Pescatarian Diet Plan For Weight Loss

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Pescatarian diet plan for weight loss will show you how to lose weight while eating delicious food and maintaining your sanity. You won’t believe how satisfying the food on this diet is, and how easy it is to prepare.

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Pescatarian Diet

Pescatarian diet - Dr. Axe

Pescatarian diets have been practiced for millennia, despite the fact that the term “pescatarian” is relatively recent. The pescatarian diet is frequently linked with advantages in mood, brain function, heart health, and weight loss and is preferred for both its health and environmental benefits. Additionally, it can deliver a multitude of vital vitamins, many of which vegetarian or vegan diets may lack.

So, is eating seafood healthy? Can you lose weight when eating only seafood? What what is a pescatarian diet composed of? Let’s examine the pescatarian diet in more detail by dissecting each of these concerns individually.

What Is a Pescatarian?

The Merriam-Webster definition of a pescatarian is “one whose diet consists only of fish.” However, there are dozens of distinct types of vegetarian diets, therefore each person’s particular preferences for a pescatarian diet may vary.

Pescatarian diets have been popular for a very long time. For decades, populations in Japan, other regions of Asia, and Mediterranean nations like Greece have depended significantly on fish for their protein and nutrient consumption.

Some people choose to follow a pescatarian diet due to personal preference, environmental considerations, or ethical considerations, while others do so for health reasons. In fact, eating fish and shellfish regularly has several advantages and can help with a number of issues that vegetarians frequently experience, including:

  • nutrient deficiencies (such as vitamin B-12 deficiency)
  • protein deficiency, or lack of certain amino acids in the diet
  • imbalanced ratio of essential fatty acids (omega-6s to omega-3s)
  • the tendency to eat more refined carbohydrates
  • iron deficiency

Types of Pescatarians

Pescatarian meal plans come in a variety of various forms, just like there are numerous distinct kinds of vegetarian diets. While fish, seafood, eggs, and dairy products are allowed on a classic pesco vegetarian diet, meat and fowl are not. Some seafood diet variations, nevertheless, might forgo eggs, dairy items, or even both. Other varieties, like the “pollo pescatarian diet,” allow red meat but not pork or poultry but allow fish and poultry only. It’s simple to select a pescatarian diet variety that works for you because there isn’t a “one size fits all” pescatarian diet.

Pescatarian vs. Vegetarian vs. Vegan

A lower risk of heart disease, cancer, diabetes, and other diseases have all been associated with pescatarian, vegetarian, and vegan diets. When determining which diet is best for you, you should pay close attention to the distinctions between the three.

The primary distinction between a pescatarian and a vegetarian diet is that pescatarian diets occasionally allow for the consumption of fish and other seafood. Many essential vitamins and minerals, many of which are difficult to obtain from plant foods alone, can be supplied by include these items in your diet. For instance, wild-caught salmon is a fantastic source of protein, vitamin B12, and omega-3 fatty acids, all of which are crucial for optimum health.

On the other side, vegan diets exclude a number of foods that are included on the pescatarian diet plan, making them even more stringent than vegetarian diets. Animal products including dairy, eggs, and honey are also prohibited on a vegan diet in addition to meat, poultry, and fish.

Is being a pescatarian healthier than being a vegan? How much healthier is it compared to a vegetarian diet? It’s critical to correctly plan your meals, whether you follow a lacto ovo pescatarian, vegetarian, or vegan diet, to make sure you’re obtaining the nutrients you need. Including seafood in your diet may make it simpler to satisfy your nutritional needs, but a vegan or vegetarian diet can still provide your body with the vitamins and minerals it requires if you consume a balanced variety of foods and supplement with fortified foods as necessary.

Health Benefits

1. Provides Omega-3 Fatty Acids

The high concentration of omega-3 fatty acids in fish is one of the main factors contributing to its superior health benefits. An increase in omega-3 meals is desperately needed in a world where most individuals consume far too much omega-6 from processed condiments, salad dressings, and refined vegetable oils.

By balancing the quantities of omega-3 and omega-6 fatty acids, omega-3 fatty acids operate as a counterweight to omega-6 fatty acids, assisting in the reduction of inflammation. When compared to omega-6 fatty acids, omega-3s are thought to be anti-inflammatory. Both kinds are necessary, but many individuals don’t get enough omega-3s. A larger intake of omega-3 fatty acids has been linked to increased mental health, lower triglyceride levels, improved fertility and reproductive health, better hormone regulation, and a lower chance of developing diabetes.

2. Helps Lower Inflammation

The primary factor in the importance of omega-3 fatty acids in fish is their capacity to reduce inflammation. They aid in reducing inflammatory situations that set off a host of illnesses, including as asthma, rheumatoid arthritis, and cancer.

Both of the aforementioned polyunsaturated fats play a significant role in the formation of our hormones, cell membranes, and immunological responses in the body. However, when it comes to inflammation, omega-3 and omega-6 fatty acids have opposing effects. Inflammation generally results from having too much omega-6 and not enough omega-3. Chronic illnesses like cancer, diabetes, heart disease, and others are thought to be facilitated by inflammation.

3. Promotes Heart Health

Two omega-3 fatty acids, EPA and DHA, are crucial for reducing inflammation and enhancing heart health. According to studies, EPA and DHA can occasionally reduce heart disease risk and heart disease-related fatalities just as efficiently as prescription drugs like statins. In addition to regulating heartbeats, lowering blood pressure and cholesterol levels, preventing blood clots from forming, and lowering triglycerides, the mix of nutrients present in seafood can also help prevent heart disease and stroke.

4. May Help Protect Against Cancer

According to studies, eating more fish and shellfish rich in omega-3 fatty acids strengthens the immune system and, by reducing inflammation, aids in the battle against cancer. In reality, while vegetarian diets are connected to a lower incidence of various malignancies (including colon cancer), some studies actually show that pescatarianism is connected to an even lower risk compared to vegetarians and non-vegetarians alike.

Numerous studies also indicate that omega-3 fatty acid intake may slow the growth of tumors in those who have already been given a cancer diagnosis. A pescatarian diet rich in omega-3 fatty acids can also benefit patients receiving chemotherapy or other cancer therapies since they preserve muscle mass and control inflammatory reactions, both of which are already weakened in cancer patients.

5. Fights Cognitive Decline

DHA and other omega-3 fatty acids are crucial for healthy brain development and maintaining cognitive function as we age. Low omega-3 levels have been linked in numerous studies to dementia and Alzheimer’s disease, as well as other indications of reduced brain function, in elderly people. Even children’s worse memory test scores and learning issues are linked to decreased levels of omega-3s during pregnancy.

6. Boosts Mood

The omega-3 fatty acids found in fish and shellfish are linked to greater mental health and a lower risk of dementia, melancholy, anxiety, and ADHD because they combat oxidative stress, which affects proper brain functioning. As a result, eating a pescatarian diet may be a safe and effective way to manage anxiety symptoms, cure ADHD symptoms, and prevent depression symptoms.

7. Supports Weight Loss

With good cause, a lot of people have started following a pescatarian diet to lose weight. Obesity and weight increase have been linked to low omega-3 fatty acid consumption. Additionally, studies show that persons who consume more plant-based foods—including vegetarians—tend to have lower BMIs and better weight management, probably as a result of their higher fiber and lower calorie intake.

Additionally, a variety of the nutrients contained in fish can aid in reducing cravings. Healthy proteins and fats are essential for feeling satisfied. No matter what you eat, try to include plenty of fruits, vegetables, fiber, phytochemicals, high-quality proteins, healthy fats, seeds, nuts, and pecans. These foods can all help you lose weight quickly and keep it off.

Drawbacks?

Restricting particular food groups might cause problems, just like with all other diets, including keto, vegetarian, and pescatarian ones. Meat and most animal products become “off limits,” therefore eating just pescatarian meals can make you feel deprived. It’s also possible to grow weary of consuming fish, eggs, dairy, and plant foods every day to get enough protein, which could result in a rise in carbohydrate consumption. This has the potential to lead to weight gain, a lack of protein, weariness, and other health issues.

Your consumption of mercury is something else to think about if you follow a pescatarian diet.

Despite the fact that mercury is harmful, the mineral selenium, which is found in almost all wild-caught seafood, helps to lessen the effects of mercury’s toxicity. It is advised to minimize your diet of high-mercury species, such as king mackerel, tilefish, swordfish, and shark, and instead focus on eating smaller fish because mercury toxicity is a genuine issue given the level of contaminants prevalent in today’s oceans.

To succeed on the pescatarian diet, planning your meals and including diversity in your diet can be helpful. You may incorporate a variety of fruits, vegetables, healthy fats, and protein items into your diet to pack your day full of nutrients by preparing a well-rounded, balanced pescatarian breakfast, lunch, and dinner every day. You can also improve the nutritious content of your diet by practicing pescatarian meal preparation and experimenting with various pescatarian recipes.

Final Thoughts

  • The pescatarian diet is a type of diet that typically includes fish and seafood but excludes meat or poultry.
  • There are numerous variations for the pescatarian diet. Some may include poultry, while others may restrict other animal products, like eggs, dairy or honey.
  • In addition to the potential ethical and environmental benefits of the pescatarian diet, there are several health benefits associated with the diet as well.
  • Some of the pescatarian benefits include reduced inflammation, improved heart health, enhanced cognitive function, increased weight loss, improved mood and a lower risk of cancer.
  • However, it’s important to plan your diet carefully and steer clear of high-mercury varieties of fish to ensure you’re meeting your nutritional needs and prevent adverse side effects.

7-DAY PESCETARIAN (PESCATARIAN) DIET MEAL PLAN

It can be a daunting process to begin planning your meals for the upcoming few weeks for anyone of you just starting out on the pescetarian diet. It’s particularly simple to fall back on a diet strong in carbohydrates, which isn’t ideal for anyone trying to keep up a balanced, healthy diet.

The quantity of omega-3 fatty acids you get from fish, which reduce inflammation, is one of the major advantages of the pescetarian diet. The pescetarian diet often has substantially lower cholesterol levels, which benefits general heart health. The drawback is that, especially if you don’t live near the ocean, fish and seafood can be slightly more expensive than meat.

To keep our grocery expenses under control and make sure we eat a sufficient number of vegetarian meals, Laura and I strive to balance the quantity of fish and shellfish we consume each week.

One thing to keep in mind about the following meal plan is that you may add in additional snacks if you’d like (this isn’t a comprehensive list), and if you’d rather not have sides with some meals, that’s also acceptable – we wanted to give you a lot of selection to start with.

7 Day Pescetarian Diet Meal Plan

1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 1


BREAKFAST: AVOCADO BAKED EGGS (468 CALORIES)


Avocado Baked Eggs Recipe - Pescetarian Kitchen

Avocado is the perfect morning meal. It’s high in fat (good fat) and will set you up perfectly for the day ahead (way more than sugary cereal!).


LUNCH: MORROCAN STUFFED SWEET POTATO SKINS (362 CALORIES)


Moroccan stuffed sweet potato skins

These can be made up the night before (or even a few days before) and stored in the refridgerator. They’re packed full of protein and are really cheap to make.


DINNER: THAI MASSAMAN CURRY (669 CALORIES)


Thai Vegetable Massaman Curry

We eat a lot of Thai food because it’s both really filling and really healthy. You don’t even need to serve up a massaman curry with rice because the potatoes will more than fill you up.


1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 2


BREAKFAST: 3X SPANISH EGG MUFFINS (309 CALORIES)


Spanish Style Egg muffins

These egg muffins can be made in big batches at the start of the week and will last all the way through to the end. They’re incredibly simple to make and you can add all kinds of different veggies depending on what you prefer. They also work as a great snack during the day.


LUNCH: MAC N CHEESE (382 CALORIES)


Mac & Cheese with Cauliflower and Spinach

Who doesn’t love mac n cheese? This recipe has cauliflower and spinach within it to boost the nutritional value. It’ll definitely do the trick of keeping you full until the evening.


DINNER: BAKED TILAPIA WITH PARMESAN CRUST (517 CALORIES)


Baked Tilapia with Parmesan Crust

Tilapia is probably one of the most cost-effective fish to purchase in your weekly shop. It helps that it’s absolutely delicious, too. This recipe in particular is very easy to make and goes really well with each a serving of rice, quinoa, cous cous or even a side-salad.View Recipe



DINNER (SIDE): BOWL OF RICE (205 CALORIES)



1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 3


BREAKFAST: HUEVOS RANCHEROS (149 CALORIES)


Huevos Rancheros Mexican Breakfast

One batch of huevos rancheros will get you through a whole week, and it also doubles up as a great lunch meal. It stores well in the refridgerator and a 60-second blast in the microwave will get it heated back up to perfection (so you don’t need to worry about cooking in the morning!).View Recipe


SNACK: CHOCOLATE PEANUT BUTTER PROTEIN BALL (421 CALORIES)


Chocolate Protein Balls

Focusing on getting your protein intake right is really important when you’re following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you’re hungry.View Recipe


LUNCH: MACKEREL & GREEN BEAN SALAD (408 CALORIES)


Mackerel and green bean salad 4

Possibly my favorite salad to take into the office for lunch, the runny eggs create a delicious dressing and the nutritional value from the mackerel alone gives you 52% of your daily protein intake.


DINNER: TERIYAKI STIR FRY (293 CALORIES)


Teriyaki Stir Fry

When you’re eating pescetarian, there’s a strong tendancy to default to fish and seafood every night. This can work out really expensive, so simply vegetarian meals like this will help balance your diet and your budget!


1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 4


BREAKFAST: AVOCADO & SAUTÉED MUSHROOM TOAST (688 CALORIES)


Avocado Mushroom Toast Recipe

Avocado. Mushrooms. Sour Dough. Need I say any more? This is breakfast heaven for me. If you’d rather tone down the carb intake then you can easily just remove the toast and it will still be delicious.


LUNCH: GREEK CHICKPEA SALAD (310 CALORIES)


greek chickpea salad

Chickpeas are a solid source of protein and they’re one of those ingredients that boh stay fresh for a long time and are cheap to buy. I’d put them into the ‘storecupboard essentials’ category. They go perfectly with feta and tomato and that makes this salad simply delicious.


DINNER: VEGAN RED LENTIL CURRY (266 CALORIES)


Red lentil curry

It’s worth remembering that you don’t need to follow the vegan diet to eat vegan food. We eat a lot of lentils and this is curry in particular is one of our favorites.


DINNER (SIDE): GARLIC & CORIANDER NAAN (322 CALORIES)


Naan bread

This is an optional side, but it’s really tasty with a lentil curry. Other options can be tandoori rotis or papudums. Equally, the lentil curry will be more than enough on its own if you just increase the serving side.


1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 5


BREAKFAST: FRESH SARDINE FILLETS ON TOAST (484 CALORIES)


Sardines on toast

Sardines are another super-cheap fish that are full of omega-3 fats that are ideal to eat near the start of the day. When you buy the sardines fresh and fillet them or get sustainably sourced tinned sardines it doesn’t really matter. If you don’t want to have them on toast then something like quinoa/cous cous will work equally well.


SNACK: 2X VEGAN PROTEIN BALLS (444 CALORIES)


Vegan Protein Balls

Focusing on getting your protein intake right is really important when you’re following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you’re hungry.


LUNCH: ALOO GOBI WITH CHICKPEAS (261 CALORIES)


Cauliflower, cilantro and chickpeas. This recipe couldn’t be simpler. If you’re in a hurry in the evening then this can be the perfect filling meal that doesn’t take long to create and doesn’t cost a lot.


DINNER: ROASTED TOMATO SOUP (154 CALORIES)


This is a go-to meal for whenever either of us are feeling slightly ill. Tomato soup heals all! Seriously though, we tend to eat quite a bit of soup because it lasts for a long time, can double up as lunch later in the week and is really good for you.


DINNER (SIDE): 2X SLICES OF BREAD (200 CALORIES)



1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 6


BREAKFAST: 3X SMOKED SALMON EGG MUFFINS (237 CALORIES)


Smoked Salmon Egg Muffin

Similar to the spanish-style egg muffins shown above, these take very little time to make and can be done in large batches near the start of the week. Whether it’s a breakfast meal or a midday snack, these are ideal.


SNACK: 2X VEGAN PROTEIN BALLS (444 CALORIES)


Vegan Protein Balls

Focusing on getting your protein intake right is really important when you’re following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you’re hungry.


LUNCH: CURRIED BUTTERNUT SQUASH SOUP (223 CALORIES)


Curried Butternut Squash Soup Close Up

Soup is great for saving money because you can use up a bunch of vegetables that are about to go bad in the next few days (as opposed to seeing them go in the bin). We tend to eat soup near the end of the week for this reason, and curried soup in particular can work with all kinds of veggies.


DINNER: TUNA PESTO PASTA (527 CALORIES)


Tuna and Pesto Pasta

This is a classic pasta dish that involve minimal prep, ingredients and cooking time. Whilst we try not to eat too much pasta, it was hard to leave this one off the list.


1 WEEK PESCETARIAN DIET MEAL PLAN: DAY 7


BREAKFAST: 2X BLUEBERRY & LEMON MUFFINS (484 CALORIES)


Blueberry and lemon muffins 2

I can’t think of many things that will go better with your morning coffe than a blueberry and lemon muffin. Depending on how greedy you’re feeling you can go with either one or two muffins.


LUNCH: UDON NOODLE SOUP (366 CALORIES)


Udon Noodle Soup 2

This recipe looks more complicated than it actually is. Noodle soups in particular are packed full of flavour and are the perfect way to fit in more iron into your diet.


DINNER: SWEET & STICKY SALMON KEBABS (311 CALORIES)


Salmon kebabs 2

If you’re having friends over then we’d highly recommend making these kebabs. Bonus points for barbecuing them. That said, broiling them will do just fine and they’ll still taste amazing.


DINNER (SIDE): 4X CARROT HUMMUS CUCUMBER CUPS (382 CALORIES)


Carrot and hummus cucumber cups 3

Carrot hummus is available in most grocery stores but if you want to go and make your own then it won’t take you long at all. These cucumber cups are both adorable and a perfect compliment to salmon.

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