal, 43p, 75c, 49f)
2 container(s) (362cal, 17p, 63c, 5f)
2 cup(s) (292cal, 37p, 6c, 9f)
4 serving(s) (637cal, 28p, 18c, 34f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2775cal, 178g protein, 237g net carbs, 99g fat, 57g fiber
1 2/3 serving(s) (1161cal, 55p, 76c, 69f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 serving(s) (1074cal, 69p, 127c, 11f)
1 1/4 serving(s) (176cal, 2p, 22c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2750cal, 193g protein, 217g net carbs, 94g fat, 64g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
2 serving(s) (1074cal, 69p, 127c, 11f)
1 1/4 serving(s) (176cal, 2p, 22c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2775cal, 177g protein, 199g net carbs, 114g fat, 59g fiber
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/2 cup(s) (469cal, 12p, 23c, 36f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (58 items)
Baked Products
Bread
1 3/4 lbs (800g)
Dairy and Egg Products
Butter
5 tbsp (69g)
Cheese
13 oz (367g)
Eggs
2 medium (88g)
Whole milk
1 3/4 cup (422mL)
Mozzarella cheese, shredded
2 cup (172g)
Parmesan cheese
2 oz (54g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Heavy cream
5 tbsp (75mL)
String cheese
6 stick (168g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
1 cup (260g)
Vegetables and Vegetable Products
Tomatoes
20 medium whole (2-3/5" dia) (2441g)
Onion
2 medium (2-1/2" dia) (240g)
Carrots
3 medium (179g)
Romaine lettuce
4 3/4 hearts (2375g)
Mushrooms
14 1/2 oz (411g)
Collard greens
2 lbs (907g)
Garlic
10 1/3 clove(s) (31g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Green pepper
2/3 cup, chopped (99g)
Red bell pepper
2/3 cup, chopped (99g)
Fresh green beans
2/3 cup 1/2" pieces (67g)
Raw celery
2/3 cup chopped (67g)
Shallots
5 tsp chopped (17g)
Red onion
1/2 medium (2-1/2" dia) (48g)
Cucumber
1/2 cucumber (8-1/4") (132g)
Fats and Oils
Salad dressing
15 oz (435mL)
Oil
1/4 cup (68mL)
Olive oil
1 1/2 tbsp (23mL)
Other
Mixed greens
23 1/2 cup (705g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
3 cup (340g)
Italian seasoning
1 tsp (4g)
Beverages
Water
22 1/2 cup(s) (5314mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
Dry lasagna noodles
6 oz (171g)
Uncooked dry pasta
3 1/3 oz (95g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
5 g (5g)
Rosemary, dried
1 1/4 tsp (2g)
Thyme, dried
1 tbsp, ground (4g)
Chili powder
4 tbsp (32g)
Garlic powder
1/2 tsp (2g)
Onion powder
1/4 tbsp (2g)
Legumes and Legume Products
Firm tofu
3/4 lbs (340g)
Vegetarian burger crumbles
1 package (12 oz) (313g)
Extra firm tofu
1 cup (252g)
Dry kidney beans
2/3 cup (123g)
Dry white beans
2/3 cup (135g)
Lentils, raw
2/3 cup (128g)
Snacks
Tortilla chips
2 1/2 oz (71g)
Finfish and Shellfish Products
Shrimp, raw
6 3/4 oz (189g)
Canned tuna
1 1/2 can (258g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Avocados
3/4 avocado(s) (151g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (154g)
lunch prep - 1 days
1. Pesto grilled cheese sandwich
835 cals, 33p, 40c, 58f (per meal)
3 slice (96g)
1 1/2 tbsp (21g)
1 1/2 tbsp (24g)
3 slice (1 oz each) (84g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
1445 cals, 116p, 62c, 76f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Tofu lasagna
960 cals, 60p, 87c, 39f (per meal)
6 oz (171g)
2 medium (88g)
2 tbsp (30mL)
1 cup (260g)
2 cup (172g)
4 dash (3g)
1 tsp, ground (2g)
1/2 cup (50g)
3/4 lbs (340g)
1 tsp (4g)
1
Preheat oven to 350°F (175°C).
2
Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
3
In a medium bowl combine tofu, eggs, salt, pepper, milk, spaghetti sauce, Italian seasoning, and half of the mozzarella cheese. Spread a layer in the bottom of a baking dish.
4
Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella and parmesan cheese.
5
Bake for 25 to 35 minutes.
2. Simple salad with tomatoes and carrots
295 cals, 11p, 21c, 10f (per meal)
1/4 cup (68mL)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (92g)
3 hearts (1500g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
1020 cals, 57p, 67c, 53f (per meal)
5 dash (1g)
1 1/4 cup (38g)
1/4 lbs (106g)
1 1/4 cup, shredded (141g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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.
3. Garlic collard greens
635 cals, 28p, 18c, 34f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Grilled cheese with mushrooms
970 cals, 43p, 75c, 49f (per meal)
1 1/2 cup, chopped (105g)
1 1/2 tbsp (23mL)
1 tbsp, ground (4g)
6 slice(s) (192g)
3 slice (3/4 oz ea) (63g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
dinner prep - 2 days
1. Vegan chunky chili
1075 cals, 69p, 127c, 11f (per meal)
1 cup (252g)
4 tbsp (32g)
1/3 tsp (1g)
8 cup, chopped (1440g)
8 cup(s) (1896mL)
2/3 cup, chopped (99g)
2/3 cup, chopped (99g)
2/3 medium (2-1/2" dia) (73g)
1 tsp (6g)
1 tsp, ground (2g)
2/3 cup (123g)
2/3 cup (135g)
2/3 cup (128g)
1 1/3 cup, chopped (93g)
2/3 cup 1/2" pieces (67g)
2/3 cup chopped (67g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
lunch prep - 1 days
1. Shrimp scampi
1160 cals, 55p, 76c, 69f (per meal)
6 2/3 oz (189g)
3 1/3 clove (10g)
1/4 cup (47g)
5 tbsp (75mL)
1/4 lbs (95g)
3/8 cup(s) (99mL)
2 1/2 tsp (4g)
5 tsp chopped (17g)
Recipe has been scaled from original by 1.67x. 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. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
lunch prep - 2 days
1. Avocado tuna salad sandwich
555 cals, 42p, 38c, 22f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
6 slice (192g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. 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
Place mixture in between bread slices and serve.
2. Roasted cashews
470 cals, 12p, 23c, 36f (per meal)
1/2 cup, halves and whole (77g)
dinner prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
600 cals, 28p, 76c, 12f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
3. Tossed salad
425 cals, 15p, 35c, 14f (per meal)
1/2 medium (2-1/2" dia) (48g)
1/2 cucumber (8-1/4") (132g)
1 3/4 hearts (875g)
1 3/4 small (5-1/2" long) (88g)
1 3/4 small whole (2-2/5" dia) (159g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.