1500 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1500 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 (1475cal, 105g protein, 103g net carbs, 58g fat, 32g fiber per day) cannot be customized.
Day 1
1425cal, 110g protein, 60g net carbs, 74g fat, 21g fiber
1 can(s) (354cal, 12p, 30c, 17f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1525cal, 98g protein, 90g net carbs, 73g fat, 30g fiber
1 can(s) (354cal, 12p, 30c, 17f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1 serving(s) (408cal, 40p, 41c, 8f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1500cal, 114g protein, 87g net carbs, 60g fat, 37g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1500cal, 114g protein, 87g net carbs, 60g fat, 37g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1450cal, 107g protein, 134g net carbs, 39g fat, 29g fiber
9 oz (451cal, 53p, 18c, 18f)
1 serving(s) (82cal, 3p, 4c, 5f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1525cal, 92g protein, 161g net carbs, 40g fat, 35g fiber
1 burrito(s) (523cal, 37p, 57c, 11f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1500cal, 96g protein, 105g net carbs, 60g fat, 38g fiber
1 burrito(s) (523cal, 37p, 57c, 11f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1/2 avocado (481cal, 20p, 25c, 25f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (47 items)
Nut and Seed Products
Sunflower kernels
4 oz (111g)
Roasted cashews
1/2 cup, halves and whole (69g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Vegetable broth
1/4 cup(s) (mL)
Apple cider vinegar
1 tbsp (1mL)
Salsa
4 tbsp (65g)
Other
Vegan sausage
2 sausage (200g)
Mixed greens
2 1/2 cup (75g)
Plant-based deli slices
14 slices (146g)
Sriracha chili sauce
2 1/2 tsp (13g)
Nutritional yeast
2 tsp (3g)
Smoked paprika
1/4 tsp (1g)
Vegetables and Vegetable Products
Kale leaves
1 bunch (170g)
Frozen sugar snap peas
6 oz (167g)
Tomatoes
1 2/3 medium whole (2-3/5" dia) (209g)
Fresh parsley
1 bunch (22g)
Onion
1 3/4 small (123g)
Frozen broccoli
2 cup (182g)
Carrots
8 medium (488g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Fruits and Fruit Juices
Lemon
1 small (58g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1 tbsp (15mL)
Beverages
Water
7 1/4 cup(s) (1718mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Spices and Herbs
Lemon pepper
1/3 tsp (1g)
Salt
1/8 oz (4g)
Black pepper
1 1/2 g (1g)
Balsamic vinegar
1 tbsp (15mL)
Ground cumin
2 tsp (4g)
Cereal Grains and Pasta
Long-grain white rice
14 tbsp (162g)
All-purpose flour
3 tbsp (23g)
Seitan
6 oz (170g)
Fats and Oils
Olive oil
1/2 oz (18mL)
Oil
4 tbsp (58mL)
Balsamic vinaigrette
1 tbsp (15mL)
Finfish and Shellfish Products
Shrimp, raw
6 oz (170g)
Tilapia, raw
1/2 lbs (252g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Chickpeas, canned
2 3/4 can (1232g)
Tempeh
1 lbs (454g)
Black beans
1/2 lbs (227g)
Baked Products
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Dairy and Egg Products
Butter
3/8 stick (44g)
Nonfat greek yogurt, plain
3/4 container (123g)
lunch prep - 2 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Shrimp-snap pea-lemon rice bowl
410 cals, 40p, 41c, 8f (per meal)
1/3 tsp (1g)
1/4 cup(s) (59mL)
1/2 tbsp (8mL)
4 tbsp (46g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
1/4 cup(s) (mL)
1/4 package (10 oz) (71g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice:
2
Combine the rice, lemon juice, water, broth and half of the oil in a saucepan.
3
Bring to a boil, then reduce heat.
4
Cover and simmer for 20 minutes or until tender.
5
Mix in lemon pepper. Set aside.
6
Meanwhile, prepare the shrimp:
7
Heat the second half of the oil in a large skillet over medium-high heat.
8
Add the shrimp and season with salt and pepper. Cook for 5-6 minutes or until shrimp is fully pink and opaque.
9
Prepare the snap peas according to its package.
10
Bring the shrimp, snap peas, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
565 cals, 23p, 77c, 12f (per meal)
1 1/4 small (88g)
2 1/2 tsp (13g)
5 tbsp (88g)
1 1/4 can (560g)
10 tbsp (116g)
5 tbsp chopped (19g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Pan seared breaded tilapia
450 cals, 53p, 18c, 18f (per meal)
3/4 tbsp (11g)
3 tbsp (23g)
1/2 lbs (252g)
3 dash (2g)
3 dash, ground (1g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
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.
3. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Seitan & bean wrap
525 cals, 37p, 57c, 11f (per meal)
1 tsp (5mL)
2 tsp (3g)
1/2 cup (15g)
2 tsp (4g)
4 tbsp (65g)
1/2 lbs (227g)
2 tortilla (approx 10" dia) (144g)
6 oz (170g)
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
dinner prep - 1 days
1. Chickpea stuffed avocado
480 cals, 20p, 25c, 25f (per meal)
1/2 avocado(s) (101g)
1 tbsp (12g)
1/4 tsp (1g)
2 tbsp (35g)
1/2 tbsp (8mL)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.