7-Day Pescatarian Meal Plan & Recipe Prep

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Pescatarian meal plan

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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.

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Day 1

Breakfast

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Snack

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

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.

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.

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. Academy of Nutrition and Dietetics. How much water do you need.

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