3500 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 3500 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: Sample plan
This sample plan (3525cal, 282g protein, 212g net carbs, 142g fat, 65g fiber per day) was pre-made for your convenience and cannot be customized.
Lunch | Dinner | |
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Mon |
![]() Broiled tilapia, buttered lima beans
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Tue |
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Wed |
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Thu |
![]() Belizean rice and beans, milk, olive oil drizzled lima beans
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Fri |
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Sat |
![]() Avocado tuna salad sandwich, apples with lime juice
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Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
17 1/4 cup(s) (4088mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fruits and Fruit Juices
Lemon juice
1 cup (255mL)
Avocados
5 1/2 avocado(s) (1106g)
Canned pineapple
1 1/4 cup, chunks (238g)
Lime juice
2 tsp (10mL)
Apples
1 medium (3" dia) (182g)
Limes
1/2 fruit (2" dia) (34g)
Vegetables and Vegetable Products
Tomatoes
45 cherry tomatoes (765g)
Zucchini
4 1/2 large (1454g)
Lima beans, frozen
3 package (10 oz) (852g)
Garlic
3 clove(s) (9g)
Onion
3/4 medium (2-1/2" dia) (90g)
Red bell pepper
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
Spices and Herbs
Fresh basil
4 1/2 cup leaves, whole (108g)
Black pepper
1/4 oz (7g)
Salt
3/4 oz (23g)
Cinnamon
1/3 tsp (1g)
Dairy and Egg Products
Whole milk
7 cup (1680mL)
Butter
6 tbsp (83g)
Lowfat cottage cheese
6 1/2 cup (1488g)
Baked Products
Bread
18 1/2 slice (592g)
Finfish and Shellfish Products
Tilapia, raw
3 1/2 lb (1568g)
Canned tuna
2 can (~6 oz) (344g)
Fats and Oils
Olive oil
3 3/4 oz (120mL)
Oil
1 tsp (5mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
7 1/2 can (~19 oz) (3945g)
Canned clam chowder
2 1/2 can (18.5 oz) (1298g)
Nut and Seed Products
Almonds
13 1/2 oz (23 whole kernels) (385g)
Coconut milk, canned
3/4 cup (180mL)
Almond butter
4 tsp (21g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Legumes and Legume Products
Dry kidney beans
16 oz (454g)
dinner prep - 3 days

1. Zoodles with avocado sauce
705 cals, 16p, 27c, 47f (per meal)
Water
1 1/2 cup(s) (355mL)
Lemon juice
13 1/2 tbsp (203mL)
Tomatoes, halved
45 cherry tomatoes (765g)
Fresh basil
4 1/2 cup leaves, whole (108g)
Zucchini
4 1/2 large (1454g)
Avocados, peeled and seed removed
4 1/2 avocado(s) (905g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.

2. Bread and butter
400 cals, 14p, 41c, 17f (per meal)
Butter
3 1/2 tsp (16g)
Bread
3 1/2 slice (112g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread and serve.

3. Protein shake (milk)
515 cals, 64p, 25c, 17f (per meal)
Whole milk
2 cup (480mL)
Protein powder
2 scoop (1/3 cup ea) (62g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
protein prep - 6 days

1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
Water
2 1/2 cup(s) (593mL)
Protein powder
2 1/2 scoop (1/3 cup ea) (78g)
lunch prep - 2 days

1. Broiled tilapia
1190 cals, 158p, 2c, 61f (per meal)
Lemon juice
3 1/2 tbsp (53mL)
Tilapia, raw
3 1/2 lb (1568g)
Olive oil
7 tbsp (105mL)
Black pepper
1 3/4 tsp, ground (4g)
Salt
1 3/4 tsp (11g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.

2. Buttered lima beans
440 cals, 18p, 41c, 16f (per meal)
Lima beans, frozen
2 package (10 oz) (568g)
Salt
1 tsp (6g)
Butter
2 2/3 tbsp (36g)
Black pepper
4 dash, ground (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 3 days

1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
Chunky canned soup (non-creamy varieties)
7 1/2 can (~19 oz) (3945g)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.

2. Roasted almonds
665 cals, 23p, 10c, 53f (per meal)
Almonds
3/4 cup, whole (107g)

3. Cottage cheese and pineapple
325 cals, 50p, 22c, 4f (per meal)
Lowfat cottage cheese
5 1/4 cup (1187g)
Canned pineapple, drained
1 1/4 cup, chunks (238g)
Recipe has been scaled from original by 5.25x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
dinner prep - 2 days

1. Belizean rice and beans
1340 cals, 60p, 185c, 23f (per meal)
Garlic, minced
3 clove(s) (9g)
Onion, chopped
1/2 medium (2-1/2" dia) (55g)
Red bell pepper, chopped
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
Oil
1 tsp (5mL)
Salt
4 dash (3g)
Black pepper
2 dash, ground (1g)
Long-grain white rice
1 cup (185g)
Coconut milk, canned
3/4 cup (180mL)
Water
3/4 cup(s) (178mL)
Dry kidney beans
16 oz (454g)
1
Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
2
Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
3
Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.

2. Milk
75 cals, 4p, 6c, 4f (per meal)
Whole milk
1/2 cup (120mL)

3. Olive oil drizzled lima beans
215 cals, 9p, 21c, 7f (per meal)
Black pepper
2 dash, ground (1g)
Salt
4 dash (3g)
Lima beans, frozen
1 package (10 oz) (284g)
Olive oil
1 tbsp (15mL)
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 sandwich
1480 cals, 111p, 101c, 57f (per meal)
Black pepper
2 dash (0g)
Salt
2 dash (1g)
Lime juice
2 tsp (10mL)
Avocados
1 avocado(s) (201g)
Canned tuna, drained
2 can (~6 oz) (344g)
Bread
8 slice (256g)
Onion, minced
1/2 small (35g)
Recipe has been scaled from original by 2x. 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
Place mixture in between bread slices and serve.

2. Apples with lime juice
120 cals, 1p, 23c, 0f (per meal)
Apples
1 medium (3" dia) (182g)
Limes
1/2 fruit (2" dia) (34g)
1
Slice apple, and squeeze lime juice onto slices.
dinner prep - 1 days

1. Clam chowder
910 cals, 30p, 63c, 55f (per meal)
Canned clam chowder
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. Roasted almonds
335 cals, 11p, 5c, 27f (per meal)
Almonds
6 tbsp, whole (54g)

3. Cottage cheese with almonds and cinnamon
410 cals, 44p, 11c, 20f (per meal)
Lowfat cottage cheese
1 1/3 cup (301g)
Almond butter
4 tsp (21g)
Almonds
8 almond (10g)
Cinnamon
1/3 tsp (1g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.