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

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