5 Day Pescatarian Meal Plan & Grocery List

Looking for a pescatarian meal plan and pescatarian food list that's tasty and healthy?  Here's a simple 5-day meal plan with delicious breakfast, lunch, and dinner recipes and a helpful Pescatarian Shopping List to get you started on this wonderful lifestyle.  Find out precisely what you can and can't eat on this diet so you can add your favorite meals to your routine.

Learn More About the Pescatarian Diet: Pescatarian Diet Guide for Beginners, 15 Healthy & Satisfying Pescatarian Meals Where You Will Not Miss the Meat, Pescatarian vs Vegetarian, & Pescatarian Meal Prep 

Pescatarian Meal Plan & Pescatarian Food List

Look no further for the perfect Pescatarian Food List and Pescatarian Meal Plan, plus a Pescatarian Shopping List to help you eat pescatarian without a lot of fuss.  I'm also including a list of what pescatarians eat and what they don't, and adding any of your favorite meals to the routine.

This guide includes lots of vegetarian and pescatarian recipes, all easy to make in under 30 minutes.  They are healthy and filled with vegetables and fruits, so you can eat and feel good.  Start now to adopt a diet with many health benefits that can help with heart disease, diabetes, obesity, and more.

So what qualifies me to write this?  I've been a pescatarian for over 30 years and a food blog developer sharing pescatarian recipes for over a decade.  In fact, this is a pescatarian blog that you are reading!  The entire site features pescatarian recipes.

Now that alternative diets, including flexitarian and pescatarian, are becoming more popular, I wanted to share more insight into these diets.  If you are starting with the Pescatarian diet, start with these posts.

• Pescatarian Diet Guide for Beginners
• 15 Healthy & Satisfying Pescatarian Meals Where You Will Not Miss the Meat
• Pescatarian vs Vegetarian: Which One is Better?
• Pescatarian Meal Prep 

Make sure to start with those posts, but I also wanted to answer a few key questions here before we dive into the Pescatarian Meal Plan, Shopping List, and Pescatarian Food List.

Pescatarian Meal Prep & Pescatarian Food List FAQ

What is a Pescatarian?

A pescatarian is a vegetarian who occasionally eats fish and seafood.  Pescatarians do not eat beef, chicken, pork, or poultry. My version of the diet includes eggs and dairy, but some people skip them.  I try to focus on a mainly plant-based vegetarian diet, with a few seafood meals thrown in each week.

The word pescatarian comes from the Italian word pesce, meaning "fish."

 

What are the Benefits of Being a Pescatarian?

There are so many health benefits to eating more fruits and vegetables.  A diet rich in high-quality, fresh plant-based foods can help lower blood pressure and blood glucose levels, reduce cholesterol, and reduce inflammation.  Adding fish to that plant-based diet can fill in some nutritional gaps that a lot of not planned-out plant-based diets can have.  It adds protein, vitamin B12, and omega fatty acids.  I find I am overall healthier when I have some seafood and fish in my diet.

Another benefit of being a pescatarian is that the diet allows flexibility to an otherwise rigid vegetarian or vegan lifestyle.  It makes it easier to eat out and cook for others.  Because there is some flexibility in eating fish and seafood, I feel like it is more likely to be a diet that sticks!  The best diet isn't a diet at all, but a lifestyle, and the pescatarian lifestyle is a great one!

 

What Does a Pescatarian Actually Eat?

So what does a pescatarian actually eat?  Here's my Pescatarian Food List, with everything you can't eat if you're pescatarian.

 

Pescatarian Food List - What to Eat

• Vegetables - fresh & frozen - broccoli, carrots, peas, eggplant, asparagus, onions, potatoes, cauliflower, sweet potatoes, olives, etc.
• Greens - kale, spinach, swiss chard, romaine lettuce, etc.
• Fruit - fresh & frozen - apples, pineapple, oranges, bananas, watermelon, berries, etc.
• Grains - whole grains, quinoa, etc.
• Rice - brown rice, white rice
• Oatmeal
• Bread
• Pasta
• Diary - cheese, yogurt, etc. (optional)
• Eggs (optional)
• Nuts - peanuts, almonds, walnuts, pistachios, cashews, etc.
• Peanut Butter & other nut butter
• Seeds - flaxseeds, hemp seeds, chia seeds
• Beans, Lentils & Legumes
• Tofu/Tempeh
• Fish- salmon, tilapia, mahi-mahi, grouper, cod, mackerel, swordfish, canned light tuna, tuna, tilefish, sardines, etc.
• Seafood & Shellfish- shrimp, clams, scallops, mussels, oysters, lobster, crustaceans, etc.

 

Pescatarian Food List - Don't Eat

• Beef or Red Meat
• Poultry - chicken, turkey
• Pork
• Wild Game
• Lamb
• Deli Meat
• Bacon
• Any other type of meat!

 

What meat can you eat as a pescatarian?

If you are a pescatarian, you only eat fish and seafood; you don't eat any of the meats or land animals listed above.  If you want to eat this kind of diet, but occasionally add chicken to your diet, that's called the Flexitarian Diet.

 

 

 

 

Pescatarian Food List & Pescatarian Meal Plan

If you are trying to eat Pescatarian, here's a 5-day easy and healthy pescatarian meal plan.  To help you out, I'm sharing a week's worth of meals to get pescatarian food on your table without a lot of fuss.

I made this a 5-day pescatarian meal plan instead of a 7-day one because I'm assuming you will get some takeout or eat out during the week, as most of us do.  This plan will serve two people.  Double it for a family of 4.  I've got your week covered from Monday through Friday.  If you make anything ahead, I love these glass storage containers.

At the bottom, I also made a pescatarian grocery list for your weekly shopping!

 

Pescatarian Food List: Breakfast

Curious about what pescatarians eat for breakfast? I'm all about keeping breakfast simple and healthy.  I'm sharing two customizable breakfast ideas you can rotate all week long.  I know I don't have time to make a fancy breakfast every day, and I'm assuming you don't either. 🙂

 

Mix and Match Greek Yogurt Yogurt Bowls

These Greek Yogurt Bowls are perfect for a pescatarian food list.  Greek yogurt is an excellent source of vitamins, protein, and probiotics on a pescatarian diet!  Top off your favorite yogurt with toppings like fruit, nut butter, chia seeds, coconut, nuts, or granola.  Use the topping sparingly because it is high in calories.

You can also mix it up by doing Cottage Cheese Bowls.

 

Avocado Toast, Eggs, and Fruit

Avocado Toast may be cliche these days, but add eggs and fruit, and it's a great vegetarian breakfast and perfect for this pescatarian food list.  Keep yours plain and straightforward, or try a few of these creative Avocado Toast recipes below to mix it up!

Another option is my Cottage Cheese Toast.

 

 

Pescatarian Food List: Lunch

I like to keep lunch on the simpler side, too.  Here are two recipes, and there will also be some leftovers from my dinner meal plan to enjoy.  I'm once again assuming you don't have time to make a separate recipe for lunch every day, too, so one of the recipes is leftovers, and another one makes enough for a couple of days.

 

Greek Tortellini Pasta Salad

This Greek Tortellini Pasta Salad is such an easy and yummy recipe!  Cheese tortellini makes it pleasant and filling, but you still get a healthy dose of vegetables.  Make this early in the week, and you can enjoy it for a couple of meals.  If you like to eat pasta, you could also make my Greek Chickpea Salad.  It's similar but subs chickpeas for the tortellini.

 

Healthy 3 Ingredient Greek Yogurt Tuna Salad

My Healthy Tuna Salad recipe uses no mayo and is easy to make.  You'll already have the Greek yogurt and bread from breakfast, so it makes a lot of sense from a meal-planning perspective.  Make this recipe into a sandwich and add a tomato.  I like to add a simple bagged salad kit or make my Simple Healthy Salad Dressing with a bowl of your favorite greens and veggies.

You could also change this up by doing my Cottage Cheese Tuna Salad. Tuna Egg Salad, or Cottage Cheese Egg Salad

 

Leftover Mexican Enchilada Bake

I'm sharing this enchilada bake recipe below for a dinner idea in this healthy pescatarian meal plan.  It makes a hearty portion, and there will be enough for lunch, too.  Make it early in the week so you can enjoy the leftovers for the extra meal.

 

 

 

Pescatarian Food List: Dinner

Crock Pot Mexican Enchilada Bake

This Crock Pot Mexican Enchilada Bake is such a yummy recipe! It has corn tortillas, black beans, tomato, onion, bell pepper, and cheese.  It's all stacked together for an enchilada bake that's easier to assemble than the traditional rolled kind.  Think of it as a Mexican lasagna.  If the slow cooker isn't your thing, I also have a recipe to make it in a pan in the oven.  Either one works!

 

No Clean Up Healthy Grilled Shrimp in Foil

This Shrimp in Foil recipe is my pescatarian twist on a low-country boil and is an excellent addition to this pescatarian food list.  Instead of having sausage with the shrimp and potatoes, I added extra veggies like zucchini, making this dish a great dinner option.  Everything you need is in the packet.  The foil packets are seasoned with garlic, lemon, and Old Bay. You can either cook these on the grill or just as easily pop them in the oven.  If you are really hungr,y serve this with a salad.

 

 

Lightened Up Three Cheese and Spinach Stuffed Mushrooms

I LOVE these easy stuffed mushrooms.  They are simple, hearty, and very satisfying.  Serve this recipe with a bagged salad kit (Or my DIY easy salad) and a whole-grain roll.

 

 

 

Lemon Salmon with Greek Yogurt Dill Sauce

This oven-baked salmon is really simple to make and tastes delish!  You will love the simple sauce on top, too.  Serve this with my Herb and Garlic Baby Roasted Potatoes (OR a basic baked potato) and Lemon Garlic Roasted Brussels Sprouts.

You could also try my Air Fryer Salmon or Easy Baked Salmon.

 

 

4 Ingredient Stuffed Spaghetti Squash Marinara

I love this easy Stuffed Spaghetti Squash recipe for weekday dinners.  It feels like you are eating a big bowl of baked pasta, but it's really just more veggie goodness in your life.  It's crazy simple to make and is always a hit in my house.  If you don't want to buy fresh basil just for this, you can easily substitute dried basil.  I serve mine with a whole-grain roll.

You can also try my Crock Pot Baked Ziti.

 

 

Healthy Pescatarian Shopping List - Pescatarian Food List

This pescatarian shopping list/pescatarian food list for my healthy pescatarian meal plan assumes you have some staples already in your house and fridge like salt, pepper, cooking spray, dried spices, olive oil, minced garlic, and honey.  If you don't have a well-stocked spice rack or pantry, you might want to run through the recipes to make sure you have everything you need.

You can match this with my pescatarian food list to see that everything here is included in a healthy pescatarian diet.

 

Produce

• fruit - Pick your favorites to top the yogurt bowls and the avocado toast breakfast.  I also like to have extra snacks.
• 4 avocadoes
• medium spaghetti squash
• 1 cucumber
• 2 bell peppers
• 1 sweet onion
• 1 shallot
• 1 pint cherry tomatoes
• 1 tomato
• 1 ½ pounds baby potatoes
• 1 small zucchini
• 2 large portobello mushroom caps
• 12 ounces Brussels sprouts
• 2 cups fresh spinach
• 5 lemons
• parsley
• dill
• basil
• 3 salad kits or your favorite greens and toppings for side salads

 

Fish & Seafood

• ½ pound raw large or jumbo shrimp
• 1 pound salmon

 

Center of Store

• yogurt bowl toppings - nuts, nut butter, granola or coconut.
• Greek salad dressing
• 1 3-oz can of tuna
• 1 15 oz can black beans
• 2 14.5 oz can fire-roasted garlic diced tomato
• 1 4-oz can green chilies
• 16 small corn tortillas
• jar of your favorite salsa
• jar of your favorite marinara sauce
• sweet pickle relish
• horseradish
• parmesan cheese

 

Eggs & Dairy

• dozen eggs
• large container plain Greek yogurt
• 4 ounces crumbled feta cheese
• 8 oz shredded Mexican cheese blend
• 8 ounces whipped cream cheese
• 4 ounces shredded sharp cheddar cheese
• 3 ounces shredded mozzarella cheese

 

Frozen

• 16 ounces fresh or frozen tortellini

 

Bread

• loaf of whole-grain bread
• whole-grain rolls

 

Pescatarian Food List

I hope this healthy pescatarian meal plan, pescatarian food list, and pescatarian shopping list can help you decide exactly what meals you like to eat and help make your life a bit easier!  Give it a try and let me know what you think.

The Pescatarian Diet can be healthy, rewarding, and such a tasty way to eat.

My entire site is filled with healthy pescatarian recipes, so start at my Recipe Archives to search for nutritious breakfast, lunch, and dinner ideas to add to your pescatarian meal plan in the future.

• Pescatarian Breakfast Ideas
• Pescatarian Lunch Ideas
• Pescatarian Dinner Ideas

 

More Pescatarian Resources:

• Pescatarian Guide for Beginners
• Pescatarian vs Vegetarian: Which Diet Might Work for You
• 20 Pescatarian Meals for Beginners Where You Will Not Miss the Meat
• Pescatarian Meal Prep

 

 

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