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 (2800cals, 198g protein, 177g net carbs, 127g fat 39g fiber per day) cannot be customized.
Day 1
2750cals, 241g protein, 67g net carbs, 153g fat 38g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
2 2/3 serving(s) (444cal, 8p, 17c, 34f)
2 serving(s) (873cal, 81p, 12c, 48f)
2 1/3 serving(s) (421cal, 20p, 5c, 33f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2750cals, 199g protein, 138g net carbs, 142g fat 33g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
2 2/3 serving(s) (444cal, 8p, 17c, 34f)
1 1/2 serving(s) (1045cal, 50p, 68c, 62f)
2 serving(s) (242cal, 9p, 20c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2850cals, 171g protein, 195g net carbs, 139g fat 32g fiber per day
3 can(s) (1092cal, 36p, 76c, 66f)
1 cup(s) (249cal, 28p, 29c, 2f)
1 1/2 serving(s) (1045cal, 50p, 68c, 62f)
2 serving(s) (242cal, 9p, 20c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2850cals, 176g protein, 287g net carbs, 93g fat 38g fiber per day
3 can(s) (1092cal, 36p, 76c, 66f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 1/2 serving(s) (1104cal, 57p, 165c, 18f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2750cals, 177g protein, 185g net carbs, 121g fat 56g fiber per day
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/4 serving(s) (633cal, 10p, 29c, 48f)
3 serving(s) (803cal, 42p, 120c, 6f)
3 1/2 serving(s) (424cal, 15p, 21c, 30f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2800cals, 215g protein, 99g net carbs, 154g fat 39g fiber per day
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/4 serving(s) (633cal, 10p, 29c, 48f)
3 serving(s) (1027cal, 92p, 49c, 50f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2825cals, 208g protein, 264g net carbs, 87g fat 37g fiber per day
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
3 serving(s) (1027cal, 92p, 49c, 50f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (52 items)
Vegetables and Vegetable Products
Onion
2 medium (2-1/2" dia) (238g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (463g)
Zucchini
5 1/3 medium (1045g)
Shallots
3 tbsp chopped (30g)
Garlic
14 3/4 clove(s) (44g)
Red onion
2/3 medium (2-1/2" dia) (76g)
Carrots
2 3/4 small (5-1/2" long) (138g)
Romaine lettuce
2 3/4 hearts (1375g)
Cucumber
2 1/2 cucumber (8-1/4") (734g)
Frozen broccoli
5/8 package (178g)
Bell pepper
3 large (492g)
Brussels sprouts
3 3/4 cup (330g)
Cauliflower
3 head small (4" dia.) (795g)
Green pepper
6 tbsp, chopped (56g)
Finfish and Shellfish Products
Canned tuna
5 can (860g)
Shrimp, raw
3/4 lbs (341g)
Other
Mixed greens
2 cup (60g)
Vegan sausage
6 sausage (600g)
Nutritional yeast
3/4 cup (45g)
Spices and Herbs
Black pepper
3/4 oz (22g)
Salt
1 oz (30g)
Garlic powder
1 tbsp (10g)
Oregano, dried
1 tbsp, ground (5g)
Basil, dried
1 1/4 tsp, ground (2g)
Apple cider vinegar
1 1/4 tbsp (19g)
Dill weed, fresh
1 3/4 tbsp, chopped (3g)
Red wine vinegar
1/4 cup (53mL)
Fruits and Fruit Juices
Lime juice
1 3/4 fl oz (55mL)
Avocados
3 1/2 avocado(s) (704g)
Apples
5/6 small (2-3/4" dia) (124g)
Nut and Seed Products
Sunflower kernels
2 1/3 oz (66g)
Walnuts
10 tbsp, chopped (70g)
Beverages
Water
17 1/2 cup (4186mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
5 tbsp (74mL)
Fats and Oils
Olive oil
1/2 lbs (251mL)
Salad dressing
1/3 cup (82mL)
Dairy and Egg Products
Parmesan cheese
1 1/2 tbsp (8g)
Heavy cream
1/2 cup (135mL)
Butter
6 tbsp (85g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Feta cheese
1/2 cup, crumbled (66g)
Whole milk
1 1/2 cup(s) (360mL)
Cereal Grains and Pasta
Uncooked dry pasta
19 oz (537g)
Seitan
1 1/2 lbs (680g)
Sweets
Honey
2 2/3 tbsp (56g)
Maple syrup
5 tsp (25mL)
Soups, Sauces, and Gravies
Canned clam chowder
6 can (18.5 oz) (3114g)
Barbecue sauce
3/4 cup (215g)
Pasta sauce
1/3 jar (24 oz) (224g)
Legumes and Legume Products
Firm tofu
5/8 package (16 oz) (283g)
Lentils, raw
10 tbsp (120g)
dinner prep - 1 days
1. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1/2 small (35g)
1/2 cup, chopped (90g)
2 can (344g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Vegan sausage
804cal, 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. Pan roasted zucchini
444cal, 8p, 17c, 34f (per meal)
1/3 cup (80mL)
1 tbsp (16g)
1 tbsp (8g)
1 tbsp, ground (5g)
2 2/3 tbsp, ground (18g)
5 1/3 medium (1045g)
Recipe has been scaled from original by 5.33x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
dinner prep - 2 days
1. Shrimp scampi
1045cal, 50p, 68c, 62f (per meal)
3 tbsp chopped (30g)
1 1/2 tbsp (8g)
3/4 cup(s) (178mL)
6 oz (171g)
1/2 cup (135mL)
6 tbsp (85g)
6 clove (18g)
3/4 lbs (341g)
Recipe has been scaled from original by 3x. 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. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
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.
lunch prep - 2 days
1. Clam chowder
1092cal, 36p, 76c, 66f (per meal)
6 can (18.5 oz) (3114g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Tofu alfredo pasta with broccoli
1104cal, 57p, 165c, 18f (per meal)
1 1/4 tsp, ground (2g)
5 tbsp (75mL)
1/3 dash (0g)
1 1/4 clove(s) (4g)
5/8 package (178g)
5/8 package (16 oz) (283g)
1/2 lbs (214g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
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.
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.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. 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. Brussels sprout, apple & walnut side salad
633cal, 10p, 29c, 48f (per meal)
1/4 cup (56mL)
1 1/4 tbsp (19g)
10 tbsp, chopped (70g)
5/6 small (2-3/4" dia) (124g)
3 3/4 cup (330g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
dinner prep - 1 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3 head small (4" dia.) (795g)
3/4 cup (45g)
1/4 tbsp (5g)
3/4 cup (215g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Greek cucumber &feta salad
424cal, 15p, 21c, 30f (per meal)
1 3/4 cucumber (8-1/4") (527g)
1 3/4 tbsp, chopped (3g)
1/4 tsp (0g)
1/4 tsp (1g)
3 1/2 tsp (18mL)
1/4 cup (53mL)
1/2 cup, crumbled (66g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
dinner prep - 2 days
1. Garlic pepper seitan
1027cal, 92p, 49c, 50f (per meal)
3 dash (2g)
3 tbsp (45mL)
1/4 tbsp, ground (2g)
1 1/2 lbs (680g)
6 tbsp, chopped (56g)
7 1/2 clove(s) (23g)
3/4 cup, chopped (120g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. 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. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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. Pasta with store-bought sauce
680cal, 23p, 126c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Lentils
434cal, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 0.63x. 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.
