Enjoy a full week of healthy pescatarian diet recipes in this nutritious meal plan. A pescatarian diet is perfect for people who may want to cut back on their meat intake but aren’t quite ready to take the plunge into only eating plant-based foods. We include plenty of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry. Plus, eating more omega-3 rich seafood and plant-based meals offers a ton of health benefits, so increasing your intake is always a good idea. If you’re worried about overfishing and the sustainability of eating fish, check out our Buyer’s Guide to Seafood for more information.
What Is a Pescatarian Diet?
A pescatarian diet is basically a vegetarian diet that also includes fish. Most people who are pescatarian also eat eggs and dairy, so we included both in this plan. People following a pescatarian diet do not eat any meat or poultry.
Pescatarian Diet Benefits
If you’re wondering “Is the pescatarian diet healthy?” the answer is a resounding yes! People who eat more plant-based meals tend to eat more fiber because of the focus on fruits, vegetables, beans and lentils. Fiber has a ton of health benefits, like promoting a healthy gut and reducing the risk of heart disease and diabetes, and it helps maintain a healthy weight. Plus, the pescatarian diet includes fish, which means you can still get plenty of vitamin B12 and omega-3 fatty acids—both nutrients that can be difficult to get enough of in a vegan diet.
Roasted Salmon Caprese
Pescatarian Diet for Weight Loss
So, is a pescatarian diet good for weight loss? It just might be. Cutting back on meat can have some serious weight-loss benefits—research shows that people who adopt a more vegetarian way of eating tend to eat about 300 calories less daily than their meat-eating counterparts. Plus, all the fiber in plant-based eating helps keep us full, which means we don’t feel as hungry in between meals. To promote a healthy weight loss of 1 to 2 pounds a week, we set this plan at 1,200 calories a day and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on your needs.
Pescatarian Diet Foods List
On the pescatarian diet, these are the foods that are allowed:
FishLegumes (beans and lentils)VegetablesTofu and other soy productsSeitanFruitsGrains (especially whole grains like brown rice, quinoa, whole-wheat bread and oatmeal)EggsYogurt, milk and other dairy productsNuts and seedsTempeh
How to Meal-Prep Your Week of Meals:
Bake a batch of Maple Granola to have throughout the week. Store in an air-tight container to keep fresh. (To Buy: amazon.com, $12)Make the Green Goddess Quinoa Bowls with Arugula & Shrimp to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh during the week. (To Buy: amazon.com, $26 for 5)Cook a batch of Parmesan & Vegetable Muffin-Tin Omelets to have throughout the week. Store in an air-tight container to keep fresh for the week. (To Buy: amazon.com, $15)Mix up Citrus-Lime Vinaigrette to have throughout the week. Store in a leak-proof container for the week. (To Buy: amazon.com, $7)
Day 1
Breakfast (290 calories)
1 serving Strawberry-Pineapple Smoothie1 clementine
A.M. Snack (97 calories)
1/2 cup nonfat plain Greek yogurt1/2 cup blackberries
Lunch (366 calories)
1 serving Vegetarian Niçoise Salad
P.M. Snack (64 calories)
1 cup raspberries
Dinner (395 calories)
1 serving Roasted Salmon Caprese1 serving Basic Quinoa
Daily Totals: 1,213 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodium
To make it 1,500 calories: Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to lunch.
Day 2
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Breakfast (278 calories)
1 cup nonfat plain Greek yogurt1 serving Maple Granola
A.M. Snack (62 calories)
1 medium orange
Lunch (365 calories)
1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp1 large pear
P.M. Snack (37 calories)
1 medium bell pepper, sliced
Dinner (468 calories)
1 serving Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens1/2 avocado, sliced2 Tbsp. Citrus-Lime Vinaigrette
Daily Totals: 1,209 calories, 57 g protein, 149 g carbohydrates, 37 g fiber, 50 g fat, 937 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 bell peppers and add 1/3 cup hummus to P.M. snack, and increase to 1 whole avocado at dinner.
Watch: How to Make Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
Day 3
Plate of Spicy Shrimp Tacos recipe Credit: Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
Breakfast (247 calories)
1 serving Parmesan & Vegetable Muffin-Tin Omelets1/2 cup raspberries
P.M. Snack (116 calories)
1 large apple
Dinner (421 calories)
1 serving Spicy Shrimp Tacos
Daily Totals: 1,210 calories, 53 g protein, 158 g carbohydrates, 32 g fiber, 47 g fat, 1,506 mg sodium
To make it 1,500 calories: Add 22 walnut halves to A.M. snack.
To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 4
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A.M. Snack (77 calories)
1 small apple
P.M. Snack (62 calories)
Dinner (429 calories)
1 serving Curried Sweet Potato & Peanut Soup2 cups mixed greens2 Tbsp. Citrus-Lime Vinaigrette
Daily Totals: 1,211 calories, 57 g protein, 168 g carbohydrates, 31 g fiber, 43 g fat, 992 mg sodium
To make it 1,500 calories: Add 1 medium peach to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 whole avocado (sliced) to dinner.
Day 5
vegetarian enchilada casserole Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
A.M. Snack (66 calories)
1/2 cup nonfat plain Greek yogurt
Dinner (478 calories)
1 serving Vegetarian Enchilada Casserole1 serving Jason Mraz’s Guacamole
Daily Totals: 1,218 calories, 59 g protein, 144 g carbohydrates, 33 g fiber, 51 g fat, 1,182 mg sodium
Meal-prep note: Refrigerate 2 servings of the Vegetarian Enchilada Casserole to have for lunches on Day 6 and Day 7.
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 serving Maple Granola to A.M. snack.
Day 6
Baked Halibut with Brussels Sprouts & Quinoa
Breakfast (255 calories)
1 serving Strawberry-Pineapple Smoothie
A.M. Snack (101 calories)
1 medium pear
Lunch (357 calories)
1 serving Vegetarian Enchilada Casserole
P.M. Snack (78 calories)
1 large hard-boiled eggPinch of salt & pepper
Dinner (406 calories)
1 serving Baked Halibut with Brussels Sprouts & Quinoa
Daily Totals: 1,198 calories, 56 g protein, 145 g carbohydrates, 31 g fiber, 51 g fat, 1,406 mg sodium
To make it 1,500 calories: Add 1 medium orange to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 18 unsalted dry-roasted almonds to A.M. snack.
Day 7
Coconut-Curry Cod Stew with Sweet Potato & Rice
A.M. Snack (131 calories)
1 large pear
P.M. Snack (16 calories)
1 cup sliced cucumberPinch of salt & pepper
Dinner (466 calories)
1 serving Coconut-Curry Cod Stew with Sweet Potato & Rice2 cups mixed greens2 Tbsp. Citrus-Lime Vinaigrette
Daily Totals: 1,218 calories, 52 g protein, 148 g carbohydrates, 30 g fiber, 51 g fat, 1,567 mg sodium
To make it 1,500 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1/4 cup hummus to P.M. snack.
To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 22 unsalted dry-roasted almonds to A.M. snack and add 1 whole avocado (sliced) to dinner.
Roasted Salmon Caprese
Roasted Salmon Caprese
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6149762.jpg
Plate of Spicy Shrimp Tacos recipe Credit: Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
Plate of Spicy Shrimp Tacos recipe
Credit: Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
6349105.jpg
6349105.jpg
vegetarian enchilada casserole Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
vegetarian enchilada casserole
Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling
Baked Halibut with Brussels Sprouts & Quinoa
Baked Halibut with Brussels Sprouts & Quinoa
Coconut-Curry Cod Stew with Sweet Potato & Rice
Coconut-Curry Cod Stew with Sweet Potato & Rice
