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 (3400cals, 236g protein, 176g net carbs, 173g fat 48g fiber per day) cannot be customized.
Day 1
3400cals, 265g protein, 178g net carbs, 165g fat 35g fiber per day
2 1/2 sandwich(es) (1238cal, 54p, 62c, 82f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
18 2/3 oz (823cal, 129p, 0c, 34f)
3 serving(s) (782cal, 10p, 109c, 26f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3375cals, 259g protein, 198g net carbs, 154g fat 43g fiber per day
1 1/2 serving(s) (1045cal, 50p, 68c, 62f)
2 serving(s) (460cal, 9p, 19c, 31f)
18 2/3 oz (823cal, 129p, 0c, 34f)
3 serving(s) (782cal, 10p, 109c, 26f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3450cals, 227g protein, 232g net carbs, 162g fat 36g fiber per day
1 1/2 serving(s) (1045cal, 50p, 68c, 62f)
2 serving(s) (460cal, 9p, 19c, 31f)
3 1/2 sausage link(s) (1263cal, 102p, 54c, 67f)
3 1/2 cup(s) (401cal, 6p, 89c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3350cals, 234g protein, 131g net carbs, 184g fat 59g fiber per day
3 1/2 sandwich(es) (1427cal, 79p, 94c, 75f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3400cals, 223g protein, 110g net carbs, 208g fat 51g fiber per day
2 1/2 sandwich(es) (1355cal, 63p, 65c, 89f)
1 cake(s) (240cal, 8p, 12c, 17f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3400cals, 233g protein, 185g net carbs, 172g fat 45g fiber per day
2 1/2 sandwich(es) (1355cal, 63p, 65c, 89f)
1 cake(s) (240cal, 8p, 12c, 17f)
10 oz (670cal, 59p, 16c, 41f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
3 serving(s) (521cal, 35p, 76c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3400cals, 213g protein, 199g net carbs, 165g fat 68g fiber per day
2 1/2 serving(s) (1219cal, 41p, 70c, 73f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
10 oz (670cal, 59p, 16c, 41f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
3 serving(s) (521cal, 35p, 76c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (48 items)
Legumes and Legume Products
Roasted peanuts
1/2 cup (64g)
Peanut butter
4 tbsp (64g)
Lentils, raw
1 1/2 cup (288g)
Dairy and Egg Products
Sliced cheese
5 slice (1 oz ea) (140g)
Butter
1 1/6 stick (132g)
Parmesan cheese
1 1/2 tbsp (8g)
Heavy cream
1/2 cup (135mL)
Cheese
1 3/4 cup, shredded (198g)
Eggs
15 medium (660g)
Goat cheese
2 1/2 oz (71g)
Baked Products
Bread
2 lbs (864g)
Finfish and Shellfish Products
Yellowfin tuna steaks, raw
2 1/3 lbs (1058g)
Shrimp, raw
3/4 lbs (341g)
Canned tuna
4 can (688g)
Salmon
3 1/3 fillet/s (6 oz each) (567g)
Fats and Oils
Olive oil
3 oz (100mL)
Oil
6 1/4 tbsp (94mL)
Mayonnaise
10 tbsp (150mL)
Salad dressing
1/3 cup (79mL)
Vegetables and Vegetable Products
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Shallots
3 tbsp chopped (30g)
Garlic
7 2/3 clove (23g)
Kale leaves
3 3/4 bunch (638g)
Onion
3 medium (2-1/2" dia) (333g)
Tomatoes
3 medium whole (2-3/5" dia) (346g)
Bell pepper
4 large (656g)
Mushrooms
1/3 lbs (149g)
Spices and Herbs
Black pepper
1/4 oz (6g)
Salt
1 oz (29g)
Garlic powder
1 tsp (3g)
Rosemary, dried
1 tsp (1g)
Yellow mustard
1 1/4 tsp or 1 packet (6g)
Paprika
5 dash (3g)
Dijon mustard
3 1/3 tbsp (50g)
Beverages
Water
24 1/4 cup(s) (5747mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Uncooked dry pasta
6 oz (171g)
Fruits and Fruit Juices
Avocados
8 3/4 avocado(s) (1759g)
Lemon
3 3/4 small (218g)
Fruit juice
28 fl oz (840mL)
Lime juice
2 1/3 fl oz (72mL)
Strawberries
10 medium (1-1/4" dia) (120g)
Other
Vegan sausage
3 1/2 sausage (350g)
Frozen cauliflower
2 1/2 cup (298g)
Mixed greens
7 cup (210g)
Nut and Seed Products
Walnuts
10 tbsp, shelled (63g)
Snacks
Rice cakes, any flavor
2 cakes (18g)
Sweets
Honey
5 tsp (35g)
lunch prep - 1 days
1. Grilled cheese sandwich
1238cal, 54p, 62c, 82f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
dinner prep - 2 days
1. Simple seared tuna steak
823cal, 129p, 0c, 34f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Rub both sides of the steaks with olive oil.
2
Season both sides generously with salt, pepper, and any other preferred seasonings.
3
Place a skillet over high heat. Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare to medium-rare doneness. If you prefer your tuna more well-done, cook for an additional 1-2 minutes per side. Be careful not to overcook, as tuna can become dry.
4
Remove the tuna from the pan and let it rest for a minute or two.
5
Slice the tuna against the grain for serving.
2. Sweet potato wedges
782cal, 10p, 109c, 26f (per meal)
1/4 cup (68mL)
6 sweetpotato, 5" long (1260g)
1/2 tbsp, ground (3g)
1 tbsp (18g)
Recipe has been scaled from original by 1.5x. 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Shrimp scampi
1045cal, 50p, 68c, 62f (per meal)
3 tbsp chopped (30g)
1 1/2 tbsp (8g)
3/4 cup(s) (178mL)
6 oz (171g)
1/2 cup (135mL)
6 tbsp (85g)
6 clove (18g)
3/4 lbs (341g)
Recipe has been scaled from original by 3x. 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. Simple kale & avocado salad
460cal, 9p, 19c, 31f (per meal)
2 avocado(s) (402g)
2 bunch (340g)
2 small (116g)
Recipe has been scaled from original by 2x. 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. Vegan bangers and cauliflower mash
1263cal, 102p, 54c, 67f (per meal)
1 3/4 small (123g)
3 1/2 sausage (350g)
1 3/4 tbsp (26mL)
2 1/2 cup (298g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1 small (70g)
4 large (656g)
4 dash (0g)
4 dash (2g)
4 tsp (20mL)
2 avocado(s) (402g)
4 can (688g)
Recipe has been scaled from original by 4x. 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.
3. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 3/4 medium whole (2-3/5" dia) (215g)
1 3/4 avocado(s) (352g)
1/4 cup (53mL)
1/4 cup minced (53g)
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 - 1 days
1. Rosemary mushroom cheese sandwich
1427cal, 79p, 94c, 75f (per meal)
1 3/4 cup (53g)
1 tsp (1g)
1/3 lbs (149g)
1 3/4 cup, shredded (198g)
7 slice(s) (224g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 bunch (43g)
1/4 small (15g)
Recipe has been scaled from original by 0.25x. 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. Egg salad sandwich
1355cal, 63p, 65c, 89f (per meal)
5 dash or 1 packet (3g)
1/3 tsp (1g)
5 slice (160g)
1/3 tsp (0g)
1/3 tsp (1g)
5/8 small (44g)
5 tbsp (75mL)
7 1/2 medium (330g)
Recipe has been scaled from original by 2.5x. 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.
2. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
dinner prep - 2 days
1. Honey dijon salmon
670cal, 59p, 16c, 41f (per meal)
1 tbsp (17mL)
1 2/3 clove (5g)
5 tsp (35g)
1/4 cup (50g)
3 1/3 fillet/s (6 oz each) (567g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Lentils
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 bunch (255g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. 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 - 1 days
1. Strawberry avocado goat cheese panini
1219cal, 41p, 70c, 73f (per meal)
10 medium (1-1/4" dia) (120g)
2 1/2 tsp (11g)
2 1/2 oz (71g)
1 1/4 avocado(s) (251g)
5 slice (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
3. Simple mixed greens and tomato salad
265cal, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.