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 (3000cals, 207g protein, 238g net carbs, 111g fat 55g fiber per day) cannot be customized.
Day 1
2975cals, 210g protein, 236g net carbs, 98g fat 79g fiber per day
3 serving(s) (1155cal, 53p, 140c, 24f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
3000cals, 194g protein, 282g net carbs, 102g fat 46g fiber per day
21 oz tofu (1132cal, 55p, 106c, 52f)
2 1/2 serving(s) (276cal, 12p, 26c, 10f)
13 tender(s) (743cal, 53p, 67c, 29f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
3000cals, 194g protein, 242g net carbs, 122g fat 36g fiber per day
2 serving(s) (1393cal, 66p, 91c, 83f)
13 tender(s) (743cal, 53p, 67c, 29f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2975cals, 235g protein, 206g net carbs, 114g fat 46g fiber per day
3 1/2 sandwich(es) (1295cal, 97p, 89c, 50f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
3025cals, 205g protein, 225g net carbs, 126g fat 46g fiber per day
8 oz (590cal, 48p, 16c, 30f)
2 1/2 serving(s) (269cal, 12p, 26c, 9f)
2 1/3 serving(s) (583cal, 9p, 81c, 23f)
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
3025cals, 196g protein, 252g net carbs, 109g fat 66g fiber per day
8 oz (590cal, 48p, 16c, 30f)
2 1/2 serving(s) (269cal, 12p, 26c, 9f)
2 1/3 serving(s) (583cal, 9p, 81c, 23f)
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
3000cals, 217g protein, 225g net carbs, 108g fat 65g fiber per day
10 oz tempeh (1085cal, 82p, 37c, 57f)
1 cup brown rice, cooked (258cal, 5p, 52c, 2f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (60 items)
Cereal Grains and Pasta
Seitan
2 lbs (903g)
Cornstarch
1/4 cup (36g)
Uncooked dry pasta
4 oz (114g)
Brown rice
1 1/2 cup (293g)
Vegetables and Vegetable Products
Fresh spinach
7 cup(s) (210g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (828g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Garlic
19 clove(s) (58g)
Onion
6 medium (2-1/2" dia) (647g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Carrots
3 large (216g)
Lima beans, frozen
2 package (10 oz) (533g)
Ketchup
6 1/2 tbsp (111g)
Fresh parsley
6 sprigs (6g)
Shallots
2 tbsp chopped (20g)
Sweet potatoes
2 2/3 sweetpotato, 5" long (560g)
Green pepper
1/3 cup, chopped (50g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Red onion
2/3 medium (2-1/2" dia) (73g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Blueberries
1 cup (148g)
Orange
5 2/3 orange (875g)
Lime juice
1 3/4 tsp (9mL)
Lemon juice
2 1/4 tbsp (34mL)
Fats and Oils
Salad dressing
1/3 lbs (135mL)
Oil
1/3 lbs (145mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Olive oil
4 oz (129mL)
Other
Nutritional yeast
1/3 oz (9g)
Mixed greens
6 cup (180g)
Sesame oil
1 1/2 tbsp (23mL)
Sriracha chili sauce
1 1/2 tbsp (23g)
Meatless chik'n tenders
26 pieces (663g)
Beverages
Water
17 3/4 cup (4262mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
White beans, canned
4 can(s) (1756g)
Firm tofu
2 1/2 lbs (1091g)
Soy sauce
2 1/2 oz (57mL)
Chickpeas, canned
2 can (896g)
Tempeh
26 oz (737g)
Peanut butter
5 tbsp (81g)
Soups, Sauces, and Gravies
Vegetable broth
3/4 cup(s) (mL)
Apple cider vinegar
2 tbsp (2mL)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
2/3 oz (23g)
Balsamic vinegar
2 tbsp (30mL)
Fresh thyme
1 1/4 tsp (1g)
Paprika
2 1/2 tbsp (17g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Dairy and Egg Products
Butter
1 stick (118g)
Parmesan cheese
1 tbsp (5g)
Heavy cream
6 tbsp (90mL)
Nonfat greek yogurt, plain
1 cup (280g)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Sweets
Sugar
3 tbsp (39g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (227g)
Canned tuna
1 3/4 can (301g)
Baked Products
Bread
7 slice (224g)
dinner prep - 1 days
1. Seitan salad
1257cal, 94p, 57c, 62f (per meal)
2/3 lbs (298g)
7 cup(s) (210g)
21 cherry tomatoes (357g)
7/8 avocado(s) (176g)
1/4 cup (53mL)
3 1/2 tsp (4g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Blueberries
95cal, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. White bean cassoulet
1155cal, 53p, 140c, 24f (per meal)
1 1/2 can(s) (659g)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
3/4 cup(s) (mL)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3 large (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Sesame orange tofu
1132cal, 55p, 106c, 52f (per meal)
1 1/2 tbsp (23mL)
1 tbsp (9g)
1/4 cup (36g)
1 1/3 lbs (595g)
1 1/2 tbsp (23g)
3 tbsp (39g)
3 tbsp (45mL)
3/4 fruit (2-7/8" dia) (105g)
3 clove(s) (9g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Buttered lima beans
276cal, 12p, 26c, 10f (per meal)
1 1/4 dash, ground (0g)
2 1/2 tsp (11g)
5/8 package (10 oz) (178g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
2 can (896g)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Shrimp scampi
1393cal, 66p, 91c, 83f (per meal)
2 tbsp chopped (20g)
1 tbsp (5g)
1/2 cup(s) (119mL)
4 oz (114g)
6 tbsp (90mL)
4 tbsp (57g)
4 clove (12g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. 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).
lunch prep - 1 days
1. Avocado tuna salad sandwich
1295cal, 97p, 89c, 50f (per meal)
1/2 small (31g)
7 slice (224g)
1 3/4 can (301g)
7/8 avocado(s) (176g)
1 3/4 tsp (9mL)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 2 days
1. Garlic pepper seitan
913cal, 82p, 44c, 44f (per meal)
1/3 tsp (2g)
2 2/3 tbsp (40mL)
1/4 tbsp, ground (2g)
1 1/3 lbs (605g)
1/3 cup, chopped (50g)
6 2/3 clove(s) (20g)
2/3 cup, chopped (107g)
1/3 cup (80mL)
Recipe has been scaled from original by 1.33x. 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. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/4 tbsp, ground (2g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Buttery brown rice
583cal, 9p, 81c, 23f (per meal)
1 tsp, ground (2g)
2 1/3 cup(s) (553mL)
1 tsp (5g)
56 tsp (222g)
1/4 cup (50g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
3. Olive oil drizzled lima beans
269cal, 12p, 26c, 9f (per meal)
1 1/4 tbsp (19mL)
1 1/4 package (10 oz) (355g)
5 dash (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Bean & tofu goulash
1093cal, 62p, 109c, 31f (per meal)
17 1/2 oz (496g)
1 1/4 tsp (1g)
2 1/2 tbsp (17g)
2 1/2 tbsp (38mL)
2 1/2 clove (8g)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 can(s) (1098g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Peanut tempeh
1085cal, 82p, 37c, 57f (per meal)
1 1/4 tbsp (5g)
2 1/2 tsp (13mL)
1 1/4 tbsp (19mL)
5 tbsp (81g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Brown rice
258cal, 5p, 52c, 2f (per meal)
6 tbsp (71g)
1/4 tsp, ground (1g)
3/4 cup(s) (178mL)
1/4 tsp (2g)
Recipe has been scaled from original by 0.38x. 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.