3100 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 3100 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 (3100cals, 228g protein, 255g net carbs, 103g fat 58g fiber per day) cannot be customized.
Day 1
3050cals, 245g protein, 193g net carbs, 129g fat 37g fiber per day
3 sub(s) (1403cal, 84p, 162c, 36f)
2 1/2 tilapia fillet(s) (1163cal, 91p, 8c, 84f)
2 serving(s) (220cal, 9p, 21c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3125cals, 240g protein, 324g net carbs, 68g fat 64g fiber per day
4 serving(s) (1070cal, 56p, 160c, 8f)
2 serving(s) (366cal, 7p, 72c, 0f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3075cals, 252g protein, 359g net carbs, 41g fat 67g fiber per day
4 serving(s) (1070cal, 56p, 160c, 8f)
2 serving(s) (366cal, 7p, 72c, 0f)
12 oz seitan (892cal, 97p, 57c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3100cals, 231g protein, 297g net carbs, 77g fat 71g fiber per day
2 1/2 sweet potato(es) (1221cal, 38p, 160c, 29f)
1 serving(s) (230cal, 5p, 9c, 15f)
12 oz seitan (892cal, 97p, 57c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3075cals, 203g protein, 190g net carbs, 134g fat 76g fiber per day
1 avocado (961cal, 41p, 50c, 51f)
2 serving(s) (467cal, 24p, 50c, 9f)
10 oz (706cal, 68p, 27c, 34f)
1 1/3 serving(s) (333cal, 5p, 46c, 13f)
3 1/2 serving(s) (342cal, 5p, 14c, 26f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3100cals, 214g protein, 211g net carbs, 136g fat 46g fiber per day
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
4 serving(s) (731cal, 35p, 10c, 58f)
10 oz salmon (936cal, 66p, 29c, 57f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3100cals, 214g protein, 211g net carbs, 136g fat 46g fiber per day
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
4 serving(s) (731cal, 35p, 10c, 58f)
10 oz salmon (936cal, 66p, 29c, 57f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (53 items)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
2/3 oz (23g)
Paprika
5 dash (1g)
Onion powder
5 dash (2g)
Garlic powder
5 dash (2g)
Balsamic vinegar
1 tbsp (15mL)
Ground cumin
2 1/2 tsp (5g)
Dried dill weed
2 1/2 tsp (3g)
Dairy and Egg Products
Butter
1/2 stick (55g)
Nonfat greek yogurt, plain
1 container (175g)
Vegetables and Vegetable Products
Lima beans, frozen
1/2 package (10 oz) (142g)
Fresh parsley
2 1/4 bunch (44g)
Garlic
2 1/2 clove(s) (8g)
Cauliflower
8 head small (4" dia.) (2120g)
Sweet potatoes
8 sweetpotato, 5" long (1645g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Shallots
1 1/4 clove(s) (71g)
Kale leaves
1/2 bunch (85g)
Tomatoes
1 cup cherry tomatoes (149g)
Onion
4 1/2 small (315g)
Frozen green beans
2 1/3 cup (282g)
Bell pepper
2 1/2 medium (298g)
Canned crushed tomatoes
2 1/2 cup (605g)
Fats and Oils
Olive oil
6 tbsp (87mL)
Oil
1/4 lbs (131mL)
Fruits and Fruit Juices
Lemon juice
2 1/4 tbsp (34mL)
Avocados
1 1/2 avocado(s) (302g)
Lemon
1/2 small (29g)
Nut and Seed Products
Almonds
2 oz (62g)
Sunflower kernels
2 tbsp (24g)
Roasted pumpkin seeds, unsalted
2 cup (236g)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (705g)
Salmon
1 1/4 lbs (567g)
Other
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1/4 lbs (124g)
Sub roll(s)
3 roll(s) (255g)
Vegan sausage
4 sausage (400g)
Teriyaki sauce
3/4 cup (180mL)
Balsamic glaze
1 1/4 tbsp (19mL)
Smoked paprika
1/2 tsp (1g)
Sriracha chili sauce
1 tbsp (15g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 cup (195g)
Barbecue sauce
2 cup (572g)
Apple cider vinegar
1 tbsp (1mL)
Beverages
Water
26 3/4 cup(s) (6349mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Seitan
1 1/2 lbs (680g)
Brown rice
1/3 cup (63g)
All-purpose flour
1/4 cup(s) (35g)
Long-grain white rice
3/4 cup (139g)
Legumes and Legume Products
Lentils, raw
2 cup (384g)
Chickpeas, canned
4 3/4 can (2128g)
Baked Products
Naan bread
2 piece(s) (180g)
dinner prep - 1 days
1. Tilapia with almond gremolata
1163cal, 91p, 8c, 84f (per meal)
5 tbsp chopped (19g)
5 dash (1g)
5 dash (2g)
5 dash (2g)
2 1/2 clove(s) (8g)
5 tbsp (75mL)
1 1/4 tbsp (19mL)
2 1/2 tbsp, slivered (17g)
15 oz (425g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Buttered lima beans
220cal, 9p, 21c, 8f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Vegan meatball sub
1403cal, 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Bbq cauliflower wings
1070cal, 56p, 160c, 8f (per meal)
4 head small (4" dia.) (1060g)
1 cup (60g)
1 tsp (6g)
1 cup (286g)
Recipe has been scaled from original by 4x. 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. Mashed sweet potatoes
366cal, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. 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 and serve.
dinner prep - 1 days
1. Vegan sausage
1072cal, 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. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Teriyaki seitan wings
892cal, 97p, 57c, 30f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
463cal, 32p, 68c, 1f (per meal)
Recipe has been scaled from original by 1.33x. 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. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Chickpea stuffed sweet potato
1221cal, 38p, 160c, 29f (per meal)
2 1/2 sweetpotato, 5" long (525g)
1 1/4 tbsp (19mL)
1 1/4 tbsp (19mL)
1 1/4 clove(s) (71g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Chickpea stuffed avocado
961cal, 41p, 50c, 51f (per meal)
1 can (448g)
1 avocado(s) (201g)
2 tbsp (24g)
1/2 tsp (1g)
4 tbsp (70g)
1 tbsp (15mL)
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
1 can (448g)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Almond crusted tilapia
706cal, 68p, 27c, 34f (per meal)
10 oz (280g)
6 2/3 tbsp, slivered (45g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
1/4 cup(s) (35g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Buttered green beans
342cal, 5p, 14c, 26f (per meal)
2 1/3 cup (282g)
1/4 tsp (1g)
1/4 tsp (0g)
2 1/3 tbsp (32g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Buttery brown rice
333cal, 5p, 46c, 13f (per meal)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
1/3 cup (63g)
1 tbsp (14g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Salmon & veggie one pot
936cal, 66p, 29c, 57f (per meal)
2 1/2 medium (298g)
2 1/2 tsp (5g)
5/8 cup(s) (148mL)
2 1/2 tbsp (38mL)
2 1/2 tsp (3g)
2 1/2 cup (605g)
2 1/2 small (175g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
3. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
677cal, 28p, 93c, 14f (per meal)
1 1/2 small (105g)
1 tbsp (15g)
6 tbsp (105g)
1 1/2 can (672g)
3/4 cup (139g)
6 tbsp chopped (23g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
