Pescatarian recipes and meal prep on a diet can be done! In this article you'll learn the best pescatarian recipes for the pescatarian diet plan.
This article will also help you to follow the pescatarian diet on a budget and provide you with a printable shopping list that you can use at stores like ALDI, Walmart or your favorite grocery store.
What is the Pescatarian Diet?
Over the past few years I've become more aware of what type of food I am eating. Nutrition has been number one when it comes to the type of food I'm eating.
With the popularity of so many diets, it's hard to know what works for you! Of course, discussing your health and fitness goals with your doctor, registered dietician and personal trainer are a must!
The pescatarian diet - explained
In a nutshell, the pescatarian diet is a vegetarian diet expanded to include seafood. Dairy and eggs are optional, similar to the vegetarian diet.
For me, the pescatarian diet became very intriguing! I've always loved seafood and over the years I've become more interested in the plant based diet.
Luckily I've found that incorporating sustainably sourced seafood into a plant based diet is a pretty nutritious option for me. Not to mention, the recipes are tasty and super easy to make.
I don't consider myself a pescatarian, nor do I follow any particular diets. Rather, I like to take different principles from each one and put together a package that works for me and my goals.
Maybe this tactic will work for you as well! Check out a few guides here on Momma Fit Lyndsey that help you to navigate different diets while keeping your food budget in check!
And if you're looking for some recipe ideas...
A Few of Momma Fit Lyndsey's Favorite Pescatarian Recipes
These recipes are a few of my favorite pescatarian recipes on my blog! They are super easy to make and great to prep for easy meals.
- Easy Salmon (Air Fryer and Oven Baked Recipes)
- Mediterranean Tuna Salad
- Easy Tuna Salad
- Air Fryer Chili Lime Shrimp
Keep scrolling for a few of my favorite pescatarian bowls I've shared on Instagram!
Great Plant Based Meal Bases to Add Seafood for a Delicious Pescatarian Meal
These plant based meals are the perfect canvas for creating a delicious pescatarian meal. Add fish, shrimp or scallops to any of these for an easy and tasty dish.
Great Side Dishes for Pescatarian Dinner Recipes
Need something to add with your favorite pescatarian dinner recipe? These are my ultimate favorite side dishes that pair perfectly with seafood.
Here is my #1 favorite pescatarian recipe - Argentine Red Shrimp in the Air Fryer!
A Few Frequently Asked Questions About the Pescatarian Diet
Do Pescatarians eat eggs?
Unlike the plant based or vegan diet, pescatarians generally have more personal choice when deciding to eat eggs or dairy. Similar to vegetarians, many pescatarians choose to eat eggs and dairy while others do not.
Do Pescatarians eat chicken?
Pescatarians eat a variety of seafood including (but not limited to) the following examples:
- shellfish such as shrimp, lobster, crab and crayfish
- mollusks such as clams, oysters, scallops and mussels
- fish such as salmon, cod, anchovies, bass, trout, flounder, haddock, halibut, mahi mahi and tuna
As a rule of thumb, pescatarians do not eat meat other than seafood. Chicken, beef, pork and similar meat is not eaten by pescatarians
What can I eat as a Pescatarian?
Pescatarians have a well-rounded diet of seafood, vegetables, fruits, grains and healthy fats. See below for a printable pescatarian food list.
Is the Pescatarian diet healthy?
The most important thing to analyze when considering the pescatarian diet is where your seafood is sourced from. Considering the level of mercury in your chosen seafood is also of superb importance.
Generally, the pescatarian diet is full of protein and healthy fat making it a very healthy diet.
Oceana Org created a fabulous guide about sustainability and seafood.
You may be wondering what are the benefits of the pescatarian diet. Here are just a few potential pescatarian benefits as listed by Medical News Today:
- heart health
- lowered cancer risk
- lowered diabetes and inflammation risk
Pescatarian Food Prep
Instagram is my jam when it comes to what I'm eating on a daily basis! I'm often creating a ton of different lunch bowls that are perfect for the pescatarian diet!
My favorite tools for pescatarian food prep
To make most of my favorite pescatarian recipes I only need a few tools!
Resources for the Pescatarian Diet for Beginners
The Truly Healthy Pescatarian Cookbook: 75 Fresh & Delicious Recipes to Maintain a Healthy Weight
Love Real Food: More Than 100 Feel-Good Vegetarian Favorites to Delight the Senses and Nourish the Body: A Cookbook
Forks Over Knives―The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year
My Favorite Pescatarian Bowls
Here are a few of my favorite pescatarian bowls to prep for make-ahead lunches or dinners!
- Salmon +Zoodle Bowls
- Scallops "Leftover" Bowl
- Lentil + Tuna Bowl
- Shrimp, Veggie + Cauliflower Gnocchi Bowl
- Trader Joe's Shrimp Burger Bowl
- Haddock, Edamame + Acorn Squash Bowl
- Salmon Caesar Salad
Pescatarian Diet on a Budget - My Top 3 Tips!
Making a list of four weeks of meals will help you to begin to meal plan. If you need some meal inspiration, scroll up to check out my favorite pescatarian bowls on Instagram!
Chances are you will know of a few meals that are your favorites. Keep these in regular rotation and don't be afraid to make double for leftovers.
I like to have a general plan of what dinners I'm going to make for the month. I try to list out 8-10 of my family's favorite dinners and then update my meal plan weekly depending on what is on sale or what we are in the mood for.
Shopping Store Sales
Stores will often run weekly sales that they list in their circular. Once you have your meal plan set for the month, check out the weekly store circulars.
You can plan on buying more when an item is on sale and freezing what you aren't using until it's time. I like to have staples that I keep in my freezer for easy pescatarian meals.
Salmon, shrimp and scallops are three items I like to stock up on when I see them on sale. They are easy to defrost and I can throw them in the air fryer and pair them with some veggies.
Shopping in Season
In season veggies make a great compliment to pescatarian meals. One of the easiest ways to reduce your grocery bill when you are doing the pescatarian diet on a budget is to shop in season.
For seafood, that may mean stocking up on fish and seafood during the Lenten season. You may also find that items such as crab or lobster is less expensive around holidays.
This article by The Spruce Eats had some great tips about shopping for seafood in store. Check out the section about avoiding convenience seafood to avoid overpaying!
For veggies, you will also want to shop in season for the vegetables that will complement your seafood. Check out this article I wrote about the Plant Based Diet on a Budget for more tips on shopping in season.
Pescatarian Food List and Pescatarian Recipes
Here is a simple list of what to include on your pescatarian food list when you are grocery shopping:
- fish (such as salmon, cod, anchovies, bass, trout, flounder, haddock, halibut, mahi mahi and tuna)
- shellfish and mollusks (such as shrimp, lobster, crab, crayfish, clams, oysters, scallops and mussels)
- beans (such as black beans, kidney beans, chickpeas, Great Northern Beans, and black eyed peas)
- other legumes (such as peanuts, peas, lentils and soybeans)
- tofu and tempeh
- vegetables (any)
- nuts and seeds (any)
- healthy fats (such as avocado, nut butters, plant based oils)
- whole grains (any)
- Optional dairy items such as yogurt, cheese and milk
Hi Lyndsey!! I am just beginning this lifestyle change therefore, I am clueless to this journey. Does it matter if my vegetables are fresh, frozen, or canned? Also, the same with seafood, does it need to be fresh, frozen, or does that matter? Fruits - same question. Thank you so much!
Any veggies are good and will do! Whatever is accessible to you and your preference. I don't think it matters for meats or fruits! I tend to err on the side of MSC certified seafood to make sure it's sustainably harvested or farmed. Also, my personal preference is eating in-season so I can find the best prices and quality of fresh food but frozen is always a fave of mine as well! I'm no expert, just figuring out what has worked for me and my budget. Good luck!
Hey. Maybe you mentioned it here but i didn’t dee it. How many days of prep foods I can make without spoiling the food in the fridge?
I generally prep for a few days in advance! For example, cooked shrimp generally lasts for 3 days in the fridge so I will do enough for a few days. Hope that helps!
Each of these recipes are light and delicious!
Great for healthy lunches!