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 (2900cal, 213g protein, 154g net carbs, 140g fat, 43g fiber per day) cannot be customized.
Day 1
2750cal, 207g protein, 171g net carbs, 119g fat, 44g fiber
2 wrap(s) (813cal, 42p, 77c, 34f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 pear(s) (113cal, 1p, 22c, 0f)
5 half pepper(s) (1139cal, 102p, 21c, 61f)
2 1/2 serving(s) (303cal, 11p, 15c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2900cal, 206g protein, 112g net carbs, 163g fat, 36g fiber
2 serving(s) (709cal, 32p, 13c, 59f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
1 serving(s) (287cal, 8p, 58c, 1f)
5 half pepper(s) (1139cal, 102p, 21c, 61f)
2 1/2 serving(s) (303cal, 11p, 15c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2900cal, 262g protein, 129g net carbs, 132g fat, 37g fiber
3 sausage link(s) (1083cal, 87p, 47c, 57f)
2 1/2 cup(s) (287cal, 4p, 63c, 1f)
3 serving(s) (1309cal, 122p, 17c, 72f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2950cal, 218g protein, 203g net carbs, 119g fat, 47g fiber
2 sub(s) (1107cal, 44p, 114c, 45f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
3 serving(s) (1309cal, 122p, 17c, 72f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2875cal, 182g protein, 186g net carbs, 132g fat, 54g fiber
4 burger (1100cal, 44p, 165c, 20f)
1 serving(s) (235cal, 3p, 7c, 18f)
12 oz salmon (959cal, 71p, 3c, 74f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2950cal, 206g protein, 137g net carbs, 156g fat, 42g fiber
2 1/2 sandwich(es) (1131cal, 37p, 84c, 62f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2950cal, 206g protein, 137g net carbs, 156g fat, 42g fiber
2 1/2 sandwich(es) (1131cal, 37p, 84c, 62f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (50 items)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
1/8 oz (4g)
Dill weed, fresh
2 1/2 tbsp, chopped (4g)
Red wine vinegar
5 tbsp (75mL)
Crushed red pepper
1 tsp (2g)
Dried dill weed
4 dash (1g)
Rosemary, dried
4 dash (1g)
Garlic powder
1/4 tbsp (2g)
Beverages
Water
14 1/2 cup(s) (3437mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fruits and Fruit Juices
Pears
1 medium (178g)
Avocados
7 avocado(s) (1407g)
Lime juice
3 1/4 fl oz (100mL)
Fruit juice
42 fl oz (1260mL)
Other
Meatless chik'n tenders
5 oz (142g)
Mixed greens
2 package (5.5 oz) (308g)
Vegan sausage
11 sausage (1100g)
Frozen cauliflower
2 1/4 cup (255g)
Sub roll(s)
2 roll(s) (170g)
Veggie burger patty
4 patty (284g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Hamburger buns
4 bun(s) (204g)
Kaiser rolls
5 roll (3-1/2" dia) (285g)
Legumes and Legume Products
Hummus
6 1/2 oz (183g)
Firm tofu
14 oz (397g)
Vegetables and Vegetable Products
Cucumber
2 2/3 cucumber (8-1/4") (805g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (710g)
Bell pepper
6 1/2 large (1058g)
Onion
4 1/2 medium (2-1/2" dia) (493g)
Frozen broccoli
1 3/4 cup (159g)
Garlic
11 clove(s) (33g)
Collard greens
18 oz (510g)
Ketchup
4 tbsp (68g)
Eggplant
2 1/2 small (1145g)
Dairy and Egg Products
Feta cheese
1/4 lbs (131g)
Butter
1 3/4 tbsp (25g)
Sliced cheese
2 slice (1 oz ea) (56g)
Sour cream
2 3/4 tbsp (38g)
Cheese
5 slice (1 oz each) (140g)
Finfish and Shellfish Products
Canned tuna
11 can (1892g)
Salmon
3/4 lbs (340g)
Fats and Oils
Olive oil
2 1/3 oz (74mL)
Ranch dressing
4 tbsp (60mL)
Oil
2 oz (64mL)
Mayonnaise
2 tbsp (31mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Pesto sauce
5 tbsp (80g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Nut and Seed Products
Walnuts
13 1/4 tbsp, shelled (83g)
lunch prep - 1 days
1. Mediterranean chik'n wrap
815 cals, 42p, 77c, 34f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
3. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
1140 cals, 102p, 21c, 61f (per meal)
5 can (860g)
2 1/2 avocado(s) (503g)
5 tsp (25mL)
5 dash (2g)
5 dash (1g)
5 large (820g)
1 1/4 small (88g)
Recipe has been scaled from original by 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
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. Greek cucumber &feta salad
305 cals, 11p, 15c, 21f (per meal)
2 1/2 cucumber (8-1/4") (753g)
2 1/2 tbsp, chopped (4g)
1/3 tsp (0g)
10 tbsp, crumbled (94g)
5 tbsp (75mL)
5 tsp (25mL)
1/3 tsp (1g)
Recipe has been scaled from original by 2.5x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Buffalo tofu
710 cals, 32p, 13c, 59f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Flavored rice mix
285 cals, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
1085 cals, 87p, 47c, 57f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Avocado tuna salad
1310 cals, 122p, 17c, 72f (per meal)
3 avocado(s) (603g)
2 tbsp (30mL)
1/4 tbsp (2g)
1/4 tbsp (1g)
6 cup (180g)
1 1/2 small (105g)
6 can (1032g)
1 1/2 cup, chopped (270g)
Recipe has been scaled from original by 6x. 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.
lunch prep - 1 days
1. Hummus cheesesteak sub
1105 cals, 44p, 114c, 45f (per meal)
2 roll(s) (170g)
2 slice (1 oz ea) (56g)
1/2 cup (123g)
1 tsp (2g)
2 clove (6g)
2 medium (238g)
1 large (150g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Salmon with rosemary dill sauce
960 cals, 71p, 3c, 74f (per meal)
2 tbsp (30mL)
1/2 clove (2g)
4 dash (1g)
2 1/2 tbsp (38g)
4 dash (1g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Line a baking sheet with parchment paper and place the salmon on top. Season with salt/pepper.
3
Bake for 20 minutes or until done.
4
Meanwhile, in a small bowl, combine the remaining ingredients and stir until well-mixed.
5
When salmon is done, plate it and top with rosemary dill sauce.
2. Garlic collard greens
360 cals, 16p, 10c, 19f (per meal)
Recipe has been scaled from original by 1.13x. 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. Veggie burger
1100 cals, 44p, 165c, 20f (per meal)
4 patty (284g)
4 bun(s) (204g)
4 tbsp (68g)
4 oz (113g)
Recipe has been scaled from original by 4x. 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
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.
lunch prep - 2 days
1. Eggplant pesto sandwich
1130 cals, 37p, 84c, 62f (per meal)
2 1/2 small (1145g)
2 1/2 tbsp (38mL)
5 tbsp (80g)
5 clove (15g)
5 roll (3-1/2" dia) (285g)
15 slice(s), thin/small (225g)
5 slice (1 oz each) (140g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
dinner prep - 2 days
1. Vegan sausage
1070 cals, 112p, 42c, 48f (per meal)
8 sausage (800g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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.