Blog Diets Pescatarian Meal Prep: Health and Wellness Benefits

Pescatarian Meal Prep: Health and Wellness Benefits

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In today’s world, the pursuit of a healthy diet that caters to individual tastes and preferences has led to the emergence of various innovative dietary styles. One such option is the pescatarian diet.

If you’re looking to refresh your eating habits, the pescatarian meal prep could be your next significant culinary venture. It provides a chance to nourish your body while exploring a lifestyle that combines the benefits of plant-based foods with the nutritional advantages of fish and seafood.

What  Is Pescatarian Meal Prep?

Pescatarian meal prep is a dietary option that combines the best of plant-based foods with the inclusion of fish and seafood. This approach allows for a varied diet that excludes meats such as beef, pork, and poultry, but incorporates the flavors and nutrients of the sea, such as fish and seafood.

Pescatarians may enjoy a wide variety of foods, including fruits and vegetables, whole grains, legumes, and their derivatives such as tofu and hummus. They also consume nuts and seeds. As for dairy and eggs, these may or may not be part of their diet, depending on individual preferences, although in most cases, both are included (1, 2).

Pescatarian Meal Prep

For those who are seeking a balance between plant-based eating and the inclusion of animal proteins, the pescatarian diet offers a wide range of culinary possibilities.

Now, you may be wondering what the difference is between vegetarians and pescatarians. The main difference lies in the inclusion of fish and seafood in the pescatarian diet. While vegetarians avoid all forms of meat, pescatarians incorporate these seafoods as a source of protein. However, both lifestyles share a focus on consuming fruits, vegetables, grains, legumes, and nuts, promoting a nutrient-rich and varied diet (3).

Can a Pescatarian Diet Be Healthy?

Pescatarian meal prep may just be a healthy choice as it mixes the perks of plant-based foods with the nutritional goodness of fish and seafood. This way of eating isn’t just nutritious; it could also be a more sustainable option for people who are looking to cut down on meat while keeping some form of animal proteins.

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As with any diet, the trick to nailing pescatarian meal prep is to mix up your foods to keep things varied and high-quality. It’s important to toss in a bunch of fruits, vegetables, whole grains, legumes, and nuts along with your fish and seafood. This combo may boost your intake of essential nutrients and jazz up your meals with a bunch of different flavors and textures (4).

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A feature of the pescatarian meal prep is the idea of combining meal prep strategies from both pescatarian and vegetarian diets. This method involves preparing meals that include both seafood and plant-based ingredients, offering a diverse range of flavors and nutritional benefits.

Here are some benefits of a pescatarian diet:

  • Heart Health: Fish, especially fatty types such as salmon and mackerel, are rich in omega-3 fatty acids. These nutrients may help reduce the risk of heart disease, decrease inflammation, and support brain function (5).
  • Nutrient-Rich: Combining fish with a variety of fruits, vegetables, legumes, and whole grains can provide a wide range of essential nutrients, including vitamins, minerals, and antioxidants.
  • Weight Management: A pescatarian diet may help with weight management, as it often includes more foods that are lower in calories and high in fiber, keeping you full for longer (6).
  • Reduced Risk of Chronic Diseases: Eating more plant-based foods and fish may lower the risk of developing conditions like type 2 diabetes and certain cancers (7).
  • Environmental Impact: Choosing a pescatarian diet may be more environmentally friendly than diets that are high in red meat, as it generally has a lower carbon footprint (8). This is particularly true if you stick to the more sustainable varieties of fish and seafood.
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Beyond just the food, this approach could be a lifestyle choice that promotes overall well-being. By getting into pescatarian meal prep, you may find yourself building a more mindful and balanced relationship with what you eat, which could lead to better physical and mental health.

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

Can You Lose Weight Going Pescatarian?

The pescatarian diet could be an effective tool for weight loss due to its focus on high-quality, nutrient-rich foods based on real food. By choosing fresh fish and seafood, along with other whole foods, the diet ensures an intake of essential nutrients without the empty calories often found in highly processed foods. 

In addition to being a source of omega-3 fatty acids, fish contains lean proteins, which could help maintain muscle mass during weight loss, increase satiety, and reduce appetite (9). 

By focusing on nutrient-rich foods, the diet promotes the consumption of whole, minimally processed ingredients, ensuring a good dose of fiber, vitamins, and minerals, which may help stabilize energy levels and regulate appetite (10).

Pescatarian Meal Prep

To incorporate these principles into your diet, here are two healthy fish recipes:

  • Baked Salmon with Asparagus and Lemon

Ingredients:

  • 2 salmon filets
  • 1 bunch of fresh asparagus
  • 1 lemon
  • 2 cloves of garlic, minced
  • 2 tablespoons of olive oil
  • Salt and pepper to taste

Preparation:

Preheat the oven to 200°C (400°F). Trim the asparagus and place it with the salmon on a parchment-lined sheet. Drizzle with olive oil, lemon juice, garlic, salt, and pepper. Bake for 12-15 minutes until the salmon is cooked and asparagus is tender.

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  • Tuna and Quinoa Bowl

Ingredients:

  • 1 cup of quinoa
  • 2 cans of tuna in water, drained
  • 1 avocado, diced
  • 2 cups of fresh spinach
  • 1 carrot, grated
  • 1 tablespoon of chia seeds
  • 3 tablespoons of low-sodium soy sauce

Preparation:

Cook the quinoa, cool it, and combine it with the tuna, avocado, spinach, and carrot. Add chia seeds, drizzle with soy sauce, and mix.

These recipes are not only delicious and varied, they also contain high-quality protein from plant sources, in addition to fiber, and are perfectly aligned with the principles of a healthy pescatarian diet aimed at weight control.

How Many Times a Week Should a Pescatarian Eat Fish?

A pescatarian should consider consuming fish at least 2 to 3 times a week to ensure an adequate intake of essential nutrients such as omega-3 fatty acids, high-quality proteins, and vitamins. According to recommendations, consuming fatty fish at least twice a week or alternating between lean and fatty fish at least three times a week can help meet the recommended levels of EPA and DHA, which are important for cardiovascular and metabolic health (11).

If desired, eating fish daily can also be beneficial, as long as you vary the types of fish and combine them with other essential nutrients. This could provide a balanced and nutrient-rich diet, maximizing the benefits of fish consumption (12).

It’s important to note that while fish is an excellent source of nutrients, on days when fish is not consumed, other protein sources should be ensured in the diet, whether from animal or plant origins, such as eggs, legumes, tofu, or Greek yogurt.

In addition, planning your nutrition with the help of a health professional, such as a registered dietitian, could be beneficial for tailoring dietary recommendations to your individual needs and ensuring a proper balance of nutrients. This could also help maximize the benefits of fish consumption.

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Pescatarian Meal Prep

How Far in Advance Can You Meal Prep Fish?

You can meal prep fish and safely store it in the refrigerator for about 3 to 4 days. It’s essential to keep it in airtight containers to preserve its freshness and prevent contamination. If you want to keep it for longer, you can freeze it. In the freezer, well-wrapped fish can last from 6 to 12 months, depending on the type and fat content.

For optimal freezing, wrap the fish tightly in plastic wrap, followed by freezer paper or aluminum foil. Alternatively, you can use special freezer bags, ensuring you exclude as much air as possible. Label all packages with the contents, quantity, and date to better manage their use, and place them in the coldest part of the freezer where cold air can circulate, allowing for quick freezing.

Always check the smell and appearance of the fish before you consume it to ensure it’s still in good condition. By following these steps, you can enjoy fish safely and with excellent quality (13).

Read more: 7-day Pescatarian Meal Plan

8 Tips for Pescatarian Meal Prep

  1. Buy quality fish: Whenever possible, choose fresh or frozen, sustainably sourced fish to ensure the best quality and flavor (14).
  2. Thaw properly: If you buy in bulk and freeze the fish, thaw it in the refrigerator or under cold running water, never at room temperature, to prevent bacterial growth.
  3. Explore different types of fish and seafood: Don’t limit yourself to common varieties; try lesser-known fish and seafood such as shrimp, mussels, and clams, which are excellent sources of protein and minerals. 
  4. Pair with vegetables: Accompany fish with a variety of vegetables to add fiber, vitamins, and minerals to your meals.
  5. Include whole grains and legumes: Brown rice, quinoa, lentils, and chickpeas are excellent sides that provide complex carbohydrates, fiber, and plant-based protein.
  6. Buy and use canned fish wisely: Check the expiration date before you consume canned fish. Opt for those that are packed in water or olive oil for a healthier option, and rinse the fish under running water if you’re concerned about sodium content.
  7. Experiment with cooking methods and recipes: Try different cooking methods such as grilling, baking, steaming, or roasting to discover your preferences and keep your meals varied. In addition, use canned tuna or sardines to prepare versatile dishes such as croquettes, empanadas, or stews.
  8. Avoid high mercury varieties: Particularly if you’re pregnant, breastfeeding, or feeding young children, you’ll want to avoid the varieties of fish and seafood highest in mercury content. See the FDA’s website for more information. 
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Pescatarian Meal Prep

Frequently Asked Questions

  • Do the Japanese eat fish every day?

Although fish is a central element in the Japanese diet, it’s not necessarily consumed every day. However, it’s common in many meals due to its availability and cultural significance.

  • Is fish healthier than chicken?

Fish has one advantage over chicken due to its high content of omega-3 fatty acids, which are beneficial for heart health. However, both can be part of a balanced diet.

  • Can I meal prep seafood?

Yes, you can meal prep seafood. As previously mentioned, it’s important to store it properly. When stored in the refrigerator, consume it within 3-4 days, and when stored in the freezer, it can last up to 3 months if well-sealed.

  • Can I meal prep salmon?

Yes, salmon is excellent for meal prep. You can cook it in a variety of ways and store it in the refrigerator for a few days, which makes it convenient for planning meals in advance.

The Bottom Line

Pescatarian meal prep is an interesting approach that combines plant-based foods with fish and seafood, typically excluding meats such as beef and poultry. 

This dietary choice is believed to support heart health and provide essential nutrients, which may help with weight management. In addition, it could be a more sustainable option due to its generally lower environmental impact than meat-centric diets.

For those who are exploring this lifestyle, it’s suggested to consume fish 2-3 times a week, paired with vegetables, whole grains, and legumes. While fresh fish usually has the best taste if you can get it, frozen options can also be suitable if thawed properly.  

Pescatarian meal prep could offer a balanced and varied diet, appealing to those who are interested in health benefits and environmental sustainability.

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

  1. What is a pescatarian diet? (2018, medicalnewstoday.com)
  2. What Is a Pescatarian? (2019, webmd.com)
  3. Plant-based and vegetarian diets: an overview and definition of these dietary patterns (2023,  pubmed.ncbi.gov)
  4. A Vegetarian-Style Dietary Pattern Is Associated with Lower Energy, Saturated Fat, and Sodium Intakes; and Higher Whole Grains, Legumes, Nuts, and Soy Intakes by Adults: National Health and Nutrition Examination Surveys 2013–2016 (2020, pmc.ncbi.nlm.nih.gov)
  5. Health Benefits of Fish (n.d., doh.wa.gov)
  6. What Is the Pescatarian Diet? (2023, health.clevelandclinic.org)
  7. Vegetarian, pescatarian and flexitarian diets: sociodemographic determinants and association with cardiovascular risk factors in a Swiss urban population (2020, pmc.ncbi.nlm.nih.gov)
  8. Multiple health and environmental impacts of food (2019, pnas.org)
  9. Fish in diet (2022, medlineplus.gov) 
  10. Real food matters for health (2010, pubmed.ncbi.nlm.nih.gov)
  11. Fish consumption is a safe solution to increase the intake of long-chain n-3 fatty acids (2008, pubmed.ncbi.nlm.nih.gov)
  12. Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health (2021, pubmed.ncbi.nlm.nih.gov)
  13. Seafood Safety and Quality: The Consumer’s Role (2016, pubmed.ncbi.nlm.nih.gov)
  14. Recommendations – Seafood Watch – Monterey Bay Aquarium (n.d., seafoodwatch.org)
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