3500 calorie intermittent fasting pescetarian meal plan
Table of Contents
Overview
This 3500-calorie pescetarian intermittent fasting meal plan is designed for people who want a high-energy, nutrient-dense weekly plan that fits an eating window. There are two possible ways to use the plan: generate a customizable diet plan where you pick, swap and randomize recipes to match your tastes and macro targets, or download the pre-made 7-day PDF that shows a complete menu, exact macros and step-by-step recipes. Both options include a consolidated grocery list and clear cooking instructions so you can follow the meal plan with minimal prep.
The sample nutrition plan averages roughly 3475 calories per day with high protein (about 240g daily in the PDF example) alongside balanced carbs, fats and fiber, and features seafood, tofu, seitan, legumes, dairy and protein shakes for consistent amino acids. Typical meals include salmon with coconut ginger broccoli, almond-crusted tilapia, Caribbean seafood skewers, hearty vegan stews, tofu salads, lentils, rice and several salads and sandwiches. Use the weekly plan generator to adjust portion sizes and swap recipes for allergies or preferences, or stick to the locked PDF for a ready-made diet plan with fixed macros and an organized grocery list.
When paired with regular resistance training, this high-calorie meal plan can help support muscle growth, faster recovery, and steady energy during intermittent fasting windows, and is suitable for maintaining or gradually increasing body weight in a controlled way. The pescetarian emphasis increases omega-3 intake and, together with plant foods and fiber-rich choices, may improve satiety and digestive regularity. Whether you customize the plan or follow the downloadable weekly plan, the structured nutrition plan is built to fuel performance, enhance recovery and simplify meal prep.
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 (3475cals, 247g protein, 186g net carbs, 169g fat 52g fiber per day) cannot be customized.
Day 1
3450cals, 221g protein, 147g net carbs, 197g fat 56g fiber per day
2 sandwich(es) (815cal, 45p, 54c, 43f)
3 1/4 serving(s) (762cal, 10p, 21c, 59f)
12 oz salmon (1264cal, 82p, 19c, 92f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3450cals, 255g protein, 225g net carbs, 155g fat 38g fiber per day
2 1/3 serving(s) (1280cal, 71p, 132c, 46f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 2/3 serving(s) (1255cal, 112p, 60c, 61f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3450cals, 249g protein, 137g net carbs, 190g fat 48g fiber per day
3 1/2 serving(s) (1234cal, 55p, 39c, 83f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
3 2/3 serving(s) (1255cal, 112p, 60c, 61f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3475cals, 268g protein, 209g net carbs, 159g fat 36g fiber per day
3 1/2 serving(s) (1234cal, 55p, 39c, 83f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
24 oz (748cal, 123p, 8c, 24f)
3 2/3 serving(s) (891cal, 12p, 134c, 33f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3450cals, 224g protein, 243g net carbs, 143g fat 73g fiber per day
3 sandwich(es) (1160cal, 68p, 88c, 47f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
7 skewers (715cal, 77p, 36c, 27f)
3 1/2 serving(s) (676cal, 11p, 86c, 25f)
4 carrots(s) (211cal, 3p, 20c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3500cals, 242g protein, 217g net carbs, 157g fat 63g fiber per day
2 sandwich(es) (991cal, 78p, 48c, 51f)
2 3/4 serving(s) (633cal, 13p, 26c, 42f)
7 skewers (715cal, 77p, 36c, 27f)
3 1/2 serving(s) (676cal, 11p, 86c, 25f)
4 carrots(s) (211cal, 3p, 20c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3450cals, 272g protein, 125g net carbs, 184g fat 53g fiber per day
2 sandwich(es) (991cal, 78p, 48c, 51f)
2 3/4 serving(s) (633cal, 13p, 26c, 42f)
16 1/2 oz (1165cal, 112p, 44c, 56f)
3 cup(s) (401cal, 9p, 6c, 35f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (57 items)
Spices and Herbs
Black pepper
1/3 oz (10g)
Salt
1 oz (30g)
Garlic powder
1 tbsp (9g)
Rosemary, dried
4 dash (1g)
Fresh thyme
1 3/4 tsp (1g)
Ground cumin
2 1/3 tbsp (15g)
Cajun seasoning
2 2/3 tbsp (18g)
Ground ginger
1/2 tsp (1g)
Paprika
1 3/4 tsp (4g)
Fats and Oils
Olive oil
6 1/2 oz (204mL)
Salad dressing
6 tbsp (90mL)
Oil
6 oz (178mL)
Mayonnaise
6 tbsp (90mL)
Vegetables and Vegetable Products
Tomatoes
7 1/2 medium whole (2-3/5" dia) (921g)
Onion
3 medium (2-1/2" dia) (331g)
Mushrooms
3 oz (85g)
Fresh ginger
1 slices (1" dia) (2g)
Broccoli
2 stalk (302g)
Green pepper
1/2 cup, chopped (68g)
Garlic
11 clove(s) (33g)
Potatoes
3 1/2 lbs (1540g)
Carrots
10 1/2 medium (647g)
Raw celery
1/6 bunch (104g)
Kale leaves
2 3/4 bunch (468g)
Frozen broccoli
3 cup (273g)
Fruits and Fruit Juices
Avocados
9 1/2 avocado(s) (1908g)
Lime juice
4 1/2 fl oz (137mL)
Canned pineapple
2 1/2 cup, chunks (475g)
Lemon
2 3/4 small (160g)
Other
Mixed greens
19 cup (570g)
Dark beer (e.g. guinness)
1 1/6 bottle (12 oz) (mL)
Skewer(s)
14 skewer(s) (14g)
Plant-based deli slices
15 slices (156g)
Dairy and Egg Products
Cheese
1 cup, shredded (113g)
Whole milk
1/4 gallon (1080mL)
Butter
5 3/4 tbsp (82g)
Baked Products
Bread
1 1/4 lbs (576g)
Beverages
Water
1 1/3 gallon (5184mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Soy sauce
3 1/2 tsp (18mL)
Black beans
14 tbsp (210g)
Firm tofu
7 slice(s) (588g)
Nut and Seed Products
Coconut milk, canned
1/2 can (226mL)
Roasted pumpkin seeds, unsalted
14 tbsp (103g)
Almonds
2/3 cup, slivered (74g)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Cod, raw
2 1/2 lbs (1077g)
Shrimp, raw
14 oz (397g)
Canned tuna
1 1/4 lbs (567g)
Tilapia, raw
16 1/2 oz (462g)
Cereal Grains and Pasta
Seitan
2 1/3 lbs (1063g)
All-purpose flour
2 1/2 oz (67g)
Long-grain white rice
1 cup (170g)
Sweets
Brown sugar
3 1/2 tsp (14g)
Soups, Sauces, and Gravies
Salsa verde
1/2 cup (112g)
Hot sauce
1 tbsp (15mL)
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
815cal, 45p, 54c, 43f (per meal)
1 cup (30g)
4 dash (1g)
3 oz (85g)
1 cup, shredded (113g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. 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. Tomato and avocado salad
762cal, 10p, 22c, 60f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (3g)
2 1/2 tsp (12mL)
1 1/2 medium whole (2-3/5" dia) (200g)
1 1/2 avocado(s) (327g)
3 1/4 tbsp (49mL)
3 1/4 tbsp minced (49g)
Recipe has been scaled from original by 1.63x. 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.
dinner prep - 1 days
1. Salmon & coconut ginger broccoli
1264cal, 82p, 19c, 92f (per meal)
1 slices (1" dia) (2g)
1/2 can (226mL)
2 stalk (302g)
3/4 lbs (340g)
1
Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
2
Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
3
Plate salmon and broccoli. Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Garlic pepper seitan
1255cal, 112p, 60c, 61f (per meal)
1/2 tsp (3g)
1/4 cup (55mL)
1 tsp, ground (2g)
29 1/3 oz (832g)
1/2 cup, chopped (68g)
9 clove(s) (28g)
1 cup, chopped (147g)
1/2 cup (110mL)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (2g)
3/4 tbsp (11mL)
1 1/2 medium whole (2-3/5" dia) (185g)
1 1/2 avocado(s) (302g)
3 tbsp (45mL)
3 tbsp minced (45g)
Recipe has been scaled from original by 1.5x. 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. Vegan guinness stew
1280cal, 71p, 132c, 46f (per meal)
1 3/4 tsp (1g)
3 1/2 tsp (9g)
1 1/6 bottle (12 oz) (mL)
3 1/2 tsp (14g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1 3/4 clove(s) (5g)
1 1/6 medium (2+-1/4" to 3-1/4" dia.) (248g)
1 1/6 medium (71g)
1 3/4 stalk, medium (7-1/2" - 8" long) (70g)
5/8 medium (2-1/2" dia) (64g)
3 1/2 tsp (17mL)
1/2 lbs (231g)
3 tbsp (44mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat 2 tablespoons olive oil and soy sauce in a skillet over medium-high heat. Saute seitan in hot oil until browned on all sides, about 5 minutes.
2
Heat remaining olive oil in a large pot over medium-high heat. Saute onion, celery, carrots, potatoes, and garlic in hot oil until onions are soft, 3 to 5 minutes. Reduce heat to medium and slowly stir beer into vegetable mixture.
3
Stir brown sugar, flour, thyme, salt, and black pepper into beer mixture; add seitan. Bring mixture to a simmer, reduce heat to low, and cook until stew reduces and thickens, about 45 minutes.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Salsa verde tofu salad
1234cal, 55p, 39c, 83f (per meal)
3 1/2 roma tomato (280g)
1/2 cup (112g)
2 1/3 tbsp (15g)
14 tbsp (210g)
14 tbsp (103g)
14 slices (350g)
10 1/2 cup (315g)
2 1/3 tbsp (35mL)
7 slice(s) (588g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Cajun cod
748cal, 123p, 8c, 24f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttery white rice
891cal, 13p, 134c, 33f (per meal)
1 cup (170g)
2 cup(s) (435mL)
1 tsp (6g)
2 3/4 tbsp (39g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
dinner prep - 2 days
1. Caribbean seafood skewers
715cal, 77p, 36c, 27f (per meal)
1/4 cup (53mL)
1/2 tsp (3g)
1 tsp (3g)
1/2 tsp (1g)
1 3/4 tsp (4g)
3 1/2 tsp (18mL)
14 oz (397g)
14 oz (397g)
2 1/2 cup, chunks (475g)
14 skewer(s) (14g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Skewer the shrimp, cod, and pineapple in an alternating pattern.
2
Mix the dry spices in a small bowl. Rub the skewers with half of the oil and pat the spices evenly over them.
3
Heat the remaining half of oil in a large skillet over medium heat. Add the skewers and cook for about 5 minutes, flip it gently to the other side, and cook for another 5 minutes or until the shrimp is pink and the cod is fully cooked.
4
Serve with a sprinkle of lime juice.
2. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. Baked fries
676cal, 11p, 86c, 25f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
1160cal, 68p, 88c, 47f (per meal)
1 1/2 cup (45g)
1 tbsp (15mL)
1 avocado(s) (201g)
6 slice(s) (192g)
15 slices (156g)
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Tomato and avocado salad
411cal, 5p, 12c, 32f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1/2 tbsp (7mL)
7/8 medium whole (2-3/5" dia) (108g)
7/8 avocado(s) (176g)
1 3/4 tbsp (26mL)
1 3/4 tbsp minced (26g)
Recipe has been scaled from original by 0.88x. 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 sandwich
991cal, 78p, 48c, 51f (per meal)
1 stalk, small (5" long) (17g)
10 oz (284g)
2 dash (1g)
2 dash (0g)
3 tbsp (45mL)
4 slice (128g)
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 one slice of bread and top with the other.
2. Simple kale & avocado salad
633cal, 13p, 26c, 42f (per meal)
2 3/4 avocado(s) (553g)
2 3/4 small (160g)
2 3/4 bunch (468g)
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. Almond crusted tilapia
1165cal, 112p, 44c, 56f (per meal)
16 1/2 oz (462g)
2/3 cup, slivered (74g)
4 tsp (21mL)
1/3 tsp (1g)
1/2 cup(s) (57g)
Recipe has been scaled from original by 1.38x. 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. Buttered broccoli
401cal, 9p, 6c, 35f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.