A pescatarian is an individual who follows a vegetarian diet but also eats seafood. They do not eat red meat or poultry and only some include eggs and dairy products. It consists of mostly plant-based foods such as nuts, whole grains, legumes, produce, and healthy fats.
Many advantages come with a pescatarian diet, featuring a lower risk of obesity and chronic diseases like diabetes and heart disease. As the diet contains mostly whole and less processed foods, it is better for your overall health. These foods also have a lot of fiber, which means a happy gut.
It is recommended that humans get 0.8 grams of protein per 2.2 pounds of body weight daily to stay healthy. That is about 51 grams of protein for a person that weighs 140 pounds. However, some people choose to eat more protein, especially if they want to build more muscle. Fish and other kinds of seafood are great sources of protein, as well as omega-3 fatty acids. They also contain many other nutrients, such as vitamin B12, zinc, and selenium, which can be found in oysters. Seafood is not only high-protein but also low in calories.
What do pescatarians eat?
- Fruits
- Vegetables
- Whole grains
- Legumes, beans, lentils, tofu, hummus
- Fish and shellfish
- Nuts, nut butters, peanuts, seeds
- Seeds (hemp, chia, flaxseeds)
- Eggs
- Dairy (yogurt, milk, cheese)
What do pescatarians not eat?
- Beef
- Chicken
- Lamb
- Pork
- Turkey
- Wild game
Meal prepping everything at once so you have a few days of meals ready for the week makes life easier. That way you can enjoy the rest of the week without having to cook again. If you haven’t meal prepped before, or if you haven’t meal prepped as a pescatarian, it will be helpful to use these tips.
- Plan out your menu by writing down the meals you want.
- See what’s already in your fridge and pantry and put together a grocery list of what you need.
- Schedule a time for going grocery shopping and cooking. Depending on what you make and how long it takes to shop, it could take a few hours. Many individuals like to cook on Sunday afternoons, but do it according to your schedule.
- Make any sauces or marinades and chop up ingredients for simple prep the day of.
- Invest in durable containers that will store your meals without compromising the quality.
- Buy frozen seafood to save money or buy it fresh and freeze it for later.
- Start with simple meals and don’t make too much and overwhelm yourself.
Meal prepping can also help with portion control and weight loss because you normally distribute everything into a container. The meals you prep can be eaten the same week, or you can freeze them and save them for another time.
Example Meal Plan
Monday
Breakfast: Strawberry chia seed pudding
Lunch: Creamy sriracha shrimp bowls
Dinner: Baked spaghetti squash casserole
Tuesday
Breakfast: Apple pie overnight oats
Lunch: Vegan buddha bowl
Dinner: Baked salmon with sweet potatoes and asparagus
Wednesday
Breakfast: Strawberry chia seed pudding
Lunch: Creamy sriracha shrimp bowls
Dinner: Baked spaghetti squash casserole
Thursday
Breakfast: Apple pie overnight oats
Lunch: Vegan buddha bowl
Dinner: Baked salmon with sweet potatoes and asparagus
Friday
Breakfast: Greek yogurt with fruit
Lunch: Soba noodle salad with tofu
Dinner: Black bean burger with side salad
This is just an example so feel free to change it up as much as you would like. We included repeated meals as it means less time spent cooking and fewer ingredients to manage. It also means less waste and less time planning meals.
Snacks:
- Hummus with bell peppers and cucumbers
- Apple slices with almond butter
- Handful of mixed nuts
- Greek yogurt with granola
- Carrot sticks with guacamole
Sometimes life gets a little too busy and you may not have any time to cook. There are many great meal delivery service options out there that have pescatarian-friendly ready-to-eat meals. Ideal Nutrition offers many options that are full of flavor and freshness. Meals like shrimp scampi, vegan sweet & sour cauliflower, spinach and ricotta ravioli, and much more.
Disadvantages of a Pescatarian Diet
There is a risk of consuming too much seafood as it contains mercury and other contaminants. Additionally, those who eat more plant-based may overeat on carbs. Besides these, there are not many drawbacks to the diet as it is safe and healthy.
Being a pescatarian means there is a little more variety in dishes compared to vegetarians, especially when eating out. Dining out at restaurants can be less challenging because there are normally seafood options that you can choose from. As long as it is not deep-fried, it’s a healthier choice compared to something such as a grilled cheese sandwich.
Being a pescatarian may be challenging for those who eat meat consistently, so you may need to slowly cut out foods and work your way into it. It’s also important to shift your mindset from thinking of this as a diet and changing it to seeing it as a lifestyle. There are plenty of resources out there to learn more about the pescatarian way of living and what kind of amazing meals you can eat.
Conclusion
There may be a specific reason why you would like to start a pescatarian diet, whether it’s for personal, health, or environmental reasons. While it can improve your health, it is not for everyone. As always, it’s perfectly fine to try it out and see if you enjoy it and it’s right for you. Whether it becomes a long-term commitment or a beneficial trial, experimenting with different food choices is a journey toward finding what best supports your well-being.
