The word “pescatarian” is getting more popular these days. But many people still ask, “What is a pescatarian?” Are you also curious about the pescatarian diet? Don’t worry, you’re in the right place! We’ll explain everything in a super easy and simple way. We’ll also show you pescatarian meaning, the benefits of being pescatarian, a food list, and even a sample week’s plan so you can start your pescatarian journey.
Pescatarian Definition
We start with the simple definition to learn pescatarian meaning.
A pescatarian is an individual who has a predominantly vegetarian diet but also eats fish and seafood, like shellfish. He or she does not eat meat from animals like chicken, beef, or pork. The majority of pescatarians eat eggs and milk too, although there are some who don’t. A pescatarian diet varies and can be adjusted to suit your needs.
What Do Pescatarians Eat?
Now that you are clear with the pescatarian definition, let’s see what do pescatarians eat. A pescatarian diet includes many natural and healthy foods. People prefer to eat like this because it provides them with more options than a vegetarian or vegan diet but is healthy and less in meat.
The table below gives a summary of what foods generally make up a pescatarian diet:
| Food Group | Examples |
| Fish and Seafood | Tuna, salmon, prawns, sardines, cod |
| Vegetables | Spinach, carrots, broccoli, courgettes |
| Fruits | Apples, bananas, oranges, berries |
| Whole Grains | Brown rice, oats, quinoa, wholemeal bread |
| Legumes | Lentils, chickpeas, beans |
| Nuts and Seeds | Almonds, chia seeds, flaxseeds |
| Eggs (optional) | Boiled eggs, omelettes, scrambled eggs |
| Dairy (optional) | Milk, yoghurt, cheese |
Pescatarians do not eat meat from:
- Chicken
- Beef
- Pork
- Lamb
- Any other land animals
Pescatarian Food List
If you’re thinking about what a pescatarian can eat, here’s a simple pescatarian food list to help you recall.
Foods that are part of a pescatarian diet list:
- Fish: salmon, cod, mackerel, tuna
- Seafood: prawns, mussels, crab
- Vegetables and fruits
- Grains: rice, pasta, oats
- Beans and lentils
- Dairy and eggs (optional)
Foods excluded:
- Red meat: beef, lamb, pork
- White meat: chicken, turkey
- Processed meats: bacon, sausages (unless plant-based or fish-based)
Dairy Free Pescatarian Diet
Pescatarian diet list is where they eat fish and seafood but nothing that is from animal sources like eggs, milk, and cheese. They focus more on vegetables and fruits but also include fish for protein and healthy fat.
A pescatarian diet list includes:
- Fish and seafood
- Vegetables and fruits
- Whole grains
- Beans, lentils, and legumes
- Plant-based milk like almond or oat milk
This form of the pescatarian diet is ideal for those who are lactose intolerant or don’t want to eat dairy products for health reasons.
Advantages of Being Pescatarian
There are many benefits of being pescatarians. People find it satisfactory to become healthier, help the environment, or just have more variety in what they eat.
Health benefits of being pescatarian include:
- High in omega-3 fatty acids from fish
- Can lower the risk of heart disease
- Can encourage a healthy weight
- Lowers the risk of type 2 diabetes
- Will be likely to have more fibre and fruit and vegetable vitamins
Environmental benefits:
- Fish farming and fishing are likely to produce less pollution than keeping cows or pigs
- It has a lower carbon footprint than a diet with meat
According to research:
- Persons on a pescatarian diet have up to 13% less risk of CHD (coronary heart disease) than meat eaters
- A pescatarian diet also boosts brain function and memory
Is a Pescatarian Diet Healthy?
The question people often tend to ask, is a pescatarian diet healthy? Yes, a pescatarian diet is very healthy when it is balanced. It contains a large variety of nutrients and reduces the consumption of saturated fats in red meat. Pescatarian diet is also recommended by health experts as a heart-healthy diet that is still rich in protein and energy.
The diet is also rich in:
- Omega-3 fatty acids
- Vitamins A, D, and B12
- Iron and zinc from seafood
- Fibre from vegetables and whole grains
It is simple to tailor according to your lifestyle, health requirements, and food habits.
Pescatarian Diet List (Weekly Plan Example)
The following is an easy example meal plan to give you some idea of what a pescatarian can have in a week:
| Day | Lunch | Dinner |
| Monday | Tuna and sweetcorn salad | Grilled salmon with steamed veg |
| Tuesday | Lentil soup with wholemeal toast | Prawn stir-fry with rice noodles |
| Wednesday | Chickpea and avocado wrap | Baked cod with potatoes and peas |
| Thursday | Veggie and quinoa bowl | Sardines with roasted vegetables |
| Friday | Greek salad with eggs | Seafood pasta with tomato sauce |
| Saturday | Vegetable sushi rolls | Grilled prawns with couscous |
| Sunday | Hummus and roasted veg sandwich | Mushroom risotto with side salad |
This pescatarian diet menu consists of foods with fish, vegetables, grains, and legumes to make it healthy and balanced.
Conclusion
The pescatarian diet is easy to stick to, rich in variety, and full of health advantages. Whether you’re experimenting with it for a week or implementing a long-term change, eating like a pescatarian can make you feel healthier, eat cleaner, and live better.
Frequently Asked Questions Related to Pescatarian Diet
