3200 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 3200 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 (3200cals, 245g protein, 248g net carbs, 112g fat 52g fiber per day) cannot be customized.
Day 1
3225cals, 250g protein, 111g net carbs, 179g fat 40g fiber per day
3 1/2 serving(s) (1234cal, 55p, 39c, 83f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 2/3 serving(s) (645cal, 37p, 18c, 45f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3225cals, 250g protein, 111g net carbs, 179g fat 40g fiber per day
3 1/2 serving(s) (1234cal, 55p, 39c, 83f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 2/3 serving(s) (645cal, 37p, 18c, 45f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3175cals, 280g protein, 225g net carbs, 97g fat 67g fiber per day
3 can(s) (741cal, 54p, 70c, 20f)
3 serving(s) (701cal, 36p, 75c, 14f)
18 2/3 oz (918cal, 114p, 6c, 49f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1 cups, cooked (370cal, 12p, 66c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3175cals, 280g protein, 225g net carbs, 97g fat 67g fiber per day
3 can(s) (741cal, 54p, 70c, 20f)
3 serving(s) (701cal, 36p, 75c, 14f)
18 2/3 oz (918cal, 114p, 6c, 49f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1 cups, cooked (370cal, 12p, 66c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3200cals, 201g protein, 378g net carbs, 72g fat 57g fiber per day
3 sub(s) (1403cal, 84p, 162c, 36f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
6 taco(s) (1195cal, 47p, 157c, 29f)
1 cup rice, cooked (246cal, 5p, 55c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3150cals, 218g protein, 382g net carbs, 65g fat 43g fiber per day
3 sub(s) (1403cal, 84p, 162c, 36f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
2 2/3 serving(s) (1178cal, 61p, 176c, 19f)
3 roll(s) (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3225cals, 238g protein, 301g net carbs, 96g fat 49g fiber per day
2 2/3 serving(s) (1178cal, 61p, 176c, 19f)
3 roll(s) (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (51 items)
Vegetables and Vegetable Products
Tomatoes
15 1/2 medium whole (2-3/5" dia) (1913g)
Fresh parsley
9 sprigs (9g)
Onion
1 1/2 medium (2-1/2" dia) (160g)
Frozen sugar snap peas
2 cup (288g)
Garlic
5 2/3 clove(s) (17g)
Carrots
1 small (5-1/2" long) (50g)
Frozen broccoli
1 1/3 package (379g)
Fresh spinach
8 cup(s) (240g)
Soups, Sauces, and Gravies
Salsa verde
1/2 cup (112g)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Apple cider vinegar
3 tbsp (2mL)
Salsa
6 tbsp (108g)
Pasta sauce
1 1/2 cup (390g)
Spices and Herbs
Ground cumin
3 tbsp (18g)
Fresh basil
3/4 oz (18g)
Balsamic vinegar
3 tbsp (45mL)
Salt
1/4 oz (8g)
Black pepper
3 g (3g)
Crushed red pepper
4 dash (1g)
Basil, dried
1 tbsp, ground (4g)
Legumes and Legume Products
Black beans
14 tbsp (210g)
Firm tofu
2 1/2 lbs (1192g)
Chickpeas, canned
3 can (1344g)
Red lentils, raw
3/4 cup (144g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
14 tbsp (103g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (551g)
Lemon juice
2 1/3 tbsp (35mL)
Blueberries
1 cup (148g)
Other
Mixed greens
2 1/2 package (5.5 oz) (367g)
Vegan sausage
6 sausage (600g)
Farro
1 cup (208g)
Vegan meatballs, frozen
24 meatball(s) (720g)
Nutritional yeast
1/4 cup (13g)
Sub roll(s)
6 roll(s) (510g)
Fats and Oils
Oil
2 1/2 oz (76mL)
Balsamic vinaigrette
3 oz (90mL)
Mayonnaise
1/4 cup (53mL)
Salad dressing
4 tbsp (60mL)
Dairy and Egg Products
Whole milk
3 1/2 cup(s) (840mL)
Fresh mozzarella cheese
3/4 lbs (331g)
Butter
1/2 stick (60g)
Parmesan cheese
9 1/4 tbsp (58g)
Beverages
Water
27 3/4 cup(s) (6577mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
2/3 cup (161mL)
Finfish and Shellfish Products
Tilapia, raw
2 1/3 lbs (1045g)
Cereal Grains and Pasta
Long-grain white rice
6 tbsp (69g)
Uncooked dry pasta
1 lbs (456g)
Seitan
3/4 lbs (340g)
Baked Products
Corn tortillas
6 tortilla, medium (approx 6" dia) (156g)
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
lunch prep - 2 days
1. Salsa verde tofu salad
1234cal, 55p, 39c, 83f (per meal)
3 1/2 roma tomato (280g)
1/2 cup (112g)
2 1/3 tbsp (15g)
14 tbsp (210g)
14 tbsp (103g)
14 slices (350g)
10 1/2 cup (315g)
2 1/3 tbsp (35mL)
7 slice(s) (588g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mozzarella and tomato salad
645cal, 37p, 18c, 45f (per meal)
2 large whole (3" dia) (364g)
2 2/3 tbsp, chopped (7g)
2 2/3 tbsp (40mL)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Easy chickpea salad
701cal, 36p, 75c, 14f (per meal)
3 can (1344g)
9 sprigs (9g)
3 tbsp (2mL)
3 tbsp (45mL)
3 cup cherry tomatoes (447g)
1 1/2 small (105g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Broiled tilapia parmesan
918cal, 114p, 6c, 49f (per meal)
2 1/3 tbsp (33g)
1 tsp (7g)
1 tsp, ground (3g)
2 1/3 lbs (1045g)
2 1/3 tbsp (35mL)
1/4 cup (52mL)
9 1/3 tbsp (58g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Farro
370cal, 12p, 66c, 2f (per meal)
3. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
2 cup (288g)
2 tbsp (27g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Spiced lentil tacos
1195cal, 47p, 157c, 29f (per meal)
4 dash (1g)
1 1/2 cup(s) (356mL)
1 1/2 tbsp (23mL)
6 tbsp (108g)
1/2 tbsp (3g)
3 clove(s) (9g)
1/2 medium (2-1/2" dia) (55g)
1 small (5-1/2" long) (50g)
6 tortilla, medium (approx 6" dia) (156g)
3/4 cup (144g)
1
Heat just half of the oil in a saucepan over medium heat. Add the onion, carrot, and garlic and cook for 5-7 minutes until the onion is translucent.
2
Stir in cumin and cook for about one minute, until fragrant.
3
Add water, salsa, lentils, and some salt. Bring to a boil, cover, reduce the heat to low, and cook 20-25 minutes or until lentils are soft.
4
Divide lentil mixture between tortillas and spread almost to the edge of each tortilla. Sprinkle crushed red pepper on top.
5
Heat the remaining oil in a nonstick skillet over medium heat. Add the tortilla lentil side up and toast for 3-5 minutes until edges begin to crisp.
6
Transfer the tacos to plate, fold, and serve.
2. White rice
246cal, 5p, 55c, 1f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 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.
2. Caprese salad
71cal, 4p, 3c, 5f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
1178cal, 61p, 176c, 20f (per meal)
1 tbsp, ground (4g)
2/3 cup (160mL)
2/3 dash (0g)
2 2/3 clove(s) (8g)
1 1/3 package (379g)
1 1/3 package (16 oz) (604g)
16 oz (456g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Dinner roll
231cal, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Seitan salad
1437cal, 108p, 66c, 71f (per meal)
3/4 lbs (340g)
8 cup(s) (240g)
24 cherry tomatoes (408g)
1 avocado(s) (201g)
4 tbsp (60mL)
4 tsp (5g)
4 tsp (20mL)
Recipe has been scaled from original by 4x. 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.