2900 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 2900 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 (2900cals, 214g protein, 180g net carbs, 126g fat 48g fiber per day) cannot be customized.
Day 1
2950cals, 251g protein, 153g net carbs, 132g fat 34g fiber per day
2 sandwich(es) (740cal, 55p, 51c, 29f)
2 1/3 serving(s) (564cal, 32p, 16c, 39f)
21 1/3 oz (791cal, 108p, 0c, 40f)
2 sweet potato(es) (633cal, 7p, 85c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2875cals, 209g protein, 188g net carbs, 124g fat 43g fiber per day
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
4 serving(s) (164cal, 11p, 16c, 1f)
1 cup rice, cooked (246cal, 5p, 55c, 0f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2950cals, 194g protein, 228g net carbs, 112g fat 62g fiber per day
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
4 serving(s) (164cal, 11p, 16c, 1f)
1 cup rice, cooked (246cal, 5p, 55c, 0f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2900cals, 190g protein, 157g net carbs, 139g fat 64g fiber per day
2 sandwich(es) (922cal, 45p, 55c, 53f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
3 2/3 serving(s) (584cal, 26p, 17c, 31f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2875cals, 230g protein, 153g net carbs, 135g fat 32g fiber per day
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 serving(s) (959cal, 65p, 62c, 43f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2875cals, 232g protein, 133g net carbs, 139g fat 42g fiber per day
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
4 serving(s) (1056cal, 72p, 49c, 52f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2925cals, 196g protein, 247g net carbs, 102g fat 58g fiber per day
1 1/2 serving(s) (816cal, 33p, 113c, 20f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
4 serving(s) (1056cal, 72p, 49c, 52f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (52 items)
Finfish and Shellfish Products
Cod, raw
1 1/3 lbs (605g)
Canned tuna
6 3/4 can (1167g)
Fats and Oils
Olive oil
1/4 lbs (106mL)
Balsamic vinaigrette
2 1/4 oz (65mL)
Oil
5 oz (147mL)
Mayonnaise
1/2 cup (113mL)
Dairy and Egg Products
Butter
1/2 stick (55g)
Fresh mozzarella cheese
1/2 lbs (246g)
Whole milk
7 1/4 cup(s) (1740mL)
Spices and Herbs
Cinnamon
1/4 tbsp (2g)
Salt
1 oz (24g)
Black pepper
1/4 oz (6g)
Fresh basil
2 1/3 tbsp, chopped (6g)
Garlic powder
1/2 tsp (1g)
Sweets
Sugar
1 tbsp (13g)
Agave
5 tsp (35g)
Vegetables and Vegetable Products
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Onion
1 2/3 medium (2-1/2" dia) (183g)
Tomatoes
5 medium whole (2-3/5" dia) (609g)
Frozen sugar snap peas
5 1/3 cup (768g)
Fresh ginger
7 1/2 inch (2.5cm) cube (38g)
Garlic
16 clove(s) (48g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Collard greens
3 2/3 lbs (1663g)
Raw celery
2 1/2 stalk, small (5" long) (43g)
Broccoli
4 cup chopped (364g)
Carrots
8 medium (488g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Bell pepper
2 medium (238g)
Brussels sprouts
1 lbs (454g)
Beverages
Water
18 cup(s) (4226mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Baked Products
Bread
1 1/4 lbs (576g)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (444g)
Lime juice
1 1/4 fl oz (40mL)
Lemon juice
5 tbsp (75mL)
Cereal Grains and Pasta
Long-grain white rice
3/4 cup (139g)
Cornstarch
1/2 cup (60g)
Seitan
14 oz (397g)
Nut and Seed Products
Sesame seeds
2 1/2 tbsp (23g)
Almonds
6 3/4 tbsp, whole (60g)
Legumes and Legume Products
Soy sauce
5 tbsp (75mL)
Firm tofu
35 oz (992g)
Extra firm tofu
4 block (1296g)
Lentils, raw
9 1/4 tbsp (112g)
Other
Mixed greens
3 2/3 cup (110g)
Vegan sausage
2 sausage (200g)
Italian seasoning
1 tsp (4g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Pasta sauce
1/2 jar (24 oz) (336g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
dinner prep - 1 days
1. Simple roasted cod
791cal, 108p, 0c, 40f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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. Baked cinnamon sweet potato
633cal, 7p, 85c, 23f (per meal)
2 tbsp (28g)
1/4 tbsp (2g)
1 tbsp (13g)
2 sweetpotato, 5" long (420g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Preheat oven to 400°F (200°C).
3
Bake sweet potatoes for 45 to 75 minutes (bigger ones take longer to cook).
4
When they are done, the outside will have darkened and the inside will be soft.
5
MICROWAVE:
6
Pierce the sweet potato skins 5-6 times.
7
Place on a microwaveable plate and microwave for 5-8 minutes, rotating halfway through. The potato is ready when the skin puffs to a crisp finish and the inside is soft. Cooking time will be longer if microwaving multiple potatoes at once.
8
Mix the sugar and cinnamon together and set aside.
9
To serve, slice a potato down the center. Add butter, then sprinkle some cinnamon/sugar over the top.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Avocado tuna salad sandwich
740cal, 55p, 51c, 29f (per meal)
1/4 small (18g)
4 slice (128g)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
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. Simple mozzarella and tomato salad
564cal, 32p, 16c, 39f (per meal)
1 3/4 large whole (3" dia) (318g)
2 1/3 tbsp, chopped (6g)
2 1/3 tbsp (35mL)
1/4 lbs (132g)
Recipe has been scaled from original by 0.58x. 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.
lunch prep - 2 days
1. Lemon ginger tofu chik'n
933cal, 46p, 62c, 54f (per meal)
7 1/2 inch (2.5cm) cube (38g)
5 tsp (35g)
2 1/2 tbsp (23g)
5 clove(s) (15g)
1/4 cup (56mL)
5 tbsp (75mL)
1/2 cup (60g)
5 tbsp (75mL)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. White rice
246cal, 5p, 55c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
3. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Avocado tuna salad
727cal, 68p, 10c, 40f (per meal)
3/8 small (29g)
6 2/3 tbsp, chopped (75g)
1 2/3 can (287g)
1 2/3 cup (50g)
1/4 tsp (0g)
1/4 tsp (1g)
1/2 tbsp (8mL)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 1.67x. 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.
3. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Simple seitan
426cal, 53p, 24c, 13f (per meal)
2. Garlic collard greens
584cal, 26p, 17c, 31f (per meal)
11 clove(s) (33g)
1 tsp (6g)
1/4 cup (55mL)
3 2/3 lbs (1663g)
Recipe has been scaled from original by 3.67x. 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.
3. Mashed sweet potatoes with butter
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. 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, top with butter, and serve.
lunch prep - 1 days
1. Caprese sandwich
922cal, 45p, 55c, 53f (per meal)
4 tbsp (64g)
4 slices (113g)
4 slice(s), thick/large (1/2" thick) (108g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
lunch prep - 2 days
1. Tuna salad sandwich
1239cal, 97p, 60c, 64f (per meal)
1 1/4 stalk, small (5" long) (21g)
3/4 lbs (354g)
1/3 tsp (1g)
1/3 tsp (0g)
1/4 cup (56mL)
5 slice (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
959cal, 65p, 62c, 43f (per meal)
2 sausage (200g)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
dinner prep - 2 days
1. Roasted tofu & veggies
1056cal, 72p, 49c, 52f (per meal)
6 medium (366g)
4 tbsp (60mL)
2 cup chopped (182g)
1 medium (2-1/2" dia) (110g)
2 medium (238g)
1 lbs (454g)
4 block (1296g)
2 tsp, ground (5g)
2 tsp (12g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
lunch prep - 1 days
1. Cheese ravioli
816cal, 33p, 113c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. 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.
3. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 1/2 dash (1g)
1/2 tsp (3mL)
3/8 medium whole (2-3/5" dia) (46g)
3/8 avocado(s) (75g)
3/4 tbsp (11mL)
3/4 tbsp minced (11g)
Recipe has been scaled from original by 0.38x. 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.