7-Day Pescatarian Meal Plan & Recipe Prep

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Published on September 16, 2022

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Pescatarian meal plan — Verywell / Amelia Manley

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

A pescatarian is someone who eats a vegetarian diet and includes fish and other seafood, but does not eat red meat or poultry. The pescatarian eating pattern is mostly made up of plant-based foods such as whole grains, nuts, legumes, produce, and healthy fats, with fish, seafood, eggs, and dairy as the only animal-based protein sources. If you are following a pescatarian meal plan, it can be helpful to plan ahead and ensure a balance of nutrients.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a Pescatarian Diet

As a pescatarian, you choose mostly vegetarian foods, but also enjoy fish and other seafood, as well as eggs and dairy. The term pescatarian is a combination of the Italian word for fish, "pesce" and the word "vegetarian." Pescatarianism is considered a spectrum of vegetarianism.

There are a number of health benefits that the pescatarian diet provides including decreased risk of heart disease and diabetes. Others may prefer a pescatarian diet due to environmental concerns.

Fish and seafood production has a lower carbon footprint than production of animal meat and dairy. One study showed that diets of fish eaters contributed 46% fewer greenhouse gas emissions than the diets of those who eat a serving of meat daily.

Specifically, there are many health benefits of adding fish to a vegetarian diet. In a vegetarian or vegan diet, there are concerns of low intake of some key nutrients including vitamin B12, zinc, calcium, protein, and omega-3 fatty acids. Fish is the best way to get essential omega-3 fatty acids, which are important for heart health, brain function, and mood. Seafood is also an excellent way to boost your protein intake as well as consume several other important nutrients such as zinc, selenium, and vitamin B12.

7-Day Sample Pescatarian Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day in this plan includes three meals and three snacks, which contain a healthy balance of carbohydrates, protein, and fat appropriate for a pescatarian eating pattern. You will also get plenty of fiber and antioxidants from fruits, vegetables, whole grains, and legumes.

It is OK to swap out similar menu items, but keep cooking methods in mind. Replacing tofu with grilled fish is fine, but breading and frying the fish won't work because the breading increases the calorie counts. You can adjust your calorie intake by consuming fewer snacks or eating larger snacks depending on your goals.

Download the 7-Day Pescatarian Meal Plan

Download the Meal Plan

Day 1

Breakfast

1 cup 2% plain Greek yogurt
1/4 cup low-sugar granola
1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

1 medium banana
1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat

Lunch

One 8-inch whole wheat wrap
4 ounces canned tuna mixed with 1/4 mashed avocado
1/4 cup tomatoes, chopped

Macronutrients: 360 calories, 32 grams protein, 25 grams carbohydrates, 15 grams fat

Snack

1/2 cup baby carrots
1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

1 1/2 cups lentil pasta
1/2 cup tomato sauce
1/2 cup broccoli roasted with 1 tablespoon olive oil

Macronutrients: 494 calories, 26 grams protein, 55 grams carbohydrates, 21 grams fat

Snack

2 cups plain popcorn
1 ounce 70% dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,767 calories, 96 grams protein, 181 grams carbohydrates, 78 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

One slice 100% whole wheat bread
1 tablespoon peanut butter
1 medium sliced banana
1 tablespoon hemp seeds

Macronutrients: 335 calories, 12 grams protein, 45 grams carbohydrates, 14 grams fat

Snack

15 almonds
15 cherries

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat

Lunch

Salad with 2 cups shredded romaine lettuce, 1/2 cup tomato chopped, 1/2 cup cucumber chopped, 1/4 cup black olives, 1/4 cup feta cheese, 1/2 cup chickpeas, and 2 tablespoons balsamic vinaigrette

Macronutrients: 389 calories, 16 grams protein, 39 grams carbohydrates, 21 grams fat

Snack

One cucumber, sliced
1 ounce bag pita chips
3 tablespoons tzatziki dip

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

4 ounces cooked shrimp
1 cup cooked brown rice
1/2 cup broccoli sauteed in 1 tablespoon olive oil
2 tablespoons peanut sauce

Macronutrients: 592 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat

Snack

Three Medjool dates
2 tablespoons almond butter

Macronutrients: 396 calories, 8 grams protein, 60 grams carbohydrates, 18 grams fat

Daily Totals: 2,095 calories, 82 grams protein, 255 grams carbohydrates, 93 grams fat

Day 3

Breakfast

1 cup coconut yogurt
1/4 cup low-sugar granola
1/2 cup raspberries

Macronutrients: 414 calories, 16 grams protein, 70 grams carbohydrates, 8 grams fat

Snack

1 small apple
1 tablespoon peanut butter

Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat

Lunch

1 cup cooked brown rice
1/2 cup black beans
1/2 red bell pepper and 1/2 onion, sliced and sauteed in 1 tablespoon olive oil
1/4 cup salsa
1/2 avocado

Macronutrients: 668 calories, 17 grams protein, 87 grams carbohydrates, 31 grams fat

Snack

2 cups plain popcorn

Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat

Dinner

Two slices 100% whole wheat bread with two slices mozzarella cheese and one slice of tomato
1 cup lentil soup

Macronutrients: 474 calories, 30 grams protein, 50 grams carbohydrates, 18 grams fat

Snack

2 small chocolate chip cookies

Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat

Daily Totals: 2,013 calories, 70 grams protein, 266 grams carbohydrates, 80 grams fat

Day 4

Breakfast

One slice 100% whole wheat bread
One poached egg
1/2 medium avocado

Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat

Snack

1 large peach
1 ounce cheddar cheese

Macronutrients: 183 calories, 8 grams protein, 18 grams carbohydrates, 10 grams fat

Lunch

One 8-inch whole wheat wrap
Four slices red bell pepper
2 tablespoons hummus
1/4 cup tomatoes chopped
1/3 cup chickpeas

Macronutrients: 281 calories, 12 grams protein, 42 grams carbohydrates, 8 grams fat

Snack

Four slices dried mango
1/4 cup pumpkin seeds

Macronutrients: 205 calories, 4 grams protein, 42 grams carbohydrates, 4 grams fat

Dinner

4 ounces grilled salmon
1 medium baked sweet potato
Eight asparagus spears roasted in 1 tablespoon olive oil

Macronutrients: 482 calories, 30 grams protein, 28 grams carbohydrates, 28 grams fat

Snack

1 cup coconut milk ice cream

Macronutrients: 290 calories, 5 grams protein, 29 grams carbohydrates, 18 grams fat

Daily Totals: 1,754 calories, 71 grams protein, 182 grams carbohydrates, 89 grams fat

Day 5

Breakfast

Tofu scramble with 4 ounces tofu, 1 cup spinach, 1/2 cup chopped tomatoes, and spices
One slice 100% whole wheat bread
1/2 medium avocado

Macronutrients: 399 calories, 24 grams protein, 35 grams carbohydrates, 23 grams fat

Snack

Eight walnuts
1 large peach

Macronutrients: 174 calories, 4 grams protein, 19 grams carbohydrates, 11 grams fat

Lunch

One 4-inch whole wheat bagel
3 tablespoons cream cheese
3 ounces smoked salmon
2 tomato slices

Macronutrients: 509 calories, 30 grams protein, 55 grams carbohydrates, 21 grams fat

Snack

1/2 cup baby carrots
1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

One veggie burger patty
One whole wheat English muffin
Two slices tomato
1 tablespoon ketchup
1/2 medium sweet potato, cut into spears, roasted with 1 tablespoon olive oil

Macronutrients: 432 calories, 17 grams protein, 47 grams carbohydrates, 19 grams fat

Snack

Two Medjool dates
1 tablespoon almond butter

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 1,864 calories, 84 grams protein, 208 grams carbohydrates, 68 grams fat

Day 6

Breakfast

1/2 cup cooked oatmeal in water
1 tablespoon peanut butter
1 small chopped apple
1 teaspoon cinnamon

Macronutrients: 261 calories, 7 grams protein, 41 grams carbohydrates, 10 grams fat

Snack

15 cherries
15 almonds

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat

Lunch

One 8-inch whole wheat tortilla
1/3 cup black beans
1/3 cup corn
1/4 cup cheddar cheese
1/4 cup salsa

Macronutrients: 377 calories, 18 grams protein, 47 grams carbohydrates, 15 grams fat

Snack

1 ounce bag pita chips
1 cucumber, sliced
3 tablespoons tzatziki dip

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

Two 6-inch corn tortillas
4 ounces grilled cod
1/2 cup black beans
1/4 cup salsa
1/4 cup guacamole

Macronutrients: 449 calories, 38 grams protein, 52 grams carbohydrates, 11 grams fat

Snack

2 cups plain popcorn
1 ounce 70% dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,728 calories, 78 grams protein, 212 grams carbohydrates, 70 grams fat

Day 7

Breakfast

1 cup 2% plain Greek yogurt
1 tablespoon hemp seeds
1/4 cup low-sugar granola
1/2 cup blueberries

Macronutrients: 393 calories, 28 grams protein, 36 grams carbohydrates, 16 grams fat

Snack

1 medium banana
1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat

Lunch

1 1/2 cups lentil pasta
1/2 cup tomato sauce
1 tablespoon nutritional yeast

Macronutrients: 375 calories, 28 grams protein, 52 grams carbohydrates, 8 grams fat

Snack

One red bell pepper, cut into slices
1/4 cup guacamole
12 tortilla chips

Macronutrients: 292 calories, 5 grams protein, 37 grams carbohydrates. 16 grams fat

Dinner

4 ounces grilled salmon
1/2 cup cooked quinoa
1 cup roasted cauliflower with 1 tablespoon olive oil

Macronutrients: 492 calories, 31 grams protein, 25 grams carbohydrates, 30 grams fat

Snack

2 small chocolate chip cookies

Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat

Daily Totals: 1,948 calories, 99 grams protein, 207 grams carbohydrates, 88 grams fat

How to Meal Plan for a Pescatarian Diet

Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
Plan ahead and meal prep. Taking time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
Remember mid-morning, afternoon, and evening snacks are optional. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals.
Compile a list of resources and recipes for pescatarian-friendly food. It can be helpful to have a list of grocery stores, fish mongers, restaurants, and recipes that include many fish options. This way you can feel good about the choices you are making that align with a pescatarian eating pattern.

A Word From Verywell

Planning nutritious, tasty, and balanced pescatarian meals does not need to be difficult with a little planning ahead and prep. Consider speaking with a healthcare provider or a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

6 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Orlich MJ, Singh PN, Sabaté J, et al. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013;173(13):1230-1238. doi:10.1001/jamainternmed.2013.6473
Wozniak H, Larpin C, de Mestral C, Guessous I, Reny JL, Stringhini S. Vegetarian, pescatarian and flexitarian diets: sociodemographic determinants and association with cardiovascular risk factors in a Swiss urban population. Br J Nutr. 2020;124(8):844-852. doi:10.1017/S0007114520001762
Scarborough P, Appleby PN, Mizdrak A, Briggs AD, Travis RC, Bradbury KE, Key TJ. Dietary greenhouse gas emissions of meat-eaters, fish-eaters, vegetarians and vegans in the UK. Clim Change. 2014;125(2):179-192. doi: 10.1007/s10584-014-1169-1
Rizzo NS, Jaceldo-Siegl K, Sabate J, Fraser GE. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. J Acad Nutr Diet. 2013;113(12):1610-1619. doi:10.1016/j.jand.2013.06.349
Lane K, Derbyshire E, Li W, Brennan C. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Crit Rev Food Sci Nutr. 2014;54(5):572-579. doi:10.1080/10408398.2011.596292
Academy of Nutrition and Dietetics. How much water do you need.

By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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