Do you want to control your diet?
While your fridge is full of food when prepping meals…it doesn’t have to be just any food.
The superpower of meal and snack prep is that it helps you keep your eating in check. So when you’re hungry in the afternoon or craving something sweet at night, you’ve got food ready to support your goals. Eating healthy throughout the week is a lot easier when you make healthy meals 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 meals rich in vegetables and lean protein.
Below I’ll introduce you to the pescatarian diet and healthy pescatarian meal prep ideas so you can start cooking and feel good about what you’re eating!
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 products, legumes, 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 a “pes-co-vegetarian.” It is known to be very similar to the Mediterranean diet.
Like any diet, a pescatarian diet is adaptable. As a result, some people choose to cut out eggs and dairy and eat more vegan, but add seafood.
A pescatarian diet is more flexible than a vegetarian or vegan diet, but still emphasizes whole grains, fruits, and vegetables. Adding fish and seafood to your diet increases your food choices for a balanced meal compared to vegan and vegetarian diets. Fish and vegetables give you all the nutrients you need, and you’ll feel fuller for longer.
What Are the Benefits of a Pescatarian Meal Plan?
The benefits of this diet compared to a diet that includes meat and poultry are:
- Less saturated fat, cholesterol and sodium.
- Low in calories.
- More heart-healthy polyunsaturated fats.
- more calcium.
- More omega-3 and vitamin D.
- The risk of premature death is lower.
- Reduce the risk of high blood pressure.
- Reduce the risk of type 2 diabetes.
- Reduce the risk of all cancers.
- Significantly reduces the risk of prostate and colorectal cancer.
- improve heart health
- Reduce inflammation.
- more environmentally friendly.
When paired with a plant-based meal plan, a healthy pescatarian diet can both extend your lifespan and improve your quality of life.
pescetarians really need Be careful not to 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 pay special attention to the mercury levels in these types of fish:
- Ahi Tuna
- Big Eye Tuna
- king mackerel
- marlin
- orange rough
- shark
- swordfish
- tilefish
Most fish are not only safe to eat, but are also recommended by the FDA as an important part of a healthy diet.
But it’s important to make sure whatever diet you choose is safe. Long-term organic mercury poisoning can cause tremors, double or blurred vision, or numbness or dull pain in parts of the body. If you think you are at risk for organic mercury poisoning from eating fish, especially if you are pregnant, contact your doctor right away.
Is a vegan, vegetarian or pescatarian diet healthier?
Choosing the right diet for you depends on your body type and nutritional goals. Any healthy, 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 rich in ultra-processed or fast food. The research is clear—eating a variety of fruits, vegetables, and whole grains is the way to go. Even vegans can have Oreos for breakfast! 😆 So remember to fill your plate with a variety of plant-based recipes, then the lean protein you choose to add to your menu is up to you.
Which fish are best to use in a pescatarian meal plan?
Some people don’t like the “fishy smell” of fish. Therefore, the best fish to eat is the one that tastes best to you. You also need to consider what kind of fish fits your budget, as seafood can be a bit pricey. Fish that are higher in fat tend to have a stronger “fishy taste,” but the fat can also provide you with the omega-3 nutrients you need in your diet. If you like the taste of fish, choose oily fish such as tuna, salmon, mackerel and sardines. If you want fish with a less fishy taste, try tilapia or cod. Although these fish are low in omega-3 fatty oils, they are still an excellent choice for lean protein. Scallops and shrimp are also seafood options, and they’re very mild in flavor for those who don’t want to cut back on the fishiness in their seafood recipes.
Pescatarian Meal Prep – What Is It?
Like all meal prep, pescatarian meal prep is simply preparing pescatarian meals ahead of time so that they are ready to eat when you want them. Meal prep can help you save time and money, and can even support your weight loss journey.
Is Pescatarian Meal Prep Right For You?
Whether you’ve been a pescatarian for years or are wondering if a pescatarian eating plan is right for you, the convenience of providing ready-to-eat meals through meal prep is a great way to support your eating endeavors! So, if you’re looking for healthy meal prep ideas, pescatarian meal prep is a great place to start. Try preparing pescatarian meals with some of these healthy pescatarian meal prep recipes. Then let us know what you think!
Prepare Healthy Pescatarian Meals for Beginners
meal prep is a simple Save you time and money when you store healthy foods in your refrigerator and freezer. Here is a short step-by-step guide to get you started preparing pescatarian meals.
- Crafting menu – Plan which meals you will prepare and which recipes you will use.
- Make a grocery list – Check your shelves to see which ingredients you’re missing.
- go shopping – Buy in bulk and discount items where possible.
- cooking food— On a day convenient for you, cook.
- Sections and Storage – Use quality containers, separate and store food in the refrigerator or freezer.
For more information on how to get started with meal prep, check out our complete beginner’s guide here. If you’re not sure if meal prep is right for you, click here to see the benefits of meal prep.
Pescatarian Meal Prep Tips for Beginners
Here are some tips and tricks for successful meal prep:
- Buy Frozen – Seafood can be expensive, so frozen meals can help keep your meal planning within budget.
- buy canned – You can also keep costs down by using high-quality canned tuna, salmon, and clams.
- To keep things simple – Limit your meal prep to a few recipes that you can easily start with.
- Invest in quality containers – Only with an airtight seal can your food stay fresh.
- Limit Reheat – To keep your colleagues happy, don’t take more than 30 seconds to eat a cold meal or reheat it.
- Portion Control – To lose weight, remember to divide meals to the correct number of calories.
Don’t let the price of seafood scare you off this amazing diet. The health benefits of this diet are worth the effort of being a savvy shopper. Try frozen and canned seafood, but also keep an eye out for sales and buy in bulk.
Pescatarian Meal Plan Example
Meal Prep:
Shrimp Chili Bowls
Coconut Curry with Salmon and Vegetables
Easy Coconut Fish
Asian Spicy Shrimp Noodle Salad
first day
Breakfast: Greek yogurt, cereal, berries
Snack: Low-Fat Cucumber Dip
Lunch: Shrimp Chili Bowls
Snack: 2 cups plain popcorn
Dinner: Easy Coconut Fish
Snack: 1 cup ice cream (dairy-free ice cream can be used)
the next day
Breakfast: Greek yogurt, cereal, berries
Snack: Apples with Nut Butter
Lunch: Shrimp Chili Bowls
Snack: 2 cups plain popcorn
Dinner: Asian Spicy Shrimp Noodle Salad
Snack: biscuits
third day
Breakfast: 100% whole wheat bread with peanut butter and bananas
Snack: a handful of almonds and a bowl of cherries
Lunch: Asian Spicy Shrimp Noodle Salad
Snack: Baby Carrots with Hummus
Dinner: Coconut Curried Salmon and Vegetables
Snack: Medjool dates with almond butter
day 4
Breakfast: 100% whole wheat bread with avocado and eggs
Snack: Mac and Cheese
Lunch: Easy Coconut Fish
Snack: Dried Mangoes
Dinner: Epic Shrimp Burgers
Snack: Dark Chocolate Squares
fifth day
Breakfast: fried eggs (tofu can be used)
Snack: Walnuts and Peaches
Lunch: Shrimp Chili Bowls
Snack: baby carrots and hummus
Dinner: Coconut Curried Salmon and Vegetables
Snack: Medjool dates with almond butter
sixth day
Breakfast: Overnight Cinnamon Apple Oatmeal with Peanut Butter
Snack: Bananas with Peanut Butter
Lunch: Easy Coconut Fish
Snack: Pita Chips
Dinner: BBQ Salmon Pizza with Scones
Snack: 2 cups plain popcorn with dark chocolate
day 7
Breakfast: 100% whole wheat bread with avocado and eggs
Snack: Greek Yogurt with Berries
Lunch: Shrimp Chili Bowls
Snack: Bell Peppers with Guacamole
Dinner: Coconut Curried Salmon and Vegetables
Snack: biscuits
163 Pescatarian Meal Plans to Keep You Full for the Week
Enjoy meal prep recipes that feature seafood along with healthy whole grain or vegetable side dishes in these pescatarian recipes. With 163 seafood recipes linked below, you’re sure to find something you like!
For recipes that include red meat or poultry, you can substitute tofu or fish for the meat, or you can simply omit the meat from the recipe.
The following recipes are mainly suitable for lunch and dinner. Most breakfasts are already suitable for pescatarians. But if you’re looking for pescatarian-friendly breakfast recipes like overnight oats, healthy waffles, and egg casseroles, check out the Fit Men Cook website.
For more resources on meal prep, check out the following articles:
How to prepare a salad
How to Prepare Meals for Weight Loss
How to Prepare Meals for Weight Gain
16 Healthy Breakfast Prep Ideas for Busy Mornings
Enjoy this meal prep inspiration and don’t forget tag us Post photos of your meal prep on social media!
Shrimp Recipes
Salmon Recipe
Other Seafood and Fish Recipes
