Are you wanting to take control of your diet?
While meal prep fills your fridge with food… it doesn’t have to be just any food.
The superpower of prepping meals and snacks is that it helps you take control of what you eat. So when you get those late-afternoon hunger pangs or an evening sweet tooth craving, you’ve got food ready to go that supports your goals. Healthy eating is WAY easier throughout the week when you have healthy meals made ahead of time.
If you’re looking to add variety to your healthy meal plan, healthy pescatarian meal prep is a great way to focus on vegetable-rich meals with lean proteins.
Below I’ll walk you through a pescatarian diet and healthy pescatarian meal prep ideas so you can get cooking and feeling good about what you eat!
What Do Pescatarians Eat?
A pescatarian diet is similar to a vegetarian diet but includes eating seafood. Pescatarians eat eggs, whole grains, fruits, vegetables, dairy, beans, nuts, seeds, tofu, fish, and other seafood. Some pescatarians also avoid eggs and dairy. They do not eat meat or poultry. This diet is sometimes called pes-co-vegetarian. It’s also known to be very similar to a Mediterranean diet.
Like any diet, the pescatarian diet is adaptable. So some people choose to eliminate eggs and dairy, eating more like a vegan but adding seafood.
A pescatarian diet is a bit more flexible than a vegetarian or vegan diet but still emphasizes whole grains, fruits, and veggies. Compared with vegan and vegetarian diets, adding fish and seafood to your diet can increase your food options for getting a well-balanced meal. With fish and veggies giving you all your needed nutrients, you’ll keep that full feeling longer.
What Are the Benefits of a Pescatarian Meal Plan?
Compared with a diet that includes meat and poultry, the benefits of this diet are:
- Less saturated fat, cholesterol, and sodium.
- Low in calories.
- More heart-healthy polyunsaturated fats.
- More calcium.
- More omega-3s and vitamin D.
- Lower risk of premature death.
- Lower risk of high blood pressure.
- Lower risk of type 2 diabetes.
- Lower risk of all cancers.
- Significantly lower risk of prostate and colorectal cancers.
- Improved heart health
- Reduced inflammation.
- More environmentally friendly.
When paired with a mostly plant-based meal plan, a healthy pescatarian diet can both extend your life and improve the quality of your life.
Pescatarians do need to be careful to not consume too much mercury, which is a dangerous environmental toxin found in certain types of seafood. While most experts would say the benefits of this diet far outweigh the risks, it’s still important to be especially mindful of mercury levels in these types of fish:
- Ahi tuna
- Bigeye tuna
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish
Most fish is not only safe to eat, but it is also recommended by the FDA as an important part of a healthy diet.
But it’s important to be safe with any diet you choose. Long-term organic mercury poisoning can cause tremors, double or blurry vision, or numbness or dull pain in certain parts of your body. If you believe you’re at risk of organic mercury poisoning from eating fish, especially if you’re pregnant, contact your doctor right away.
Is a Vegan, Vegetarian, or Pescatarian Diet Healthier?
Choosing a diet that is right for you depends on your body type and your nutritional goals. Any healthy, well-balanced diet that you can maintain is better than an extreme fad diet that you won’t stick to. Healthy meal choices are always better for your body than a diet full of overly processed or fast foods. The research is clear – eating a variety of fruits, vegetables, and whole grains is the right way to go. Even a Vegan can eat Oreos for breakfast! 😆So remember to fill your plate with a variety of plant-based recipes, and then the lean protein you choose to add to your menu is up to you.
What Are the Best Fish to Use for Pescatarian Meal Plans?
Some people don’t like the “fishy” taste of fish. So the best fish to eat is the one that you enjoy the flavor of the most. You also need to consider which fish variety fits within your budget since seafood can be a bit costly. The fattier fish choices tend to have a stronger “fishy” flavor, but that fattiness is also what gives you the omega-3 nutrients you want in your diet. If you’re up for the fishier fish taste, opt for oilier fish like tuna, salmon, mackerel, and sardines. If you need a less-fishy fish, try tilapia or cod. Even though these fish have fewer omega-3 fatty oils, they’re still a great lean protein choice. Scallops and shrimp are also seafood choices that can have very mild flavors for people who want less fishiness in their seafood recipes.
Meal Prep for Pescatarian – What Is It?
Like all meal preps, pescatarian meal prep is simply preparing a pescatarian meal ahead of time so it’s ready to eat when you want it. Meal prepping helps you save time and money, and can even support your efforts in your weight loss journey.
Is Pescatarian Meal Prepping Right for You?
Whether you’ve been a pescatarian for years or you’re curious if a pescatarian meal plan is a good fit for you, the convenience of ready-to-go meals through meal prep is a great way to support your dietary efforts! So if you’re looking for a healthy meal prep idea, pescatarian meal prep is a great place to start. Give pescatarian meal prep a try with some of the healthy pescatarian meal prep recipes below. And then let us know what you think!
Healthy Pescatarian Meal Prep For Beginners
Meal prepping is an EASY way to save you time and money while you stock your fridge and freezer with healthy meals. Here’s a brief step-by-step guide to get you started with pescatarian meal prep.
- Make a Menu – plan out which meals you’re prepping and the recipes you’ll use.
- Make a Grocery List – check your shelves to see which ingredients you’re missing.
- Go Shopping – buy items in bulk and on sale where possible.
- Cook the Food – on a day that’s convenient for you, cook the meals.
- Portion and Store – using quality containers, portion out the food and store it in either the fridge or freezer.
For more information on how to get started with meal prep, check out our complete beginner’s guide here. And if you’re on the fence about whether meal prep is right for you, click here to see the benefits of meal prep.
Beginner Pescatarian Meal Prep Tips
Here are some tips and tricks for successful meal prep:
- Buy Frozen – seafood can be pricey, so frozen items help keep your meal plan within budget.
- Buy Canned – use quality canned tuna, salmon, and clams to also cut costs.
- Keep it Simple – limit your meal prep to a few recipes you’re comfortable with to start.
- Invest in Quality Containers – your food will only stay fresh with an air-tight seal.
- Limit Reheat – to keep coworkers happy, eat meals chilled, or reheat no more than 30 seconds.
- Portion Control – for weight loss, remember to portion your meals out to the right calorie count.
Don’t let the costs of seafood scare you away from this amazing diet. The health benefits of this diet are worth the effort to become a savvy shopper. Try frozen and canned seafood, but also watch for sales and buy in bulk.
Sample Meal Plan For Pescatarians
Meal Prep:
Salmon & Veggies in Coconut Curry
Spicy Asian-inspired Shrimp Noodle Salad
Day 1
Breakfast: Greek yogurt, granola, berries
Snack: Cucumber with low-fat dip
Lunch: Shrimp Chipotle Bowl
Snack: 2 cups plain popcorn
Dinner: Easy Coconut Fish
Snack: 1 cup ice cream (could use dairy-free)
Day 2
Breakfast: Greek yogurt, granola, berries
Snack: Apple with nut butter
Lunch: Shrimp Chipotle Bowl
Snack: 2 cups plain popcorn
Dinner: Spicy Asian-inspired Shrimp Noodle Salad
Snack: Cookie
Day 3
Breakfast: 100% whole wheat bread with peanut butter and banana
Snack: Small handful of almonds and bowl of cherries
Lunch: Spicy Asian-inspired Shrimp Noodle Salad
Snack: Baby carrots with hummus
Dinner: Salmon & Veggies in Coconut Curry
Snack: Medjool dates with almond butter
Day 4
Breakfast: 100% whole wheat bread with avocado and egg
Snack: Apple with cheese
Lunch: Easy Coconut Fish
Snack: Dried mango strips
Dinner: Epic Shrimp Burgers
Snack: Dark chocolate squares
Day 5
Breakfast: Omelette (could use tofu)
Snack: Walnuts and a peach
Lunch: Shrimp Chipotle Bowl
Snack: Baby carrots and hummus
Dinner: Salmon & Veggies in Coconut Curry
Snack: Medjool dates with almond butter
Day 6
Breakfast: Overnight cinnamon apple oats with peanut butter
Snack: Banana with peanut butter
Lunch: Easy Coconut Fish
Snack: Pita chips
Dinner: BBQ Salmon Pizza on Naan
Snack: 2 cups plain popcorn with dark chocolate
Day 7
Breakfast: 100% whole wheat bread with avocado and egg
Snack: Greek yogurt with berries
Lunch: Shrimp Chipotle Bowl
Snack: Bell pepper with guacamole
Dinner: Salmon & Veggies in Coconut Curry
Snack: Cookie
163 Pescatarian Meal Plan Ideas for the Week to Keep You Full
Enjoy a meal prep recipe featuring seafood alongside a healthy whole grain or vegetable side from these pescatarian recipes. With 163 seafood recipes linked below, you’re bound to find something you’ll love!
For recipes that include red meat or poultry, you can either substitute the meat with tofu or fish or you can simply drop the meat from the recipe altogether.
The recipes below are primarily for lunches and dinners. Most breakfasts are already pescatarian-friendly. But if you’re looking for some breakfast meal prep recipes for pescatarians like overnight oats, healthy waffles, and egg casseroles, check out the Fit Men Cook website here.
For more resources on meal prep, check out these articles:
How to Meal Prep for Weight Loss
How to Meal Prep for Weight Gain
16 Healthy Breakfast Meal Prep Ideas For Busy Mornings
Enjoy this meal prep inspo and don’t forget to tag us on social media with a pic of your meal prep!
Shrimp Recipes
Salmon Recipes
Other Seafood and Fish Recipes
