A pescatarian diet excludes meat, focusing on fish and other seafood, plus vegetables, grains and pulses.
Whether it’s ethical, environmental or health, pescatarian diets are increasingly popular for a variety of reasons. Although it does have health benefits and you can get sources of high protein, plus plenty of omega-3 fatty acids, a diet based exclusively on fish and plant foods can, in some cases, increase your risk of nutrient deficiencies. Just like any other diet, you should still set a calorie and macro goal when eating pescatarian.
Eat high in protein
Pescatarian diets are slightly more restrictive, so planning is key to get the most varied food intake possible and meet daily dietary requirements. It’s important to eat as high protein as possible, from fish sources such as cod, tuna and salmon plus dairy, eggs, nuts, soy, beans and quinoa. Eating higher in protein from plant based sources also means eating higher in carbohydrates, so try to keep your fat intake low, especially on a fat loss diet.
Supplements to consider
Those following poorly planned pescatarian diets are at risk of certain nutrient deficiencies, including low levels of B12, vitamin D, iron and selenium. Supplements can help add these nutrients back in, read more about supplements here.
What would a typical day look like?
Take a look at these daily food options to get the most optimal pescatarian diet possible.
Breakfast
Protein shake
Smoked salmon
0% Greek yoghurt with cashew nuts, almonds, strawberries or blueberries
Rye bread with avocado and poached eggs
3 egg omelette with peppers
30g oats with whey protein and almond milk
Snack
Protein bar
Apple with cashew nut butter
Handful of nuts
NAKD bar
Hummus with carrot sticks or celery
Watermelon, kiwi, apple or berries
Small tub of quark cheese
Lunch
Salmon and broccoli
Tuna and mixed salad
Cod with green beans and asparagus
Prawn and avocado salad
2 stuffed peppers with mozzarella
Dinner
Sushi
Thai salmon, basmati rice and asparagus
Cod fillet, asparagus and green beans
Prawn stir fry
Haddock, cauliflower rice and celery
Tuna jacket potato and salad
