3400 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 3400 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 (3375cal, 233g protein, 285g net carbs, 122g fat, 52g fiber per day) cannot be customized.
Day 1
3275cal, 208g protein, 283g net carbs, 127g fat, 43g fiber
2 1/2 can(s) (910cal, 30p, 63c, 55f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 serving(s) (261cal, 3p, 36c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3400cal, 219g protein, 394g net carbs, 78g fat, 65g fiber
3 1/4 serving(s) (1467cal, 60p, 201c, 31f)
2 serving(s) (80cal, 4p, 13c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3425cal, 235g protein, 309g net carbs, 105g fat, 78g fiber
3 1/4 serving(s) (1467cal, 60p, 201c, 31f)
2 serving(s) (80cal, 4p, 13c, 0f)
12 oz tempeh (1301cal, 98p, 44c, 68f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3375cal, 236g protein, 238g net carbs, 145g fat, 40g fiber
14 oz (869cal, 82p, 4c, 58f)
3 3/4 serving(s) (662cal, 9p, 99c, 17f)
14 2/3 nuggets (809cal, 45p, 76c, 33f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 3/4 cup(s) (410cal, 21p, 32c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3425cal, 214g protein, 329g net carbs, 121g fat, 44g fiber
2 1/2 serving(s) (1361cal, 56p, 188c, 34f)
1 serving(s) (242cal, 14p, 7c, 17f)
14 2/3 nuggets (809cal, 45p, 76c, 33f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 3/4 cup(s) (410cal, 21p, 32c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3450cal, 252g protein, 257g net carbs, 138g fat, 44g fiber
2 1/2 serving(s) (1361cal, 56p, 188c, 34f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3275cal, 264g protein, 184g net carbs, 142g fat, 53g fiber
8 oz salmon (748cal, 53p, 23c, 46f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (52 items)
Dairy and Egg Products
String cheese
3 stick (84g)
Whole milk
1 gallon (3840mL)
Nonfat greek yogurt, plain
1 3/4 container (298g)
Fresh mozzarella cheese
4 oz (113g)
Soups, Sauces, and Gravies
Canned clam chowder
2 1/2 can (18.5 oz) (1298g)
Pasta sauce
2 1/4 jar (24 oz) (1510g)
Apple cider vinegar
2 1/2 tbsp (2mL)
Fats and Oils
Oil
1/4 lbs (109mL)
Balsamic vinaigrette
3 oz (90mL)
Olive oil
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products
Sweet potatoes
3 2/3 sweetpotato, 5" long (778g)
Onion
6 small (411g)
Fresh parsley
2 1/2 bunch (52g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Ketchup
1/2 cup (125g)
Garlic
1 3/4 clove(s) (5g)
Tomatoes
5 medium whole (2-3/5" dia) (625g)
Canned crushed tomatoes
1 cup (242g)
Bell pepper
1 medium (119g)
Spices and Herbs
Salt
10 1/2 g (11g)
Black pepper
2 1/4 g (2g)
Lemon pepper
1 3/4 tsp (4g)
Garlic powder
5 dash (2g)
Paprika
5 dash (1g)
Fresh basil
2 tbsp, chopped (5g)
Balsamic vinegar
1 tbsp (15mL)
Ground cumin
1 tsp (2g)
Dried dill weed
1 tsp (1g)
Other
Vegan meatballs, frozen
24 meatball(s) (720g)
Nutritional yeast
1/2 oz (13g)
Sub roll(s)
6 roll(s) (510g)
Coleslaw mix
1/2 package (14 oz) (199g)
Sriracha chili sauce
2 tbsp (33g)
Mixed greens
8 1/2 cup (255g)
Vegan chik'n nuggets
29 1/3 nuggets (631g)
Beverages
Water
19 1/2 cup(s) (4603mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Sweets
Honey
1 tbsp (21g)
Brown sugar
1/4 cup unpacked (32g)
Legumes and Legume Products
Chickpeas, canned
4 1/4 can (1904g)
Soy sauce
1/4 lbs (85mL)
Peanut butter
6 tbsp (97g)
Tempeh
3/4 lbs (340g)
Cereal Grains and Pasta
Long-grain white rice
2 cup (362g)
Quinoa, uncooked
1/2 cup (85g)
Fruits and Fruit Juices
Lemon juice
1 1/2 tbsp (23mL)
Avocados
2 1/4 avocado(s) (452g)
Lime juice
1 1/2 tbsp (23mL)
Finfish and Shellfish Products
Salmon
22 oz (624g)
Canned tuna
4 1/2 can (774g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
2 1/2 lbs (1134g)
lunch prep - 1 days
1. Clam chowder
910 cals, 30p, 63c, 55f (per meal)
2 1/2 can (18.5 oz) (1298g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Vegan meatball sub
1405 cals, 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
1465 cals, 60p, 201c, 31f (per meal)
3 1/4 small (228g)
2 tbsp (33g)
13 tbsp (228g)
3 1/4 can (1456g)
1 1/2 cup (301g)
13 tbsp chopped (49g)
2 tbsp (33mL)
Recipe has been scaled from original by 3.25x. 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. Healthy coleslaw
80 cals, 4p, 13c, 0f (per meal)
1 tbsp (21g)
1/2 package (14 oz) (199g)
1 1/2 tbsp (1mL)
4 tbsp (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl mix together the Greek yogurt, vinegar, honey, and some salt/pepper until smooth.
2
Place coleslaw mix in a large bowl and pour dressing on top. Toss to coat. Serve.
dinner prep - 1 days
1. Peanut tempeh
1300 cals, 98p, 44c, 68f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 2 days
1. Chik'n nuggets
810 cals, 45p, 76c, 33f (per meal)
Recipe has been scaled from original by 7.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Tasty broiled salmon
870 cals, 82p, 4c, 58f (per meal)
1/4 cup (53mL)
1/4 cup (70mL)
1 3/4 tsp (4g)
1 3/4 clove(s) (5g)
1/4 cup unpacked (32g)
14 oz (397g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Whisk together the soy sauce, oil, brown sugar, lemon pepper, and garlic in a shallow dish; lay the salmon fillets into the mixture with the skin side facing up. Allow to marinate covered in the refrigerator 4 to 8 hours or overnight.
2
Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
3
Remove salmon from the marinade and arrange on a baking sheet. Discard the marinade.
4
Cook the salmon under the broiler until lightly browned and the flesh flakes easily with a fork, about 7 to 10 minutes. Allow the salmon to rest 5 minutes before slicing and serving.
2. Sweet potato fries
660 cals, 9p, 99c, 17f (per meal)
1 1/4 lbs (568g)
1 1/4 tbsp (19mL)
5 dash (2g)
5 dash (1g)
5 dash (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 2 days
1. Cheese ravioli
1360 cals, 56p, 188c, 34f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
dinner 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.
lunch prep - 1 days
1. Salmon & veggie one pot
750 cals, 53p, 23c, 46f (per meal)
1 tsp (2g)
1/4 cup(s) (59mL)
1 tbsp (15mL)
1 tsp (1g)
1 cup (242g)
1 small (70g)
1 medium (119g)
1/2 lbs (227g)
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
3. White rice
220 cals, 4p, 49c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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.