3000 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 3000 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 (3000cal, 211g protein, 205g net carbs, 128g fat, 48g fiber per day) cannot be customized.
Day 1
2975cal, 235g protein, 138g net carbs, 146g fat, 42g fiber
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
2 1/2 serving(s) (451cal, 21p, 6c, 36f)
2 cup(s) (229cal, 3p, 51c, 1f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
2 1/4 serving(s) (374cal, 7p, 14c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
3050cal, 198g protein, 260g net carbs, 107g fat, 64g fiber
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
2 1/2 serving(s) (805cal, 48p, 62c, 27f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
3050cal, 198g protein, 260g net carbs, 107g fat, 64g fiber
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
2 1/2 serving(s) (805cal, 48p, 62c, 27f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
3000cal, 224g protein, 274g net carbs, 95g fat, 35g fiber
3 sausage link(s) (1083cal, 87p, 47c, 57f)
2 1/2 cup(s) (287cal, 4p, 63c, 1f)
3 sub(s) (1403cal, 84p, 162c, 36f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2975cal, 194g protein, 219g net carbs, 131g fat, 37g fiber
2 sandwich(es) (990cal, 43p, 49c, 65f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 sub(s) (1403cal, 84p, 162c, 36f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
3000cal, 213g protein, 140g net carbs, 154g fat, 49g fiber
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
1 can(s) (247cal, 18p, 23c, 7f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/2 cup(s) (490cal, 15p, 11c, 41f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
3000cal, 213g protein, 140g net carbs, 154g fat, 49g fiber
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
1 can(s) (247cal, 18p, 23c, 7f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1/2 cup(s) (490cal, 15p, 11c, 41f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (42 items)
Nut and Seed Products
Sunflower kernels
1/3 lbs (149g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
1 cup (151g)
Fruits and Fruit Juices
Fruit juice
80 fl oz (2400mL)
Lemon juice
5 tbsp (75mL)
Avocados
5 avocado(s) (1005g)
Lime juice
2 1/2 fl oz (75mL)
Legumes and Legume Products
Tempeh
6 oz (170g)
Chickpeas, canned
2 1/2 can (1120g)
Other
Coleslaw mix
3 cup (270g)
Vegan sausage
7 sausage (700g)
Mixed greens
1 1/2 package (5.5 oz) (247g)
Vegan meatballs, frozen
24 meatball(s) (720g)
Nutritional yeast
2 tbsp (8g)
Sub roll(s)
6 roll(s) (510g)
Frozen cauliflower
2 1/4 cup (255g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Pasta sauce
1 1/2 cup (390g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Fats and Oils
Oil
1 1/4 oz (37mL)
Olive oil
6 1/2 tbsp (96mL)
Vegetables and Vegetable Products
Garlic
1 1/2 clove (5g)
Zucchini
2 1/4 medium (441g)
Raw celery
5 stalk, small (5" long) (85g)
Onion
2 1/2 medium (2-1/2" dia) (274g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (311g)
Mushrooms
3 1/2 cup, chopped (245g)
Bell pepper
4 large (656g)
Spices and Herbs
Black pepper
1/3 oz (10g)
Oregano, dried
1 tsp, ground (2g)
Garlic powder
1 3/4 tsp (5g)
Salt
1/2 oz (14g)
Curry powder
2 1/2 tsp (5g)
Thyme, dried
2 1/3 tbsp, ground (10g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Dairy and Egg Products
Nonfat greek yogurt, plain
10 tbsp (175g)
Butter
2 tbsp (28g)
Sliced cheese
9 oz (259g)
Baked Products
Naan bread
5 piece (450g)
Bread
1 1/4 lbs (576g)
Finfish and Shellfish Products
Canned tuna
7 1/2 can (1290g)
lunch prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
dinner prep - 1 days
1. Vegan sausage
1070 cals, 112p, 42c, 48f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Pan roasted zucchini
375 cals, 7p, 14c, 29f (per meal)
2 1/4 medium (441g)
1 tbsp, ground (8g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (7g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 2.25x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Curried chickpea salad
805 cals, 48p, 62c, 27f (per meal)
5 oz (142g)
5 tbsp (60g)
5 stalk, small (5" long) (85g)
2 1/2 tsp (5g)
10 tbsp (175g)
5 tbsp (75mL)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
lunch prep - 2 days
1. Avocado tuna salad
765 cals, 71p, 10c, 42f (per meal)
1 3/4 avocado(s) (352g)
3 1/2 tsp (18mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/2 cup (105g)
7/8 small (61g)
3 1/2 can (602g)
14 tbsp, chopped (158g)
Recipe has been scaled from original by 3.5x. 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.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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 - 2 days
1. Vegan meatball sub
1405 cals, 84p, 162c, 36f (per meal)
12 meatball(s) (360g)
3/4 cup (195g)
1 tbsp (4g)
3 roll(s) (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
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.
lunch prep - 1 days
1. Grilled cheese sandwich
990 cals, 43p, 49c, 65f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
lunch prep - 2 days
1. Grilled cheese with mushrooms
1130 cals, 50p, 88c, 57f (per meal)
1 3/4 cup, chopped (123g)
1 3/4 tbsp (26mL)
3 1/2 tsp, ground (5g)
7 slice(s) (224g)
3 1/2 slice (3/4 oz ea) (74g)
Recipe has been scaled from original by 3.5x. 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.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to 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.
