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 (3075cal, 220g protein, 230g net carbs, 121g fat, 49g fiber per day) cannot be customized.
Day 1
3050cal, 217g protein, 194g net carbs, 138g fat, 44g fiber
2 1/2 sub(s) (1427cal, 94p, 138c, 52f)
1 serving(s) (98cal, 4p, 7c, 3f)
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (675cal, 11p, 31c, 51f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3125cal, 226g protein, 202g net carbs, 117g fat, 89g fiber
3 sandwich(es) (1110cal, 83p, 76c, 43f)
4 stick(s) (331cal, 27p, 6c, 22f)
2 1/2 serving(s) (1037cal, 51p, 116c, 15f)
1/2 cup (366cal, 5p, 2c, 36f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3100cal, 210g protein, 300g net carbs, 98g fat, 46g fiber
2 sandwich(es) (970cal, 33p, 106c, 39f)
3 container(s) (465cal, 37p, 49c, 12f)
3 1/2 serving(s) (736cal, 58p, 35c, 33f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3100cal, 210g protein, 300g net carbs, 98g fat, 46g fiber
2 sandwich(es) (970cal, 33p, 106c, 39f)
3 container(s) (465cal, 37p, 49c, 12f)
3 1/2 serving(s) (736cal, 58p, 35c, 33f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3075cal, 222g protein, 237g net carbs, 119g fat, 42g fiber
3 sandwich(es) (1223cal, 68p, 80c, 64f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3075cal, 222g protein, 237g net carbs, 119g fat, 42g fiber
3 sandwich(es) (1223cal, 68p, 80c, 64f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3075cal, 232g protein, 142g net carbs, 160g fat, 33g fiber
1 1/2 sandwich(es) (743cal, 58p, 36c, 38f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 cup(s) (599cal, 18p, 13c, 50f)
3 sausage(s) (804cal, 84p, 32c, 36f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (50 items)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Oil
1 2/3 oz (50mL)
Olive oil
3 tbsp (45mL)
Cooking spray
4 spray(s) , about 1/3 second each (1g)
Balsamic vinaigrette
14 tbsp (210mL)
Mayonnaise
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (689g)
Carrots
1/4 medium (15g)
Romaine lettuce
1/2 hearts (250g)
Bell pepper
1 1/4 small (93g)
Onion
2 medium (2-1/2" dia) (212g)
Brussels sprouts
2 cup (176g)
Tomato paste
5 tsp (27g)
Kale leaves
1 1/4 cup, chopped (50g)
Garlic
1 2/3 clove(s) (5g)
Sweet potatoes
2 sweetpotato, 5" long (385g)
Artichokes, canned
2 1/3 cup hearts (392g)
Mushrooms
1/2 lbs (255g)
Raw celery
3/4 stalk, small (5" long) (13g)
Dairy and Egg Products
Cheese
14 1/2 oz (409g)
String cheese
4 stick (112g)
Lowfat flavored greek yogurt
6 (5.3 oz ea) container(s) (900g)
Cereal Grains and Pasta
Seitan
1/2 lbs (213g)
Other
Sub roll(s)
2 1/2 roll(s) (213g)
Mixed greens
23 1/2 cup (708g)
Vegan sausage
3 sausage (300g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Black beans
1 2/3 can(s) (732g)
Peanut butter
1/2 cup (128g)
Fruits and Fruit Juices
Apples
1/2 small (2-3/4" dia) (66g)
Lemon juice
2 1/2 tsp (12mL)
Lime juice
5 tsp (24mL)
Avocados
2 1/2 avocado(s) (486g)
Banana
4 medium (7" to 7-7/8" long) (472g)
Peach
6 medium (2-2/3" dia) (900g)
Nut and Seed Products
Walnuts
1/3 cup, chopped (37g)
Pecans
1/2 cup, halves (50g)
Mixed nuts
2/3 cup (92g)
Spices and Herbs
Apple cider vinegar
2 tsp (10g)
Ground cumin
1 1/4 tsp (3g)
Black pepper
1/8 oz (2g)
Salt
1/6 oz (6g)
Rosemary, dried
3 1/2 g (3g)
Sweets
Maple syrup
1 tbsp (13mL)
Beverages
Water
20 cup(s) (4740mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Finfish and Shellfish Products
Canned tuna
6 can (1044g)
Canned salmon
1 1/3 lbs (595g)
Baked Products
Bread
2 lbs (928g)
Naan bread
10 piece (900g)
lunch prep - 1 days
1. Seitan philly cheesesteak
1425 cals, 94p, 138c, 52f (per meal)
2 1/2 slice (1 oz each) (70g)
1/2 lbs (213g)
1 1/4 small (93g)
5/8 medium (2-1/2" dia) (69g)
1 1/4 tbsp (19mL)
2 1/2 roll(s) (213g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Brussels sprout, apple & walnut side salad
675 cals, 11p, 31c, 51f (per meal)
2 cup (176g)
1/2 small (2-3/4" dia) (66g)
1/3 cup, chopped (37g)
2 tsp (10g)
2 2/3 tsp (13mL)
2 tbsp (30mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Black bean & sweet potato stew
1035 cals, 51p, 116c, 15f (per meal)
5 tsp (27g)
2 1/2 tsp (13mL)
1 1/4 cup, chopped (50g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
1 2/3 clove(s) (5g)
5/6 small (58g)
5/6 sweetpotato, 5" long (175g)
2 1/2 cup(s) (593mL)
1 2/3 can(s) (732g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
1110 cals, 83p, 76c, 43f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
6 slice (192g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. 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
Place mixture in between bread slices and serve.
lunch prep - 2 days
1. Grilled peanut butter and banana sandwich
970 cals, 33p, 106c, 39f (per meal)
4 slice (128g)
2 medium (7" to 7-7/8" long) (236g)
4 tbsp (64g)
2 spray(s) , about 1/3 second each (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Lowfat Greek yogurt
465 cals, 37p, 49c, 12f (per meal)
3 (5.3 oz ea) container(s) (450g)
dinner prep - 2 days
1. Salmon & artichoke salad
735 cals, 58p, 35c, 33f (per meal)
14 tbsp (210mL)
2 1/3 cup cherry tomatoes (347g)
10 1/2 cup (315g)
2 1/3 cup hearts (392g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
dinner prep - 2 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
1 2/3 avocado(s) (335g)
1 tbsp (17mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/3 cup (100g)
5/6 small (58g)
3 1/3 can (573g)
13 1/3 tbsp, chopped (150g)
Recipe has been scaled from original by 3.33x. 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 - 2 days
1. Rosemary mushroom cheese sandwich
1225 cals, 68p, 80c, 64f (per meal)
1/4 tbsp (1g)
1 1/2 cup (45g)
1/4 lbs (128g)
1 1/2 cup, shredded (170g)
6 slice(s) (192g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
lunch prep - 1 days
1. Tuna salad sandwich
745 cals, 58p, 36c, 38f (per meal)
3 slice (96g)
2 1/4 tbsp (34mL)
1 1/2 dash (0g)
3/4 stalk, small (5" long) (13g)
1 1/2 dash (1g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. 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.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted rosemary sweet potatoes
315 cals, 4p, 37c, 14f (per meal)
1 sweetpotato, 5" long (210g)
1/2 tbsp (2g)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.