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, 244g protein, 195g net carbs, 157g fat, 52g fiber per day) cannot be customized.
Day 1
3350cal, 218g protein, 249g net carbs, 135g fat, 67g fiber
2 sandwich(es) (1084cal, 50p, 52c, 71f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3300cal, 254g protein, 205g net carbs, 148g fat, 36g fiber
2 sandwich(es) (1084cal, 50p, 52c, 71f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
14 oz seitan (1041cal, 113p, 66c, 35f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3425cal, 240g protein, 271g net carbs, 131g fat, 53g fiber
1 1/3 serving(s) (974cal, 35p, 118c, 35f)
2 3/4 serving(s) (633cal, 13p, 26c, 42f)
14 oz seitan (1041cal, 113p, 66c, 35f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 1/2 serving(s) (204cal, 7p, 10c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3350cal, 225g protein, 195g net carbs, 166g fat, 43g fiber
1 1/3 serving(s) (974cal, 35p, 118c, 35f)
2 3/4 serving(s) (633cal, 13p, 26c, 42f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3400cal, 223g protein, 203g net carbs, 156g fat, 74g fiber
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
3 1/2 serving(s) (821cal, 11p, 23c, 64f)
6 half pepper(s) (1367cal, 122p, 25c, 73f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3425cal, 277g protein, 112g net carbs, 185g fat, 51g fiber
2 wrap(s) (1103cal, 74p, 67c, 58f)
5/8 cup(s) (517cal, 18p, 7c, 42f)
6 half pepper(s) (1367cal, 122p, 25c, 73f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3375cal, 268g protein, 133g net carbs, 177g fat, 41g fiber
2 wrap(s) (1103cal, 74p, 67c, 58f)
5/8 cup(s) (517cal, 18p, 7c, 42f)
16 oz (1129cal, 109p, 43c, 54f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (42 items)
Dairy and Egg Products
Eggs
12 medium (528g)
Whole milk
4 cup (960mL)
Butter
4 tbsp (57g)
Parmesan cheese
2/3 cup (67g)
Fats and Oils
Mayonnaise
14 tbsp (210mL)
Olive oil
2 oz (58mL)
Oil
2 oz (67mL)
Salad dressing
1/2 cup (113mL)
Vegetables and Vegetable Products
Onion
2 medium (2-1/2" dia) (228g)
Frozen sugar snap peas
3 1/3 cup (480g)
Kale leaves
3 1/2 bunch (595g)
Garlic
2 2/3 clove(s) (8g)
Fresh spinach
1 1/3 10oz package (379g)
Bell pepper
6 large (984g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (215g)
Raw celery
2 stalk, small (5" long) (34g)
Spices and Herbs
Salt
1/2 oz (17g)
Black pepper
1/3 oz (10g)
Paprika
4 dash (2g)
Yellow mustard
1 tsp or 1 packet (5g)
Garlic powder
1 tsp (3g)
Baked Products
Bread
8 slice (256g)
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Lemon
3 1/2 small (203g)
Avocados
8 1/4 avocado(s) (1658g)
Lime juice
2 2/3 fl oz (83mL)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Soups, Sauces, and Gravies
Pasta sauce
7/8 jar (24 oz) (588g)
Other
Lentil pasta
1/2 lbs (227g)
Teriyaki sauce
14 tbsp (210mL)
Mixed greens
7 1/2 cup (225g)
Beverages
Water
21 cup(s) (4963mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Quinoa, uncooked
1 1/2 cup (255g)
Seitan
1 3/4 lbs (794g)
Uncooked dry pasta
1 lbs (475g)
All-purpose flour
1/2 cup (56g)
Finfish and Shellfish Products
Salmon
1 lbs (510g)
Canned tuna
9 1/3 can (1599g)
Tilapia, raw
1 lbs (448g)
Nut and Seed Products
Almonds
1/2 lbs (23 whole kernels) (239g)
lunch prep - 2 days
1. Egg salad sandwich
1085 cals, 50p, 52c, 71f (per meal)
6 medium (264g)
4 tbsp (60mL)
1/2 small (35g)
2 dash (1g)
2 dash (0g)
4 slice (128g)
2 dash (1g)
4 dash or 1 packet (3g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 1 days
1. Lentil pasta
1010 cals, 65p, 122c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Teriyaki seitan wings
1040 cals, 113p, 66c, 35f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Olive oil drizzled sugar snap peas
205 cals, 7p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (480g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package's 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.
lunch prep - 2 days
1. Spinach parmesan pasta
975 cals, 36p, 118c, 36f (per meal)
2/3 lbs (304g)
4 tbsp (57g)
2 2/3 clove(s) (8g)
1 1/3 10oz package (379g)
2/3 cup (67g)
1/4 tbsp (4g)
2 2/3 tsp, ground (6g)
1/2 cup(s) (105mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple kale & avocado salad
635 cals, 13p, 26c, 42f (per meal)
2 3/4 bunch (468g)
2 3/4 small (160g)
2 3/4 avocado(s) (553g)
Recipe has been scaled from original by 2.75x. 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.
dinner prep - 1 days
1. Simple salmon
1155 cals, 104p, 0c, 82f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
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's 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. Avocado tuna salad stuffed pepper
1365 cals, 122p, 25c, 73f (per meal)
6 can (1032g)
3 avocado(s) (603g)
2 tbsp (30mL)
1/4 tbsp (2g)
1/4 tbsp (1g)
6 large (984g)
1 1/2 small (105g)
Recipe has been scaled from original by 6x. 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. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Tomato and avocado salad
820 cals, 11p, 23c, 64f (per meal)
1/4 cup minced (53g)
1/4 cup (53mL)
1 3/4 avocado(s) (352g)
1 3/4 medium whole (2-3/5" dia) (215g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 2 days
1. Tuna salad wrap
1105 cals, 74p, 67c, 58f (per meal)
10 oz (284g)
3 tbsp (45mL)
2 dash (0g)
1 stalk, small (5" long) (17g)
2 dash (1g)
2 tortilla (approx 10" dia) (144g)
Recipe has been scaled from original by 2x. 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 the tortilla and wrap it.
dinner prep - 1 days
1. Almond crusted tilapia
1130 cals, 109p, 43c, 54f (per meal)
1 lbs (448g)
2/3 cup, slivered (72g)
1/2 cup (56g)
1/3 tsp (1g)
4 tsp (20mL)
Recipe has been scaled from original by 1.33x. 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. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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.