1100 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 97g protein, 82g net carbs, 33g fat, 23g fiber per day) cannot be customized.
Day 1
1125cal, 91g protein, 92g net carbs, 35g fat, 19g fiber
2/3 serving(s) (295cal, 15p, 44c, 5f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1025cal, 92g protein, 88g net carbs, 23g fat, 22g fiber
4 1/2 oz (318cal, 31p, 12c, 15f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1100cal, 100g protein, 102g net carbs, 22g fat, 26g fiber
4 1/2 oz (318cal, 31p, 12c, 15f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 potato(es) (264cal, 6p, 49c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1125cal, 94g protein, 116g net carbs, 19g fat, 27g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 potato(es) (264cal, 6p, 49c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1075cal, 111g protein, 29g net carbs, 47g fat, 22g fiber
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1150cal, 96g protein, 74g net carbs, 42g fat, 22g fiber
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1150cal, 96g protein, 74g net carbs, 42g fat, 22g fiber
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (43 items)
Vegetables and Vegetable Products
Tomatoes
1 3/4 medium whole (2-3/5" dia) (216g)
Frozen broccoli
5 oz (138g)
Garlic
1/3 clove(s) (1g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Onion
1/2 small (31g)
Brussels sprouts
1 1/2 cup (132g)
Dairy and Egg Products
Fresh mozzarella cheese
2 2/3 oz (76g)
Whole milk
2 cup (499mL)
Fats and Oils
Balsamic vinaigrette
4 tsp (19mL)
Olive oil
2 1/4 tbsp (34mL)
Oil
4 tsp (20mL)
Spices and Herbs
Fresh basil
4 tsp, chopped (4g)
Salt
1/4 tbsp (2g)
Basil, dried
1/3 tsp, ground (0g)
Black pepper
1/4 tsp (0g)
Apple cider vinegar
1/2 tbsp (7g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
All-purpose flour
4 tbsp (31g)
Legumes and Legume Products
Firm tofu
1/6 package (16 oz) (76g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Tempeh
6 oz (170g)
Beverages
Almond milk, unsweetened
4 tsp (19mL)
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (233g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Other
Lentil pasta
4 oz (113g)
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
1 tsp (1g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Mixed greens
3/4 cup (23g)
Vegan chik'n strips
6 oz (170g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (252g)
Canned tuna
1 3/4 can (301g)
Nut and Seed Products
Almonds
6 tbsp, slivered (41g)
Walnuts
4 tbsp, chopped (28g)
Fruits and Fruit Juices
Clementines
1 fruit (74g)
Avocados
7/8 avocado(s) (176g)
Lime juice
1 3/4 tsp (9mL)
Apples
2 1/4 medium (3" dia) (414g)
Baked Products
Bread
4 slice (128g)
Sweets
Maple syrup
2 tsp (10mL)
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
295 cals, 15p, 44c, 5f (per meal)
2 oz (57g)
1/6 package (16 oz) (76g)
1/6 package (47g)
1/3 clove(s) (1g)
1/8 dash (0g)
4 tsp (20mL)
1/3 tsp, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
4 tbsp (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. 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. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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 and serve.
dinner 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. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
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. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
1 can (172g)
4 slice (128g)
1/4 small (18g)
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.
dinner prep - 2 days
1. Brussel sprout, chik'n & apple salad
385 cals, 23p, 15c, 24f (per meal)
6 oz (170g)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
4 tbsp, chopped (28g)
1/2 tbsp (7g)
2 tsp (10mL)
1 1/2 tbsp (23mL)
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.