1000 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1000 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 (1000cal, 97g protein, 71g net carbs, 24g fat, 28g fiber per day) cannot be customized.
Day 1
975cal, 102g protein, 71g net carbs, 22g fat, 26g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 serving(s) (63cal, 3p, 8c, 0f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
975cal, 102g protein, 71g net carbs, 22g fat, 26g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 serving(s) (63cal, 3p, 8c, 0f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
975cal, 99g protein, 75g net carbs, 20g fat, 24g fiber
2 serving(s) (369cal, 18p, 39c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cal, 92g protein, 62g net carbs, 28g fat, 35g fiber
3/4 serving(s) (416cal, 26p, 21c, 18f)
2 serving(s) (369cal, 18p, 39c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1025cal, 96g protein, 74g net carbs, 28g fat, 24g fiber
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cal, 95g protein, 76g net carbs, 24g fat, 30g fiber
1 serving(s) (415cal, 20p, 46c, 6f)
1 serving(s) (265cal, 24p, 4c, 17f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1025cal, 94g protein, 72g net carbs, 27g fat, 29g fiber
1 serving(s) (415cal, 20p, 46c, 6f)
4 oz (268cal, 24p, 6c, 16f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (40 items)
Spices and Herbs
Salt
1/8 oz (4g)
Ground cumin
1 3/4 tsp (4g)
Crushed red pepper
1/4 tbsp (1g)
Taco seasoning mix
3/4 tbsp (6g)
Dijon mustard
2 tsp (10g)
Beverages
Water
21 cup(s) (5017mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (248g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Chickpeas, canned
1 can (448g)
Refried beans
6 tbsp (91g)
Tempeh
3 oz (85g)
Black beans
1 1/3 can(s) (585g)
Vegetables and Vegetable Products
Frozen green beans
2 2/3 cup (323g)
Garlic
4 2/3 clove(s) (14g)
Kale leaves
3 1/4 cup, chopped (130g)
Frozen mixed veggies
1 10oz package (284g)
Collard greens
1/2 lbs (227g)
Cauliflower
1 head small (4" dia.) (265g)
Tomato paste
4 tsp (21g)
Onion
2/3 small (47g)
Sweet potatoes
1 1/6 sweetpotato, 5" long (245g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (33mL)
Avocados
3/8 avocado(s) (75g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Nut and Seed Products
Almonds
2/3 oz (24g)
Fats and Oils
Oil
1 1/2 oz (49mL)
Olive oil
1/4 oz (7mL)
Finfish and Shellfish Products
Tilapia, raw
3 oz (84g)
Sardines, canned in oil
2 can (184g)
Salmon
2/3 fillet/s (6 oz each) (113g)
Cereal Grains and Pasta
All-purpose flour
4 tsp (10g)
Other
Teriyaki sauce
4 tbsp (60mL)
Mixed greens
3 1/2 cup (101g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Nutritional yeast
4 tbsp (15g)
Soups, Sauces, and Gravies
Salsa
2 1/4 tbsp (41g)
Barbecue sauce
4 tbsp (72g)
Sweets
Honey
1 tsp (7g)
Dairy and Egg Products
Butter
1 tsp (5g)
lunch prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Lentil kale salad
290 cals, 12p, 24c, 14f (per meal)
1/4 tbsp (2g)
1 1/2 cup(s) (356mL)
1/4 tbsp (1g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, slivered (10g)
1 1/2 tbsp (23mL)
2 1/4 cup, chopped (90g)
6 tbsp (72g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Almond crusted tilapia
210 cals, 20p, 8c, 10f (per meal)
3 oz (84g)
2 tbsp, slivered (14g)
4 tsp (10g)
1/2 dash (0g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. 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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
lunch prep - 1 days
1. Tempeh taco salad bowl
415 cals, 26p, 21c, 18f (per meal)
3/8 tsp (2mL)
6 tbsp (91g)
2 1/4 tbsp (41g)
6 tbsp (11g)
3/8 avocado(s) (75g)
3/4 tbsp (6g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
dinner prep - 2 days
1. Simple sardine salad
265 cals, 24p, 4c, 17f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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. Black bean & sweet potato stew
415 cals, 20p, 46c, 6f (per meal)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 1 days
1. Honey dijon salmon
270 cals, 24p, 6c, 16f (per meal)
2/3 fillet/s (6 oz each) (113g)
2 tsp (10g)
1 tsp (7g)
1/3 clove (1g)
1/4 tbsp (3mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.