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?
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 is similar to the Mediterranean diet in many ways. They both [4]:
They’re so similar that many follow a Pesco-Mediterranean diet. This follows the Mediterranean diet principles of using foods such as:
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.
Experts recently compared the Pescatarian Diet to the Vegan Diet [5]:
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
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.
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]:
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.
We have some more tips to keep in mind when starting your 7-day pescatarian meal plan for weight loss:
Nutrition Balance
Health Considerations
Your 7-day pescatarian diet plan should include foods such as:
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:
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.
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
Morning Snack
Lunch
Afternoon Snack
Dinner
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
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:
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Estimated Daily Totals: 1,200 calories, 57 grams of protein, 149 g carbs, 37 g fiber, 50 g fat, 973 mg sodium
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Estimated Daily Totals: 1,200 calories, 53 grams of protein, 158 g carbs, 32 g fiber, 47 g fat, 1506 mg sodium
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:
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.
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.
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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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.
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.
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.
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.
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:
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.
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. 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. 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. Absolutely! Pasta is a plant-based food that is often enjoyed with seafood, vegetables, and delicious sauces that fit the pescatarian diet. Frequently Asked Questions
Do pescatarians get enough B12?
Are pescatarians healthier than meat eaters?
What does a pescatarian eat for breakfast?
Can pescatarians eat pasta?
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