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Blog Nutrition The Pescatarian Diet: What Is It And How To Follow?

The Pescatarian Diet: What Is It And How To Follow?

What Is The Pescatarian Diet And How To Follow It

In today’s fast-paced world, we’re always short on time and energy to dedicate ourselves to long-term diets. That is why we end up resorting to any food at hand making it our daily default choice or jumping on the bandwagon of fad diets which take a toll on our health and bodies. In this article you’ll learn more about Pescatarian diet, that doesn’t call for drastic lifestyle changes but still bring the desired results.


So, What Is The Pescatarian Diet, Exactly?

Plant-based diets have exploded in popularity over the past few years with the Pescatarian diet fighting for the spotlight and showing astonishing results. A pescatarian diet is essentially a vegetarian diet that also includes fish and seafood. Pescatarian diet is a perfect match for people who naturally gravitate to vegetarianism but at the end of the day can’t sacrifice animal protein once and for all (3, 4, 5).

Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies

pescatarian diet

What To Eat On The Pescatarian Diet?

The whole point of this diet is basing the bulk of your food intake around vegetables, fruits, grains, legumes, fish and seafood. Omega-3 fatty acids are underrepresented in typical diets, so loading up on cod, salmon, mackerel, seabass, trout, shrimp etc. can help counteract that. This is important because Omega-3 fatty acids can lower triglyceride levels, reduce inflammation, bring blood pressure down and alleviate the symptoms of metabolic syndrome (4).

Fruits and vegetables should become your go-to source of fiber, magnesium, zinc, iron and folic acid. By incorporating fruits and vegetables into your daily diet you decrease your chances of developing a coronary heart disease, boost blood flow and enhance cell function. So remember, eat the rainbow and keep your health in check!

pescatarian diet

Legumes are naturally low in fat and contain a wide variety of nutrients such as fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus. There are countless options that will keep you satiated, satisfied and healthy. For instance, adding chickpeas, soybeans, kidney beans, baked beans, red, green or brown lentils will keep the hunger pangs at bay, load you with protein and give you a long-lasting energy boost (1).

Whole grains are packed with nutrients (protein, fiber), minerals (iron, copper) and antioxidants. Regular consumption of whole grains promotes “good bacteria” in the colon and reduces the risk of heart disease, type 2 diabetes, and obesity (2).

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See also  22 Weeks Pregnant Diet: What To Eat And Avoid To Keep Yourself And Your Baby Healthy

pescatarian diet

How To Start?

If you consider trying out Pescatarian diet, you need to know a couple of things:

Firstly, quitting meat cold turkey might cause severe stress. So start slowly, and be forgiving to yourself if you grabbed a piece of bacon from your friend’s plate. It’s not the end of the world and it doesn’t mean all your efforts went out the window.

Secondly, it doesn’t have to be an all-or-nothing game. You can eat red meat every once in a while, especially at the beginning.

Although seafood is not cheap, there are plenty of ways to save your money. For example, you can buy fish in bulk and just freeze it until you want to cook it. Also, fish doesn’t have to be your main source of protein. Remember to switch things up and add more legumes.

pescatarian diet


Even though a Pescatarian diet packs many benefits, it comes with a number of drawbacks and pitfalls you should look out for.

  • Quite pricey
  • Low on B-12 –  a vitamin which is crucial for sustaining a healthy nervous system and maintaining fast metabolism
  • Certain fish are high in mercury (swordfish, shark, bigeye tuna, orange roughy)
  • Dieters contribute to overfishing and depleted fish stocks



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Health Benefits of Legumes (2019,
  2. Tips for Reaping the Benefits of Whole Grains (2011,
  3. What is a pescatarian diet? (2018,
  4. What Is a Pescatarian? (2019,
  5. What is a plant-based diet and why should you try it? (2018,
O. Johnson

Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one. Dissecting dietary fads, debunking long-established weight loss myths and delivering science-backed quality content is her top priority. When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. Her unbridled enthusiasm spills over into her work and motivates readers to chase after their full potential.

L. VanTreese

Hi! My name is Laura VanTreese. I am a professional nutritionist as well as personal trainer who has over 8 years of experience in the health and wellness world. I have worked in a variety of different settings as well as with a vast array of clientele. I worked primarily as a nutritionist in a public health setting working mainly with pregnant and postpartum women helping them to maintain a healthy lifestyle while juggling the new demands of motherhood. I've also worked for several years as a personal trainer and have helped numerous clients create a sustainable healthy lifestyle through manageable healthy eating habits and regular exercise routines. My main goal in life is to help others achieve their health and wellness goals and I'm so happy to have this platform to be able to do just that! :)