Pescatarian Diet – What Is It, What To Eat, And Benefits

Vegetarian diets are good for lowering cholesterol and inflammation ( 1 ), ( 2 ). Adding seafood to a vegetarian diet can enrich it with lean protein, heart-healthy fats, and bone-strengthening calcium ( 3 ), ( 4 ). This combination of foods is known as the Pescatarian diet.

A pescatarian diet is also good for the environment and breaks the monotony of a vegetarian diet ( 5 ). This post tells you why a pescatarian diet is good for you, what to eat, a sample pescatarian diet plan, benefits, and side effects. Keep reading

What is a pessarian diet and why is it good for you

 What is a pessarian diet and why is it good for you


includes fish and other seafood. When you add fish to a vegetarian diet, you will reap the following benefits:

  • Fish protein increases satiety as compared to beef and chicken ( 6 ). This means you will feel full and not over over. If you are looking to shed some pounds, it is the right time to start on a pescatarian diet.
  • Calcium is extremely important for your bone health. Merely eating vegetables does not provide your body with enough calcium. But adding fish to a vegetarian diet does ( 3 )!
  • Fatty fish are great sources of omega-3 fatty acids. These acids help lower inflammation in the body, which, in turn, reduces the risk of obesity, diabetes, and heart disease ( 7 )
  • . gas emission. So, you can protect the environment and your health ( 5 ).
  • For some, just eating vegetables, fruit and nuts can be boring.
  • Many people are allergic to eggs, lactose intolerant, or may want to avoid eating meat or dairy products. For them, fish can be a good source of complete protein, calcium, and healthy fats

So, what exactly do pescatarians eat? Let's find out

What Do Pescatarians Eat?

Seafood Mackerel, bass, haddock, salmon, tuna, hilsa, sardines, pomfret, carps, cod, caviar, mussels, crayfish, oyster, prawns, lobster , crab, squid, and scallops
Vegetables Spinach, chard, radish greens, carrot greens, bergamot gram greens, beetroot, carrot, broccoli, cauliflower, cabbage, Chinese cabbage, parsnip , kale, cucumber, and tomato
Fruits Apple, banana, avocado, strawberries, blackberries, mulberries, blueberries, gooseberries, pineapple, papaya, dragon fruit, passion fruit, watermelon, muskmelon, guava, peach, pear
Protein Kidney beans, lentils, fish, mushroom, Bengal gram, sprouts, black-eyed peas, cowpeas, garbanzo beans, soybean, soy milk, edamame, and tofu. 19659017] Whole Grains Brown rice, barley, broken wheat, sorghum, multigrain bread, and multigrain flour
Fats & Oils
Nuts & Seeds Almonds, walnuts, pistachios, macadamia, pine nuts, hazelnuts, sunflower seeds, melon seeds, pumpkin
Cilantro, dill, fennel, parsley, oregano, thyme, bay leaf, chili powder, chili powder, chili powder, turmeric, coriander, cumin, mustard seeds, mustard, mustard paste, star anise, saffron, cardamom, clove, garlic, cinnamon, ginger, nutmeg, Allspice, onion powder, garlic powder, and ginger powder
, detox water and freshly pressed fruit / vegetable juices

With these ingredients, you can easily come up with a nutritionally balanced diet plan. Take a look at this sample pescatarian diet plan

Sample Pescatarian Diet Plan

Meals What To Eat
(7:00 – 8:00 am)
1/2 cup of sprouts with cucumber and tomato
1 cup of oatmeal with banana and walnut

1 cup green tea + 1 multigrain biscuit
(12:30 – 1:00 p.m.)
1 piece (3 oz) grilled fish with 1 cup sautéed veggies
2-3 cup prawns
(3:30 pm)
1 cup green tea + 10 in-shell pistachios
soup with veggies
Ramen with seafood and veggies

Apart from this menu plan, you can also fish easily at home and enjoy a healthy meal. Here are three amazing recipes for you

Yummy Pescatarian Recipes

1. Shrimp Salad

 Shrimp Salad


Prep Time: 10 mins; Cooking Time: 5 mins; Total Time: 15 mins; Serves: 1


  • ½ cup washed and deveined shrimp
  • ¼ cup cucumber slices
  • ¼ cup tomato wedges
  • 1 cup lettuce
  • 4 tablespoons lime juice
  • tablespoons olive oil
  • ½ teaspoon chopped garlic
  • ½ teaspoon black pepper

How To Prepare

  1. Add olive oil
  2. Let it sizzle for 10 seconds
  3. Add the shrimps and stir-fry for 30 seconds
  4. Add the salt and pepper and cook for a minute. and add the shrimps to the bowl containing lettuce, tomato, and cucumber
  5. Squeeze in lime juice, a little salt and a sprinkle of black pepper
  6. Your lunch / dinner is ready! Butter Fried Scallops With Figs And Herbs ” width=”700″ height=”450″ />


Prep Time: 10 mins; Cooking Time: 5 mins; Total Time: 15 mins; Serves: 1


  • 1 cupspoon unsalted butter
  • 1 cup scallop
  • 1 cup spoon
  • olive oil
  • Salt to taste
  • 2 tablespoons of lime juice
  • A pinch of black pepper
  • How To Prepare

    1. Add to the scallops and let them bubble and sizzle for 2 minutes on each side. Do not forget to season
    2. Fish And Rice Hearty Bowl

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