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 (248cal, 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
10 1/4 g (10g)
Black pepper
3 1/2 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 2/3 tbsp, chopped (7g)
2 2/3 tbsp (40mL)
1/3 lbs (151g)
2 large whole (3" dia) (364g)
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)
9 sprigs (9g)
3 tbsp (2mL)
3 tbsp (45mL)
3 cup cherry tomatoes (447g)
1 1/2 small (105g)
3 can (1344g)
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)
1 tsp (7g)
1 tsp, ground (3g)
2 1/3 tbsp (33g)
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
248cal, 5p, 55c, 1f (per meal)
6 tbsp (69g)
3/4 cup(s) (178mL)
1/4 tsp, ground (1g)
3 dash (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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, 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.