3300 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 3300 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 (3300cals, 230g protein, 236g net carbs, 136g fat 55g fiber per day) cannot be customized.
Day 1
3325cals, 245g protein, 204g net carbs, 148g fat 45g fiber per day
2 1/2 serving(s) (1499cal, 89p, 174c, 46f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 serving(s) (917cal, 70p, 8c, 67f)
3 1/2 serving(s) (558cal, 25p, 16c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3250cals, 211g protein, 213g net carbs, 142g fat 70g fiber per day
2 3/4 serving(s) (1241cal, 51p, 170c, 26f)
4 serving(s) (271cal, 5p, 17c, 19f)
2 1/2 serving(s) (917cal, 70p, 8c, 67f)
3 1/2 serving(s) (558cal, 25p, 16c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3325cals, 213g protein, 251g net carbs, 144g fat 43g fiber per day
1 2/3 serving(s) (1161cal, 55p, 76c, 69f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3350cals, 232g protein, 241g net carbs, 138g fat 51g fiber per day
4 can(s) (988cal, 72p, 93c, 27f)
5/8 cup(s) (537cal, 21p, 11c, 43f)
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3350cals, 263g protein, 291g net carbs, 88g fat 83g fiber per day
2 1/2 sub(s) (1170cal, 70p, 135c, 30f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3 1/2 serving(s) (1291cal, 120p, 123c, 17f)
3 serving(s) (227cal, 5p, 16c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3275cals, 222g protein, 226g net carbs, 145g fat 48g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/3 serving(s) (608cal, 8p, 84c, 20f)
21 oz (756cal, 46p, 35c, 47f)
1 2/3 serving(s) (417cal, 6p, 58c, 17f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3275cals, 222g protein, 226g net carbs, 145g fat 48g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/3 serving(s) (608cal, 8p, 84c, 20f)
21 oz (756cal, 46p, 35c, 47f)
1 2/3 serving(s) (417cal, 6p, 58c, 17f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (55 items)
Fruits and Fruit Juices
Limes
2 1/2 fruit (2" dia) (168g)
Lemon juice
1/2 cup (113mL)
Lime juice
3 1/2 tsp (18mL)
Avocados
5/6 avocado(s) (168g)
Lemon
4 small (222g)
Legumes and Legume Products
Roasted peanuts
4 oz (110g)
Chickpeas, canned
2 can (952g)
Lentils, raw
1 1/3 cup (256g)
Soy sauce
5 tbsp (75mL)
Firm tofu
5 lbs (2183g)
Black beans
1 1/6 can(s) (512g)
Finfish and Shellfish Products
Shrimp, raw
2 lbs (870g)
Salmon
1 1/4 lbs (567g)
Other
Pad thai stir fry sauce
5 tbsp (71g)
Mixed greens
15 cup (450g)
Sriracha chili sauce
1 tbsp (14g)
Vegan meatballs, frozen
10 meatball(s) (300g)
Nutritional yeast
2 1/2 tsp (3g)
Sub roll(s)
2 1/2 roll(s) (213g)
Vegan sausage
6 sausage (600g)
Cereal Grains and Pasta
Rice noodles
5 oz (143g)
Long-grain white rice
2/3 cup (127g)
Uncooked dry pasta
3 1/3 oz (95g)
Cornstarch
13 1/2 tbsp (108g)
Brown rice
1 1/4 cup (232g)
Dairy and Egg Products
Eggs
2 1/2 large (125g)
Parmesan cheese
3 oz (87g)
Nonfat greek yogurt, plain
1/3 cup (96g)
Heavy cream
5 tbsp (75mL)
Butter
6 tbsp (83g)
Fats and Oils
Oil
3/4 lbs (345mL)
Salad dressing
1 cup (225mL)
Vegetables and Vegetable Products
Garlic
30 1/2 clove(s) (92g)
Collard greens
5 3/4 lbs (2608g)
Onion
1 3/4 small (123g)
Fresh parsley
1 bunch (23g)
Tomatoes
6 1/4 medium whole (2-3/5" dia) (772g)
Shallots
5 tsp chopped (17g)
Fresh ginger
7 1/2 inch (2.5cm) cube (38g)
Frozen corn kernels
9 1/4 tbsp (79g)
Kale leaves
5/6 bunch (142g)
Sweet potatoes
4 2/3 sweetpotato, 5" long (980g)
Spices and Herbs
Salt
1 1/2 tbsp (28g)
Fresh basil
5 leaves (3g)
Balsamic vinegar
3/4 tbsp (11mL)
Chili powder
1 tsp (3g)
Black pepper
1 3/4 tsp, ground (4g)
Lemon pepper
1/2 tbsp (3g)
Beverages
Water
25 cup(s) (5906mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Soups, Sauces, and Gravies
Apple cider vinegar
3 tbsp (2mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Pasta sauce
10 tbsp (163g)
Sweets
Agave
5 tsp (35g)
Nut and Seed Products
Sesame seeds
2 1/2 tbsp (23g)
lunch prep - 1 days
1. Pad thai with shrimp & egg
1499cal, 89p, 174c, 46f (per meal)
2 1/2 fruit (2" dia) (168g)
25 peanut(s) (25g)
10 oz (284g)
5 tbsp (71g)
5 oz (143g)
2 1/2 large (125g)
1 1/4 tbsp (19mL)
2 1/2 clove (8g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Cheesy garlicy salmon
917cal, 70p, 8c, 67f (per meal)
2 1/2 tbsp (38mL)
5 leaves (3g)
2 1/2 tbsp (38mL)
2 1/2 clove(s) (8g)
1 1/4 lbs (567g)
13 tbsp (83g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Line a baking tray with parchment paper and spray. Place salmon fillets, skin side down, on the baking tray. Set aside.
3
In a small bowl combine the cheese, garlic, lemon, basil, oil, and some salt and pepper. Mix until well combined.
4
Spread cheese mixture evenly over each fillet.
5
Bake in oven for 13 minutes or until internal temperature reaches 145°F (63°C). Serve.
2. Garlic collard greens
558cal, 25p, 16c, 29f (per meal)
1 tsp (5g)
10 1/2 clove(s) (32g)
1/4 cup (53mL)
3 1/2 lbs (1588g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
1241cal, 51p, 170c, 26f (per meal)
1 1/2 small (96g)
1 tbsp (14g)
1/3 cup (96g)
1 1/2 can (616g)
2/3 cup (127g)
1/3 cup chopped (21g)
1 tbsp (14mL)
Recipe has been scaled from original by 1.38x. 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.
2. Simple mixed greens salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Shrimp scampi
1161cal, 55p, 76c, 69f (per meal)
5 tsp chopped (17g)
2 1/2 tsp (4g)
3/8 cup(s) (99mL)
1/4 lbs (95g)
5 tbsp (75mL)
1/4 cup (47g)
3 1/3 clove (10g)
6 2/3 oz (189g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Clean the shrimp and start cooking the pasta according to the instructions on the box.
2
While the pasta cooks, mince the shallot and the garlic.
3
Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
4
Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
5
Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
6
Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
7
Transfer to serving dish and top with parmesan cheese (optional).
2. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Lemon ginger tofu chik'n
933cal, 46p, 62c, 54f (per meal)
5 tsp (35g)
2 1/2 tbsp (23g)
5 clove(s) (15g)
7 1/2 inch (2.5cm) cube (38g)
1/4 cup (56mL)
5 tbsp (75mL)
1/2 cup (60g)
5 tbsp (75mL)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. 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. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
988cal, 72p, 93c, 27f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Southwest shrimp & black bean bowl
1291cal, 120p, 123c, 17f (per meal)
1 1/6 roma tomato (93g)
14 oz (397g)
1 1/6 can(s) (512g)
9 1/3 tbsp (79g)
6 1/4 tbsp (74g)
1 tsp (3g)
3/4 tbsp (12mL)
3 1/2 tsp (18mL)
2 1/3 tbsp (2mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Vegan meatball sub
1170cal, 70p, 135c, 30f (per meal)
10 meatball(s) (300g)
10 tbsp (163g)
2 1/2 tsp (3g)
2 1/2 roll(s) (213g)
Recipe has been scaled from original by 2.5x. 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. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
5/6 avocado(s) (168g)
5/6 small (48g)
5/6 bunch (142g)
Recipe has been scaled from original by 0.83x. 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 - 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. Sweet potato wedges
608cal, 8p, 85c, 20f (per meal)
1/4 cup (52mL)
4 2/3 sweetpotato, 5" long (980g)
1 tsp, ground (3g)
3/4 tbsp (14g)
Recipe has been scaled from original by 1.17x. 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.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
1/2 tbsp (3g)
3 tbsp (45mL)
6 tbsp (48g)
3 small (174g)
2 1/2 lbs (1191g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Garlic collard greens
358cal, 16p, 10c, 19f (per meal)
1/2 tsp (3g)
6 3/4 clove(s) (20g)
2 1/4 tbsp (34mL)
2 1/4 lbs (1021g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Buttery brown rice
417cal, 6p, 58c, 17f (per meal)
5 dash, ground (1g)
1 2/3 cup(s) (395mL)
5 dash (4g)
13 1/3 tbsp (158g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 0.83x. 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.