3500 calorie intermittent fasting pescetarian meal plan

	Lunch	Dinner
Mon	Broiled tilapia, buttered lima beans Pick days Swap	Zoodles with avocado sauce, bread and butter, protein shake (milk) Pick days Swap
Tue
Wed	Chunky canned soup (non-creamy), roasted almonds, cottage cheese and pineapple Pick days Swap
Thu	Belizean rice and beans, milk, olive oil drizzled lima beans Pick days Swap
Fri
Sat	Avocado tuna salad sandwich, apples with lime juice Pick days Swap	Clam chowder, roasted almonds, cottage cheese with almonds and cinnamon Pick days Swap

dinner prep - 3 days

1. Zoodles with avocado sauce

705 cals, 16p, 27c, 47f (per meal)

Scale to:

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.

Using a spiralizer or peeler, create the zucchini noodles.

Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.

In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.

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)

Scale to: , 3 1/2 slice

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.

Spread the butter on the bread and serve.

3. Protein shake (milk)

515 cals, 64p, 25c, 17f (per meal)

Scale to:

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.

Mix until well-combined.

Serve.

protein prep - 6 days

1. Protein shake

275 cals, 61p, 2c, 1f (per meal)

Scale to: , 2 1/2 scoop

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)

Scale to: , 56 oz

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.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

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)

Scale to:

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.

Cook lima beans according to package.

Once drained, add in butter, salt, and pepper; stir until butter is melted.

Serve.

lunch prep - 3 days

1. Chunky canned soup (non-creamy)

620 cals, 45p, 58c, 17f (per meal)

Scale to: , 7 1/2 can(s)

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.

Prepare according to instructions on package.

2. Roasted almonds

665 cals, 23p, 10c, 53f (per meal)

Scale to: , 3/4 cup(s)

Almonds

3/4 cup, whole (107g)

3. Cottage cheese and pineapple

325 cals, 50p, 22c, 4f (per meal)

Scale to:

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.

Drain pineapple juice, and mix pineapple chunks with cottage cheese.

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)

Scale to:

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)

Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.

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.

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)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

3. Olive oil drizzled lima beans

215 cals, 9p, 21c, 7f (per meal)

Scale to:

Black pepper

2 dash, ground (1g)

Salt

4 dash (3g)

Lima beans, frozen

1 package (10 oz) (284g)

Olive oil

1 tbsp (15mL)

Cook lima beans according to package.

Once drained, add in olive oil, salt, and pepper; stir until butter is melted.

Serve.

lunch prep - 1 days

1. Avocado tuna salad sandwich

1480 cals, 111p, 101c, 57f (per meal)

For 1 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.

In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place mixture in between bread slices and serve.

2. Apples with lime juice

120 cals, 1p, 23c, 0f (per meal)

For 1 Meal

Apples

1 medium (3" dia) (182g)

Limes

1/2 fruit (2" dia) (34g)

Slice apple, and squeeze lime juice onto slices.

dinner prep - 1 days

1. Clam chowder

910 cals, 30p, 63c, 55f (per meal)

For 1 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.

Prepare according to instructions on package.

2. Roasted almonds

335 cals, 11p, 5c, 27f (per meal)

For 1 Meal

Almonds

6 tbsp, whole (54g)

3. Cottage cheese with almonds and cinnamon

410 cals, 44p, 11c, 20f (per meal)

For 1 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.

Mix all ingredients together in a small bowl.

Serve.

3500 calorie intermittent fasting pescetarian meal plan

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