7-day Pescatarian Meal Plan

Ditch the steak and hold the chicken. The secret to a healthier life may just be found in the sea. The pescatarian diet focuses on seafood and fish. It also draws upon plant-based foods and has gained attention due to its health benefits. The advantages of going pescatarian are hard to ignore. But is this really the holy grail of healthy eating, and how can it work for you?

Is Pescatarian the Most Healthy Diet?

A 7-day pescatarian meal plan is a great diet to jumpstart your health journey. It encompasses everything great about the diet while providing structure to ensure success. 

Pescatarians are vegetarians who also consume fish and seafood [1]. You may see the diet called “pesco-vegetarian” [2]. Both vegetarians and pescatarians follow a plant-based diet, but pescatarians add seafood for some healthy protein and fats. 

An estimated 1.1% of the population identify as a pescatarian. They’re also more likely to be female than male. Recent research showed a healthy pescatarian diet comes with impressive health benefits.

The American Institute for Cancer Research states that diets such as the 7-day pescatarian meal plan vegetarian diets are consistently linked to lower cancer risks. This is particularly true when it comes to colorectal cancer. Studies have shown there to be a possible link between fish and lower colorectal cancer risks. Evidence is currently limited for drawing any conclusions.

The Pescatarian Diet and Omnivore Diet

The pescatarian diet is similar to the Mediterranean diet in many ways. They both [4]:

• Emphasize plant-based foods
• Prioritize whole and unprocessed foods
• Consider fish and seafood as primary protein sources
• Limit red and processed meats

They’re so similar that many follow a Pesco-Mediterranean diet. This follows the Mediterranean diet principles of using foods such as:

• Olive oil
• Nuts
• Fish/seafood

Both diets help support heart health, but you get more omega-3 fatty acids with the pescatarian diet. At the same time, the Mediterranean diet is less restrictive – you can eat red and processed meats while pescatarians cannot. 

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The Mediterranean diet also permits a high intake of dairy products, eggs, and chicken. The only animal protein accepted in the pescatarian diet is fish and seafood.

The Pescatarian Diet and Vegan Diet

Experts recently compared the Pescatarian Diet to the Vegan Diet [5]:

• Health Considerations: Both diets contain various health benefits, but vegans may face different nutritional challenges. 
• Public Views: Seafood is known to be good for your health. People often view it as being healthier than a vegan diet.
• Environmental Concerns: Pescatarians worry about overfishing and related concerns.
• Supply and Demand: Research predicts increased seafood consumption due to trends moving away from red meat.

Both diets are driven by health, environmental, and ethical goals. However, the pescatarian diet is preferred due to the health benefits and sustainability. More research is still needed. 

Read more: Pescatarian Meal Plan: Why This Fish-Centric Diet Is Exactly What The Doctor Ordered

Can You Lose Weight Being Pescatarian?

Could a pescatarian diet be good for weight loss? It certainly can. 

Research has shown that vegetarians, including pescatarians, tend to consume fewer calories daily compared to meat eaters [6]. In addition, the high fiber content of plant-based foods keeps you feeling full longer. This lessens your chances of snacking between meals while keeping the calories at bay.

A 7-day pescatarian meal plan for weight loss is an excellent first step to achieve your calorie goals. It allows careful planning and structure to increase your chance of success. To support a healthy weight loss of 1 to 2 pounds a week, you should stick to a daily intake of around 1,200 calories. Speak with your doctor first to determine your calorie needs as it can vary.

Omega-3 Fatty Acids and Weight Loss

Eating more fish will lead to more good-for-you omega-3 fatty acids in the body. They have many well-known health benefits, but they’re also great to help with weight loss [9]:

• Boosts metabolism: Omega-3s help boost metabolism rates to help the body burn more calories.
• Reduces fat: Omega-3s may help reduce fat in the abdominal area.
• Appetite control: Omega-3s may help manage appetite-regulating hormones to decrease hunger and caloric intake.
• Better workouts: Omega-3s increase protein synthesis in the body for better performance and recovery.

A balanced 7-day pescatarian meal plan vegetarian diet with omega-3-rich foods is part of a holistic approach to weight loss. However, it’s important to remember to stay active to further your chances of success. 

How to Keep the Pescatarian Diet Healthy

We have some more tips to keep in mind when starting your 7-day pescatarian meal plan for weight loss:

Nutrition Balance

• Ensure you’re using a wide variety of fish and shellfish. You maximize your nutrient intake by eating different types of proteins.
• Look for nutrient-rich fatty fish such as salmon to get all the good omega-2 fatty acids. 
• Please avoid fried seafood as it contains too many unhealthy fats.
• Add a variety of fruits, vegetables, and whole grains to keep a well-rounded diet.

Health Considerations

• Be aware of potentially harmful substances such as mercury and arsenic in fish. Fish such as swordfish and king mackerel contain a high mercury level and are detrimental to your health [7]. 
• Shellfish such as oysters and lobster are seafood that has the best nutrition and the lowest climate impact [8].
• Stay hydrated when eating and watch portion sizes to avoid overconsuming calories.

Healthy Pescatarian Diet Foods

Your 7-day pescatarian diet plan should include foods such as:

1. Seafood: Think salmon, tuna, shrimp, and crab.
2. Vegetables: Any vegetables work with your plan.
3. Fruits: Grab foods such as berries, oranges, or bananas.
4. Whole grains: Choose rice, quinoa, and oats.
5. Nuts and seeds: A handful of almonds, walnuts, and chia seeds are perfect.
6. Legumes: Add beans, chickpeas, and lentils to your meals.
7. Dairy: Optional for this diet, but some pescatarians eat milk, cheese, and butter. 
8. Eggs: Some pescatarians eat eggs and offer additional protein.
9. Spices: Use your faves to flavor dishes.
10. Healthy fats: Cook with olive oil, avocado, or fish oils. 

How Many Times a Week Should a Pescatarian Eat Fish?

The American Heart Association (AHA) says to eat fish, especially fatty fish, at least twice per week [10]. Each serving of fish such as trout and tuna should be about 3.5 ounces cooked. That’s also about ¾ cup of flaked fish. It’s all because of the heart-healthy benefits that come with eating fish. 

The AHA advises pregnant and breastfeeding females to be cautious when eating fish. The guidelines for this group states:

• Avoid high mercury fish: Shark, swordfish, king mackerel, tilefish
• Eat low-mercury fish in moderation: Salmon, anchovies, herring, sardines, trout
• Watch how much fish you eat: Eat approximately 8-12 ounces of fish and shellfish weekly. 

It’s also a good idea to watch for local fish advisories. Fish that are caught in local waters may have unique recommendations from local fishermen related to fish safety.  

What Does a Pescatarian Eat in A Day?

Let’s look at a typical day in the life of a pescatarian. The pescatarian diet is full of wholesome and flavorful foods [11]. 

Breakfast

• One strawberry and pineapple smoothie
• One clementine

Morning Snack

• ½ cup of nonfat plain Greek yogurt
• ½ cup of blackberries

Lunch

• Vegetarian salad

Afternoon Snack

• 1 cup of raspberries

Dinner

• Roasted salmon
• Quinoa

Estimated Daily Totals: 1,200 calories, 63 grams of protein, 119 g carbs, 30 g fiber, 57 g fat, 1273 mg sodium

Read more: Seafood Diet To Turbocharge Your Weight Loss Without Skipping On Flavor

Healthy Sample of A 7-Day Pescatarian Meal Plan

What’s great about the 7-day pescatarian meal plan for beginners is that you can tailor it to fit your taste buds and nutrient needs. Here’s a look at what the first two days may look like:

Day 1

Breakfast

• 1 cup of nonfat plain nonfat Greek yogurt
• One serving granola

Morning Snack

• One orange

Lunch

• Green Goddess Quinoa Bowls with Arugula and Shrimp
• One pear

Afternoon Snack

• One sliced bell pepper

Dinner

• Cheesy Spinach and Artichoke Stuffed Spaghetti Squash
• Mixed greens
• ½ avocado
• 2 tbsp. citrus-lime vinaigrette

Estimated Daily Totals: 1,200 calories, 57 grams of protein, 149 g carbs, 37 g fiber, 50 g fat, 973 mg sodium

Day 2

Breakfast

• Parmesan and Veggie Muffin Tin Omelets
• ½ cup of raspberries

Morning Snack

• One orange

Lunch

• Green Goddess Quinoa Bowls with Arugula and Shrimp
• One large pear

Afternoon Snack

• One apple

Dinner

• Spicy Shrimp Tacos

Estimated Daily Totals: 1,200 calories, 53 grams of protein, 158 g carbs, 32 g fiber, 47 g fat, 1506 mg sodium

How to Meal Prep a 7-Day Pescatarian Diet Meal Plan

Prepping for a healthy pescatarian diet meal plan involves several key steps. You should also ensure that the meals are nutritious and offer a variety of foods. Here are some tips to help you jumpstart your meal prep:

• Plan Weekly

Take time each week to plan your meals, including a wide variety of seafood, vegetables, and whole, unprocessed foods. Also, use diverse ingredients. You’ll keep it tasty with a fabulous mix of fish, rainbow fruits, and vegetables to get a wide range of nutrients. 

• Keep It Balanced

Prioritize protein by looking for other sources besides seafood. Look for it in legumes and other plant proteins. You can also find both plant and animal-based sources of healthy fats such as fish and olive oil. Always opt for whole grains and brown rice to get some healthy carbs.

• Cook Differently

Look to cook your food differently. You can grill a nice piece of fish, but you can also bake, steam, and saute it for a wide variety of flavors. Steaming helps keep the flavors and nutrients at their best, but sauteing your fish with your vegetables offers a quick fix when you’re in a crunch. 

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• Get the Essentials

Stick to the perimeter of the grocery store when shopping for your meals. Here, you’ll find fresh and whole foods. You can also buy your seafood frozen, although fresh is often best. When you do travel into the middle aisles, look for whole grains, canned vegetables, and tasty spices to help flavor your dishes. 

• Easy Prep

Prepare meals with large amounts of vegetables and grains so you can pepper them into your meals throughout the week. For example, add some granola to your fruit for a snack or healthy greens to your lunch. Marinating fish the day before is also a great way to enhance flavor. Finally, use portion control containers to ensure balanced meal sizes. 

• Try New Recipes

A great way to stick to a diet is not to get bored. So you should explore different cuisines and research new recipes to keep them fresh. Consider taking a cooking class or watching online videos to learn new cooking techniques. 

Focusing on these tips will prepare you for your pescatarian diet journey. Your meals will be both nutritious and delicious. 

What Vitamins Do Pescatarians Lack?

With any restrictive diet, you can expect some risk of not getting enough vitamins. Let’s explore what vitamins are potentially lacking in a pescatarian diet.

Vitamin B12

Experts found that vitamin B12 deficiency is prevalent in vegetarian-based diets, such as the pescatarian diet [12]. Vitamin B12 is vital in red blood cell formation, metabolism, and nerve function. Foods such as chicken, red meat, and dairy are sources of B12 and lacking in a typical pescatarian diet. 

Vegetarians may consider taking a vitamin B12 supplement to prevent deficiency. It’s also good to speak with your doctor to ensure your levels are monitored and treated. 

Iron

Plant-based diets offer fantastic health benefits. However, they come with a risk of iron deficiency. A recent study found a majority of vegans and vegetarians are low on iron [13]. Your doctor may recommend an iron supplement or more leafy green vegetables to help boost your iron levels. 

Zinc

Zinc is another vitamin that is found in animal-sourced foods such as dairy and eggs. Zinc is an essential nutrient that helps keep you healthy regarding skin health, immunity, and other benefits [14]. When vegetarians eat less animal sources, they’re at risk of a zinc deficiency. 

To help, you can ensure you eat lots of beans, whole grains, and vegetables. You may also take a zinc supplement. 

What Is the Best Source of Protein for Pescatarians?

Pescatarians have a lot of protein sources to choose from in a 7-day pescatarian meal plan, including animal and plant-based options. Some of the best sources of protein for pescatarians are:

• • Seafood: Salmon, tuna, cod, mackerel
  • Shellfish: Shrimp, crab, lobster, scallops, mussels, and clams
  • Legumes: Lentils, kidney beans, black beans
  • Nuts and Seeds: Almonds, flax seed, pumpkin seeds
  • Grains: Quinoa, barley
  • Soy: Tofu, edamame, and tempeh
  • Dairy: Greek yogurt, cottage cheese, milk

• Eggs

• Vegetables: Broccoli, spinach, Brussels sprouts

Ensure you get a great mix of animal and plant-based protein to get all the amino acids you need. Amino acids are essential and help keep you healthy [15] as they break down foods, repair tissue, and boost your immune system. 

Frequently Asked Questions

• Do pescatarians get enough B12?

Pescatarians are usually more likely to get enough vitamin B12 than vegetarians and vegans. Their diets are rich in seafood, which is a naturally rich source of B12. However, pescatarians must ensure they get enough food sources to avoid a deficiency. 

• Are pescatarians healthier than meat eaters?

It depends. Everyone must maintain good dietary habits and lifestyle choices and manage health conditions regardless of their diet. Pescatarians may consume more healthy omega-3 fatty acids than meat eaters as they will likely consume more seafood. They also may eat more fruits, vegetables, and whole grains when following a restrictive diet. However, a well-balanced diet that includes lean meats is always the healthiest. 

• What does a pescatarian eat for breakfast?

A 7-day pescatarian meal plan for weight loss has many breakfast options. They can eat oatmeal, smoothies, eggs, or smoked salmon on a bagel. 

• Can pescatarians eat pasta?

Absolutely! Pasta is a plant-based food that is often enjoyed with seafood, vegetables, and delicious sauces that fit the pescatarian diet.