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 (3200cal, 222g protein, 209g net carbs, 139g fat, 58g fiber per day) cannot be customized.
Day 1
3200cal, 236g protein, 168g net carbs, 156g fat, 45g fiber
14 2/3 tender(s) (838cal, 59p, 76c, 33f)
2 serving(s) (469cal, 6p, 13c, 37f)
5 half pepper(s) (1139cal, 102p, 21c, 61f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3200cal, 236g protein, 168g net carbs, 156g fat, 45g fiber
14 2/3 tender(s) (838cal, 59p, 76c, 33f)
2 serving(s) (469cal, 6p, 13c, 37f)
5 half pepper(s) (1139cal, 102p, 21c, 61f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3175cal, 221g protein, 265g net carbs, 119g fat, 39g fiber
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 2/3 serving(s) (903cal, 49p, 123c, 19f)
2 cup(s) (229cal, 3p, 51c, 1f)
4 serving(s) (302cal, 6p, 21c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3200cal, 218g protein, 218g net carbs, 141g fat, 46g fiber
2 1/2 sandwich(es) (1239cal, 97p, 60c, 64f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 1/2 sub(s) (1384cal, 55p, 143c, 56f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3225cal, 212g protein, 206g net carbs, 155g fat, 41g fiber
3 serving(s) (970cal, 43p, 75c, 49f)
1/2 cup(s) (518cal, 20p, 10c, 41f)
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
2 serving(s) (498cal, 7p, 72c, 15f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3225cal, 202g protein, 189g net carbs, 149g fat, 80g fiber
3 serving(s) (970cal, 43p, 75c, 49f)
1/2 cup(s) (518cal, 20p, 10c, 41f)
4 serving(s) (1288cal, 77p, 99c, 43f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3225cal, 225g protein, 246g net carbs, 101g fat, 112g fiber
4 toast(s) (1271cal, 76p, 138c, 24f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 serving(s) (1288cal, 77p, 99c, 43f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (48 items)
Vegetables and Vegetable Products
Ketchup
1/2 cup (125g)
Onion
3 1/2 medium (2-1/2" dia) (388g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (395g)
Bell pepper
7 1/3 large (1200g)
Raw celery
14 1/2 stalk, small (5" long) (247g)
Kale leaves
1 bunch (170g)
Frozen chopped spinach
2/3 10 oz package (189g)
Garlic
7 clove(s) (22g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Green pepper
2 3/4 tbsp, chopped (25g)
Mushrooms
3 cup, chopped (210g)
Other
Meatless chik'n tenders
29 1/3 pieces (748g)
Mixed greens
3 package (5.5 oz) (452g)
Sub roll(s)
2 1/2 roll(s) (213g)
Fruits and Fruit Juices
Lime juice
2 3/4 fl oz (85mL)
Avocados
6 1/2 avocado(s) (1307g)
Lemon
1 small (58g)
Fruit juice
16 fl oz (480mL)
Lemon juice
4 fl oz (125mL)
Fats and Oils
Olive oil
3 oz (100mL)
Mayonnaise
1/2 cup (113mL)
Salad dressing
1/2 cup (113mL)
Oil
3 1/2 tsp (18mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
1/2 oz (16g)
Black pepper
1/4 oz (6g)
Crushed red pepper
1 1/4 tsp (2g)
Thyme, dried
2 tbsp, ground (8g)
Curry powder
4 tsp (8g)
Mustard
2 tbsp (30g)
Onion powder
2 tsp (5g)
Dairy and Egg Products
Butter
3/8 stick (46g)
Part-skim ricotta cheese
2/3 cup (165g)
Parmesan cheese
2 tbsp (10g)
Sliced cheese
7 oz (196g)
Nonfat greek yogurt, plain
1 1/2 cup (420g)
Beverages
Water
19 cup (4531mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
Uncooked dry pasta
1/3 lbs (152g)
Seitan
2/3 lbs (302g)
Nut and Seed Products
Roasted cashews
6 tbsp, halves and whole (51g)
Sunflower kernels
1/2 cup (96g)
Finfish and Shellfish Products
Canned tuna
9 can (1569g)
Baked Products
Bread
29 1/3 oz (832g)
Legumes and Legume Products
Hummus
10 tbsp (154g)
Roasted peanuts
1 1/2 cup (201g)
Chickpeas, canned
6 can (2688g)
lunch prep - 2 days
1. Crispy chik'n tenders
840 cals, 59p, 76c, 33f (per meal)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
4 tbsp minced (60g)
4 tbsp (60mL)
2 avocado(s) (402g)
2 medium whole (2-3/5" dia) (246g)
1 tbsp (15mL)
1 tsp (3g)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
1140 cals, 102p, 21c, 61f (per meal)
5 can (860g)
2 1/2 avocado(s) (503g)
5 tsp (25mL)
5 dash (2g)
5 dash (1g)
5 large (820g)
1 1/4 small (88g)
Recipe has been scaled from original by 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
3. Buttery white rice
325 cals, 5p, 49c, 12f (per meal)
1/3 tsp, ground (1g)
2 tbsp (28g)
1/4 tbsp (4g)
1 1/3 cup(s) (316mL)
2/3 cup (123g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Tuna salad sandwich
1240 cals, 97p, 60c, 64f (per meal)
5 slice (160g)
1/4 cup (56mL)
1/3 tsp (0g)
1 1/4 stalk, small (5" long) (21g)
1/3 tsp (1g)
3/4 lbs (354g)
Recipe has been scaled from original by 2.5x. 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.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
dinner prep - 1 days
1. Pasta with spinach and ricotta
905 cals, 49p, 123c, 19f (per meal)
1/3 lbs (152g)
2/3 10 oz package (189g)
1 1/3 clove(s) (4g)
2/3 cup (165g)
2 tbsp (10g)
1 1/3 dash (1g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Hummus cheesesteak sub
1385 cals, 55p, 143c, 56f (per meal)
2 1/2 roll(s) (213g)
2 1/2 slice (1 oz ea) (70g)
10 tbsp (154g)
1 1/4 tsp (2g)
2 1/2 clove (8g)
2 1/2 medium (298g)
1 1/4 large (188g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
2. 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. Garlic pepper seitan
915 cals, 82p, 44c, 44f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
3 1/3 clove(s) (10g)
2 2/3 tbsp, chopped (25g)
2/3 lbs (302g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. 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. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
3. Mashed sweet potatoes with butter
500 cals, 7p, 72c, 15f (per meal)
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, top with butter, and serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
970 cals, 43p, 75c, 49f (per meal)
1 1/2 cup, chopped (105g)
1 1/2 tbsp (23mL)
1 tbsp, ground (4g)
6 slice(s) (192g)
3 slice (3/4 oz ea) (63g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
dinner prep - 2 days
1. Curried chickpea salad
1290 cals, 77p, 99c, 43f (per meal)
1/2 lbs (227g)
1/2 cup (96g)
8 stalk, small (5" long) (136g)
4 tsp (8g)
1 cup (280g)
1/2 cup (120mL)
4 can (1792g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Smashed chickpea toast
1270 cals, 76p, 138c, 24f (per meal)
1/2 cup (140g)
2 tbsp (30g)
2 tsp (5g)
4 stalk, small (5" long) (68g)
2 can (896g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.