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: Pre-made plan with PDF
This pre-made PDF plan (3350cal, 236g protein, 289g net carbs, 114g fat, 52g fiber per day) cannot be customized.
Day 1
3325cal, 221g protein, 293g net carbs, 103g fat, 86g fiber
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
3 1/2 serving(s) (1530cal, 87p, 152c, 44f)
4 serving(s) (282cal, 6p, 30c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
3375cal, 236g protein, 267g net carbs, 128g fat, 55g fiber
2 1/4 serving(s) (1225cal, 50p, 169c, 30f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
12 oz tempeh (1301cal, 98p, 44c, 68f)
5/6 cup rice, cooked (184cal, 4p, 41c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
3275cal, 234g protein, 301g net carbs, 108g fat, 42g fiber
2 1/4 serving(s) (1225cal, 50p, 169c, 30f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1 2/3 cup rice, cooked (367cal, 7p, 81c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
3075cal, 225g protein, 318g net carbs, 83g fat, 36g fiber
13 1/3 tender(s) (762cal, 54p, 69c, 30f)
2 cup brown rice, cooked (420cal, 9p, 85c, 3f)
2 pear(s) (226cal, 1p, 43c, 0f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1 2/3 cup rice, cooked (367cal, 7p, 81c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
3250cal, 220g protein, 303g net carbs, 113g fat, 36g fiber
13 1/3 tender(s) (762cal, 54p, 69c, 30f)
2 cup brown rice, cooked (420cal, 9p, 85c, 3f)
2 pear(s) (226cal, 1p, 43c, 0f)
14 2/3 oz (910cal, 86p, 4c, 61f)
3 3/4 serving(s) (662cal, 9p, 99c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
3500cal, 254g protein, 288g net carbs, 129g fat, 44g fiber
14 2/3 oz (910cal, 86p, 4c, 61f)
3 3/4 serving(s) (662cal, 9p, 99c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
3550cal, 265g protein, 254g net carbs, 136g fat, 61g fiber
2 1/2 serving(s) (1054cal, 72p, 40c, 53f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (46 items)
Spices and Herbs
Salt
1 1/2 tbsp (28g)
Black pepper
1 tbsp, ground (7g)
Fresh thyme
1 tsp (1g)
Paprika
2 tbsp (15g)
Fresh basil
3 1/3 tbsp, chopped (9g)
Lemon pepper
1 1/4 tbsp (8g)
Garlic powder
1 1/4 tsp (4g)
Vegetables and Vegetable Products
Garlic
14 1/2 clove(s) (43g)
Collard greens
34 3/4 oz (983g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (701g)
Cucumber
1 cucumber (8-1/4") (301g)
Red onion
1 small (70g)
Onion
1 3/4 medium (2-1/2" dia) (193g)
Ketchup
6 2/3 tbsp (113g)
Sweet potatoes
2 1/2 lbs (1135g)
Fats and Oils
Oil
7 oz (209mL)
Salad dressing
4 tbsp (60mL)
Balsamic vinaigrette
1/4 cup (50mL)
Olive oil
2 1/2 tbsp (38mL)
Cereal Grains and Pasta
Long-grain white rice
2 cup (365g)
Brown rice
1 1/4 cup (232g)
Beverages
Water
24 cup(s) (5662mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Tempeh
30 oz (851g)
Firm tofu
3/4 lbs (347g)
White beans, canned
1 3/4 can(s) (768g)
Soy sauce
7 oz (162mL)
Peanut butter
6 tbsp (97g)
Other
Nutritional yeast
1/2 oz (13g)
Vegan sausage
6 sausage (600g)
Meatless chik'n tenders
26 2/3 pieces (680g)
Vegan meatballs, frozen
24 meatball(s) (720g)
Sub roll(s)
6 roll(s) (510g)
Cottage cheese & fruit cup
2 container (340g)
Coleslaw mix
5 cup (450g)
Fruits and Fruit Juices
Lemon juice
1 1/2 tbsp (23mL)
Pears
4 medium (712g)
Soups, Sauces, and Gravies
Pasta sauce
2 jar (24 oz) (1398g)
Hot sauce
2 1/2 tsp (13mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
2 1/4 lbs (1021g)
Dairy and Egg Products
Fresh mozzarella cheese
6 2/3 oz (189g)
Whole milk
1/4 gallon (840mL)
Sweets
Brown sugar
1/2 cup unpacked (66g)
Finfish and Shellfish Products
Salmon
29 1/3 oz (832g)
Nut and Seed Products
Sunflower kernels
2 1/2 tbsp (30g)
Walnuts
6 3/4 tbsp, shelled (42g)
lunch prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. White rice
385 cals, 8p, 85c, 1f (per meal)
9 1/3 tbsp (108g)
1 1/6 cup(s) (276mL)
1/2 tsp (4g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
1/4 tsp (1g)
2 1/2 clove(s) (8g)
2 1/2 tsp (13mL)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Bean & tofu goulash
1530 cals, 87p, 152c, 44f (per meal)
1 tsp (1g)
1 3/4 tbsp (12g)
1 3/4 tbsp (26mL)
1 3/4 clove (5g)
1 3/4 medium (2-1/2" dia) (193g)
3/4 lbs (347g)
1 3/4 can(s) (768g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Tomato cucumber salad
280 cals, 6p, 30c, 13f (per meal)
2 medium whole (2-3/5" dia) (246g)
1 cucumber (8-1/4") (301g)
1 small (70g)
4 tbsp (60mL)
1
Mix ingredients together in a bowl and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Peanut tempeh
1300 cals, 98p, 44c, 68f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
185 cals, 4p, 41c, 0f (per meal)
1/4 cup (51g)
1/2 cup(s) (132mL)
1/4 tsp (2g)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.28x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Cheese ravioli
1225 cals, 50p, 169c, 30f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. White rice
365 cals, 7p, 81c, 1f (per meal)
1 cup (206g)
2 1/4 cup(s) (527mL)
1 tsp (7g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.11x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Garlic collard greens
210 cals, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Crispy chik'n tenders
760 cals, 54p, 69c, 30f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Brown rice
420 cals, 9p, 85c, 3f (per meal)
1 1/4 cup (232g)
1 tsp (6g)
2 1/2 cup(s) (579mL)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.22x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Tasty broiled salmon
910 cals, 86p, 4c, 61f (per meal)
1/2 cup (110mL)
9 3/4 tbsp (147mL)
1 1/4 tbsp (8g)
3 2/3 clove(s) (11g)
1/2 cup unpacked (66g)
29 1/3 oz (832g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Whisk together the soy sauce, oil, brown sugar, lemon pepper, and garlic in a shallow dish; lay the salmon fillets into the mixture with the skin side facing up. Allow to marinate covered in the refrigerator 4 to 8 hours or overnight.
2
Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
3
Remove salmon from the marinade and arrange on a baking sheet. Discard the marinade.
4
Cook the salmon under the broiler until lightly browned and the flesh flakes easily with a fork, about 7 to 10 minutes. Allow the salmon to rest 5 minutes before slicing and serving.
2. Sweet potato fries
660 cals, 9p, 99c, 17f (per meal)
2 1/2 lbs (1135g)
2 1/2 tbsp (38mL)
1 1/4 tsp (4g)
1 1/4 tsp (3g)
1 1/4 tsp (8g)
5 dash, ground (1g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 2 days
1. Vegan meatball sub
1405 cals, 84p, 162c, 36f (per meal)
12 meatball(s) (360g)
3/4 cup (195g)
1 tbsp (4g)
3 roll(s) (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 1 days
1. Crack slaw with tempeh
1055 cals, 72p, 40c, 53f (per meal)
10 oz (284g)
5 cup (450g)
2 1/2 tsp (13mL)
2 1/2 tbsp (30g)
5 tsp (25mL)
2 1/2 clove (8g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.