1600 calorie intermittent fasting pescetarian meal plan
In just a few clicks, generate your own 1600 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 (1625cal, 110g protein, 100g net carbs, 74g fat, 28g fiber per day) cannot be customized.
Day 1
1625cal, 106g protein, 129g net carbs, 64g fat, 25g fiber
1 tortilla(s) (389cal, 26p, 27c, 17f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
1 serving(s) (322cal, 19p, 25c, 11f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1625cal, 101g protein, 135g net carbs, 66g fat, 23g fiber
1 wrap(s) (521cal, 29p, 35c, 29f)
2 serving(s) (284cal, 16p, 10c, 18f)
1 serving(s) (322cal, 19p, 25c, 11f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1625cal, 130g protein, 37g net carbs, 90g fat, 35g fiber
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1625cal, 130g protein, 37g net carbs, 90g fat, 35g fiber
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1650cal, 100g protein, 116g net carbs, 78g fat, 20g fiber
6 oz salmon (561cal, 39p, 17c, 34f)
1 1/2 serving(s) (155cal, 5p, 30c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1600cal, 103g protein, 122g net carbs, 65g fat, 29g fiber
1 serving(s) (353cal, 16p, 11c, 24f)
1 bar (245cal, 20p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (600cal, 36p, 70c, 18f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1600cal, 103g protein, 122g net carbs, 65g fat, 29g fiber
1 serving(s) (353cal, 16p, 11c, 24f)
1 bar (245cal, 20p, 26c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (600cal, 36p, 70c, 18f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (56 items)
Vegetables and Vegetable Products
Tomatoes
5 medium whole (2-3/5" dia) (593g)
Cabbage
2 tbsp, shredded (9g)
Raw celery
3 stalk, small (5" long) (51g)
Onion
1 1/4 medium (2-1/2" dia) (138g)
Frozen broccoli
4 cup (364g)
Bell pepper
3 1/2 large (581g)
Canned crushed tomatoes
3/4 cup (182g)
Mashed potato mix
1 1/2 oz (43g)
Fresh parsley
1 1/2 sprigs (2g)
Garlic
2 clove (6g)
Dairy and Egg Products
Fresh mozzarella cheese
1/3 lbs (151g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Butter
4 tbsp (57g)
Whole milk
2/3 cup (161mL)
Eggs
2 large (100g)
Fats and Oils
Balsamic vinaigrette
1 1/2 oz (45mL)
Oil
2 1/4 oz (70mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
1/4 cup (68mL)
Spices and Herbs
Fresh basil
1/2 oz (12g)
Cajun seasoning
2 tsp (5g)
Curry powder
1 tsp (2g)
Black pepper
1/4 tbsp (1g)
Salt
3 g (3g)
Ground cumin
1 tbsp (6g)
Dried dill weed
1/4 tbsp (1g)
Balsamic vinegar
1/2 tbsp (8mL)
Baked Products
Flour tortillas
2 1/2 tortilla (approx 7-8" dia) (121g)
Naan bread
3 piece (270g)
Finfish and Shellfish Products
Cod, raw
1 4oz fillet(s) (113g)
Canned salmon
1 5oz can(s) (undrained) (142g)
Canned tuna
3 can (516g)
Salmon
6 oz (170g)
Shrimp, raw
1/2 lbs (227g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Limes
2 1/4 fruit (2" dia) (151g)
Lemon juice
1 1/6 fl oz (35mL)
Lime juice
1 tbsp (15mL)
Other
Mixed greens
2 1/2 package (5.5 oz) (385g)
Curry paste
1 tbsp (15g)
Protein bar (20g protein)
2 bar (100g)
Pad thai stir fry sauce
4 tbsp (57g)
Nut and Seed Products
Sunflower kernels
2 tbsp (24g)
Coconut milk, canned
3/4 cup (180mL)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Tempeh
3/4 lbs (340g)
Lentils, raw
1/2 cup (96g)
Black beans
4 tbsp (60g)
Firm tofu
2 slice(s) (168g)
Roasted peanuts
20 peanut(s) (20g)
Beverages
Water
8 cup(s) (1941mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Soups, Sauces, and Gravies
Salsa verde
2 tbsp (32g)
Apple cider vinegar
1/2 tbsp (0mL)
Cereal Grains and Pasta
Rice noodles
4 oz (114g)
lunch prep - 1 days
1. Fish taco
390 cals, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1 4oz fillet(s) (113g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
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. Curried chickpea salad
320 cals, 19p, 25c, 11f (per meal)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1 can (448g)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
lunch prep - 1 days
1. Salmon salad wrap
520 cals, 29p, 35c, 29f (per meal)
1 tortilla (approx 10" dia) (72g)
1 5oz can(s) (undrained) (142g)
1 dash (0g)
1 dash (0g)
1 tbsp minced (15g)
1 stalk, small (5" long) (17g)
2 tbsp (30mL)
1
Drain canned salmon and discard any liquid.
2
Combine the salmon with all other ingredients, besides the tortilla, in a small bowl. Mix well.
3
Take salmon mixture and roll it up in the tortilla to create a wrap.
4
Serve.
2. Caprese salad
285 cals, 16p, 10c, 18f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. 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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Salmon & veggie one pot
560 cals, 40p, 17c, 34f (per meal)
1/4 tbsp (2g)
1/6 cup(s) (44mL)
3/4 tbsp (11mL)
1/4 tbsp (1g)
3/4 cup (182g)
3/4 small (53g)
3/4 medium (89g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
2. Instant mashed potatoes
155 cals, 5p, 30c, 1f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
lunch prep - 1 days
1. Curried lentils
725 cals, 27p, 60c, 37f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
lunch prep - 2 days
1. Salsa verde tofu salad
355 cals, 16p, 11c, 24f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
2 slice(s) (168g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Pad thai with shrimp & egg
600 cals, 36p, 70c, 18f (per meal)
2 fruit (2" dia) (134g)
20 peanut(s) (20g)
1/2 lbs (227g)
4 tbsp (57g)
4 oz (114g)
2 clove (6g)
1 tbsp (15mL)
2 large (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice noodles according to package. Drain and set aside.
2
Heat the oil in a skillet over medium heat. Add the garlic and saute until fragrant, about a minute.
3
Add the egg and scramble it until lightly set- about 30 seconds.
4
Add the shrimp and cook until the shrimp and egg are mostly done- about 3 minutes.
5
Add in the rice noodles and the Pad Thai sauce and cook for a few more minutes until heated through.
6
Transfer to a serving plate and top with crushed peanuts and lime wedges (optional).
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!