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 (3275cal, 228g protein, 215g net carbs, 142g fat, 57g fiber per day) cannot be customized.
Day 1
3275cal, 210g protein, 131g net carbs, 188g fat, 53g fiber
2 1/2 avocado(s) (1353cal, 48p, 10c, 110f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 serving(s) (500cal, 7p, 70c, 20f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3325cal, 219g protein, 152g net carbs, 184g fat, 43g fiber
5 1/4 oz (441cal, 19p, 5c, 38f)
2/3 cup(s) (574cal, 14p, 28c, 44f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3300cal, 285g protein, 154g net carbs, 152g fat, 42g fiber
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5/8 cup(s) (522cal, 13p, 26c, 40f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3325cal, 223g protein, 197g net carbs, 161g fat, 51g fiber
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5/8 cup(s) (522cal, 13p, 26c, 40f)
2 1/2 sub(s) (1384cal, 55p, 143c, 56f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3250cal, 208g protein, 252g net carbs, 140g fat, 40g fiber
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 cup(s) (499cal, 17p, 7c, 40f)
3 container(s) (543cal, 25p, 95c, 7f)
17 1/2 oz tofu (933cal, 46p, 62c, 54f)
3 serving(s) (323cal, 14p, 31c, 11f)
1 1/3 serving(s) (229cal, 5p, 46c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3275cal, 224g protein, 311g net carbs, 86g fat, 86g fiber
3 serving(s) (1219cal, 66p, 84c, 57f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3275cal, 224g protein, 311g net carbs, 86g fat, 86g fiber
3 serving(s) (1219cal, 66p, 84c, 57f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (50 items)
Fruits and Fruit Juices
Lemon juice
1 2/3 fl oz (51mL)
Avocados
6 3/4 avocado(s) (1357g)
Lime juice
2 tbsp (28mL)
Fruit juice
36 fl oz (1080mL)
Dairy and Egg Products
Goat cheese
2 1/2 oz (71g)
Butter
1 1/2 tbsp (21g)
Cream cheese
3 oz (85g)
Sliced cheese
2 1/2 slice (1 oz) (70g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Feta cheese
3/4 lbs (340g)
Whole milk
1/4 gallon (1080mL)
Finfish and Shellfish Products
Smoked salmon
6 oz (170g)
Tilapia, raw
2 lbs (896g)
Canned tuna
5 1/2 can (946g)
Nut and Seed Products
Walnuts
5 tbsp shelled (50 halves) (31g)
Almonds
1/2 lbs (23 whole kernels) (224g)
Roasted cashews
2 cup, halves and whole (265g)
Sesame seeds
1 1/4 tbsp (11g)
Cereal Grains and Pasta
Brown rice
13 1/4 tbsp (158g)
All-purpose flour
1 cup (111g)
Cornstarch
1/4 cup (30g)
Spices and Herbs
Salt
10 1/4 g (10g)
Black pepper
2 1/2 g (2g)
Dried dill weed
1/4 tbsp (1g)
Crushed red pepper
1 1/4 tsp (2g)
Beverages
Water
19 cup(s) (4543mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Vegan sausage
3 sausage (300g)
Mixed greens
7 1/2 cup (225g)
Sub roll(s)
2 1/2 roll(s) (213g)
Italian seasoning
1/4 tbsp (3g)
Chickpea pasta
1 1/2 box (297g)
Lentil pasta
18 2/3 oz (529g)
Vegetables and Vegetable Products
Frozen mixed veggies
1 1/4 cup (169g)
Frozen corn kernels
5 1/3 cup (725g)
Tomatoes
11 medium whole (2-3/5" dia) (1332g)
Onion
2 1/2 medium (2-1/2" dia) (284g)
Garlic
8 clove(s) (24g)
Bell pepper
3 large (462g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Fresh ginger
3 3/4 1 inch cube (19g)
Fresh spinach
3 cup(s) (90g)
Fats and Oils
Olive oil
1/4 cup (51mL)
Salad dressing
3 tbsp (45mL)
Oil
2 oz (63mL)
Legumes and Legume Products
Hummus
10 tbsp (154g)
Soy sauce
2 1/2 tbsp (38mL)
Firm tofu
1 lbs (496g)
Sweets
Agave
2 1/2 tsp (17g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/6 jar (24 oz) (784g)
lunch prep - 1 days
1. Smoked salmon stuffed avocado
1355 cals, 48p, 10c, 110f (per meal)
1 1/4 tsp (6mL)
2 1/2 oz (71g)
1/4 lbs (106g)
2 1/2 avocado(s) (503g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
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. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Buttery brown rice
500 cals, 7p, 70c, 20f (per meal)
1 1/2 tbsp (21g)
1/2 cup (95g)
3 dash (2g)
1 cup(s) (237mL)
3 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Almond crusted tilapia
1130 cals, 109p, 43c, 54f (per meal)
2 lbs (896g)
1 1/3 cup, slivered (144g)
14 1/4 tbsp (111g)
1/4 tbsp (2g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Corn
370 cals, 11p, 68c, 3f (per meal)
5 1/3 cup (725g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Smoked salmon roll ups
440 cals, 19p, 5c, 38f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place cream cheese in between two sheets of plastic wrap.
2
Using a rolling pin, roll the cream cheese flat into a thin rectangular shape.
3
Remove the top sheet of plastic wrap and sprinkle the dill on top.
4
Then cover the cream cheese with an even layer of smoked salmon, gently pressing it in.
5
Add a new piece of plastic wrap on top to cover the salmon.
6
Flip everything so that the cream cheese side is on top, and remove the top layer of plastic wrap.
7
Gently roll up one edge (of one of the longer sides) to the other side, pulling back the plastic wrap on the way.
8
Once it's rolled up, wrap it in plastic wrap and store in the fridge until ready to eat. Slice and serve. (Although you can slice immediately, it's recommended it stays in the fridge a couple of hours to make it easier to slice)
2. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Roasted cashews
575 cals, 14p, 28c, 44f (per meal)
2/3 cup, halves and whole (94g)
lunch prep - 2 days
1. Avocado tuna salad
980 cals, 91p, 13c, 54f (per meal)
2 1/4 avocado(s) (452g)
1 1/2 tbsp (23mL)
1/2 tsp (2g)
1/2 tsp (0g)
4 1/2 cup (135g)
1 small (79g)
4 1/2 can (774g)
1 cup, chopped (203g)
Recipe has been scaled from original by 4.5x. 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.
2. Roasted cashews
520 cals, 13p, 26c, 40f (per meal)
10 tbsp, halves and whole (86g)
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and 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) (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 and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Lemon ginger tofu chik'n
935 cals, 46p, 62c, 54f (per meal)
2 1/2 tsp (17g)
1 1/4 tbsp (11g)
2 1/2 clove(s) (8g)
3 3/4 1 inch cube (19g)
2 tbsp (28mL)
2 1/2 tbsp (38mL)
1/4 cup (30g)
2 1/2 tbsp (38mL)
1 lbs (496g)
Recipe has been scaled from original by 1.25x. 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. Brown rice
230 cals, 5p, 46c, 2f (per meal)
Recipe has been scaled from original by 0.33x. 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, fluff with a fork, and season with salt and pepper.
3. Olive oil drizzled lima beans
325 cals, 14p, 31c, 11f (per meal)
1 1/2 dash, ground (0g)
3 dash (2g)
3/4 package (10 oz) (213g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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.
lunch prep - 2 days
1. Baked feta chickpea pasta
1220 cals, 66p, 84c, 57f (per meal)
3 clove(s) (9g)
1/4 tbsp (3g)
1 1/2 box (297g)
3 cup(s) (90g)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
30 oz, cherry tomatoes (851g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
In a baking dish, add the tomatoes, garlic, and the feta (do not crumble). Drizzle with the oil and season with some salt/pepper. Bake for 30-35 minutes until tomatoes are bursting.
3
Meanwhile cook chickpea pasta according to package instructions. Set aside.
4
Remove the baking dish from the oven and smash everything with a fork until the feta is creamy, but the tomatoes are still a bit chunky.
5
Add spinach and hot pasta into the baking dish and toss gently until spinach wilts and pasta is coated. Garnish with Italian seasoning and serve.
dinner prep - 2 days
1. Lentil pasta
1180 cals, 76p, 142c, 9f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.