A pescatarian diet is perfect for people who may want to reduce their meat intake but aren't quite ready to take the plunge into only eating plant-based foods. This healthy pescatarian diet plan includes a full week of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry. 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 Clean Eating Buyer's Guide to Seafood for more information.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
What Is a Pescatarian Diet?
A pescatarian diet is a vegetarian diet that includes fish and other seafood. Most people who are pescatarians 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 if the pescatarian diet is 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—nutrients that can be difficult to get enough of in a vegan diet.
Pescatarian Diet for Weight Loss
Is a pescatarian diet good for weight loss? It just might be. A 2022 review in the International Journal of Environmental Research and Public Health suggests that vegetarians tend to eat significantly fewer calories each day 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 included:
- Fish
- Legumes (beans and lentils)
- Vegetables
- Tofu and other soy products
- Seitan
- Fruits
- Grains (especially whole grains like brown rice, quinoa, whole-wheat bread and oatmeal)
- Eggs
- Yogurt, milk and other dairy products
- Nuts and seeds
- Tempeh
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.
- Make the Green Goddess Quinoa Bowls with Arugula & Shrimp to have for lunch on Days 2 through 5. Store in an airtight container to keep fresh during the week.
- Cook a batch of Parmesan & Vegetable Muffin-Tin Omelets to have throughout the week. Store in an airtight container to keep fresh for the week.
- Mix up Citrus-Lime Vinaigrette to have throughout the week. Store in a leakproof container for the week.
Day 1
Breakfast (290 calories)
- 1 serving Strawberry-Pineapple Smoothie
- 1 clementine
A.M. Snack (97 calories)
- 1/2 cup nonfat plain Greek yogurt
- 1/2 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 Caprese
- 1 serving Basic Quinoa
Daily Totals: 1,212 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
Breakfast (278 calories)
- 1 cup nonfat plain Greek yogurt
- 1 serving Maple Granola
A.M. Snack (62 calories)
- 1 medium orange
Lunch (365 calories)
- 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
- 1 large pear
P.M. Snack (37 calories)
- 1 medium bell pepper, sliced
Dinner (468 calories)
- 1 serving Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
- 2 cups mixed greens
- 1/2 avocado, sliced
- 2 Tbsp. Citrus-Lime Vinaigrette
Daily Totals: 1,210 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.
Day 3
Breakfast (247 calories)
- 1 serving Parmesan & Vegetable Muffin-Tin Omelets
- 1/2 cup raspberries
A.M. Snack (62 calories)
- 1 medium orange
Lunch (365 calories)
- 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
- 1 large pear
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
Breakfast (278 calories)
- 1 cup nonfat plain Greek yogurt
- 1 serving Maple Granola
A.M. Snack (77 calories)
- 1 small apple
Lunch (365 calories)
- 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
- 1 large pear
P.M. Snack (62 calories)
- 1 medium orange
Dinner (429 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
- 2 cups mixed greens
- 2 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
Breakfast (247 calories)
- 1 serving Parmesan & Vegetable Muffin-Tin Omelets
- 1/2 cup raspberries
A.M. Snack (66 calories)
- 1/2 cup nonfat plain Greek yogurt
Lunch (365 calories)
- 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
- 1 large pear
P.M. Snack (62 calories)
- 1 medium orange
Dinner (478 calories)
- 1 serving Vegetarian Enchilada Casserole
- 1 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
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 egg
- Pinch of salt and pepper
Dinner (406 calories)
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
Breakfast (247 calories)
- 1 serving Parmesan & Vegetable Muffin-Tin Omelets
- 1/2 cup raspberries
A.M. Snack (131 calories)
- 1 large pear
Lunch (357 calories)
- 1 serving Vegetarian Enchilada Casserole
P.M. Snack (16 calories)
- 1 cup sliced cucumber
- Pinch of salt and pepper
Dinner (466 calories)
- 1 serving Coconut-Curry Cod Stew with Sweet Potato & Rice
- 2 cups mixed greens
- 2 Tbsp. Citrus-Lime Vinaigrette
Daily Totals: 1,197 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.