5 Day Pescatarian Meal Plan & Grocery List

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5 Day Pescatarian Meal Plan & Grocery List

Look no further for the tastiest healthy pescatarian meal plan!  Read on for simple and delicious recipes and a helpful Pescatarian Shopping List to get you started on this wonderful lifestyle.

Hi guys!

Over the past few week’s I’ve been sharing a mini blog series about being a pescatarian.  I’ve been a pescatarian for over 20 years and now that alternative diets including flexitarian and pescatarian are becoming more popular I thought it would be a good time to share a little more about something that has been an important part of my life for so long.  In my first post, Pescatarian for Beginners, I shared what is a pescatarian and why I eat this way.  Last week I shared 15 of my favorite recipes that are a great place to start if you want to try to eat this way.   This week I’m getting super practical with an easy and healthy pescatarian meal plan including a grocery list and pescatarian shopping list.

Make sure to start with those posts if you are just picking up this series here, but just to catch up I’ll answer a few key questions.

 

What is a Pescatarian?

A pescatarian is a vegetarian who also eats fish and seafood occasionally.  My version of the diet includes eggs and dairy but some people skip it.  I try to focus on eating a mainly plant-based vegetarian diet with a few seafood meals throw in a week.

 

What are the Benefits of Being a Pescatarian?

There are so many healthy reasons to eat more fruits and vegetables.  A diet with quality fresh plant-based food can help lower blood pressure, blood glucose, reduce your cholesterol and reduce inflammation.  Adding fish to that plant-based diet can fill in some nutritional gaps 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 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 all but a lifestyle and the pescatarian lifestyle is a great one!

 

What Does a Pescatarian Actually Eat?

This week I thought I’d get even more specific and share a 5-day easy and healthy pescatarian meal plan.  In my family I plan, shop and cook most of our food so I know what a task it is to get food on the table day in and day out.  I can only imagine CHANGING your approach to food could be a bit daunting.  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 7-day because I’m assuming you will get some sort of takeout or eat out during the week like most of us do.  This plan will serve two people.

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

 

 

Easy & Healthy Pescatarian Meal Plan

Breakfast

I’m all about keeping breakfast simple and healthy.  I’m sharing two different customizable ideas for breakfast that you can rotate eat 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. šŸ™‚

 

Mix and Match Greek Yogurt Yogurt Bowls

Greek yogurt is a great 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 they are high-calorie.

Fage Yogurt Recipes - 5 yogurt bowl ideas

 

Avocado Toast, Eggs, and Fruit

Avocado Toast may be cliche these days but added with eggs and fruit and it’s a great vegetarian breakfast.  Make yours simple and keep it plain or try a few of these creative ways to mix it up below!

 

 

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 is such an easy and yummy recipe!  Cheese tortellini makes it nice 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.

Greek Tortellini Pasta Salad - 6 ingredients!

 

Healthy 3 Ingredient Greek Yogurt Tuna Salad

My tuna salad recipe uses no mayo and could not be easier.  You’ll already have the greek yogurt and bread from breakfast so it makes a lot of sense from the meal planning aspect.  Make this recipe into a sandwich and add 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.

 

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.

 

 

 

Dinner

Crock Pot Mexican Enchilada Bake

This 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!

Crock Pot Vegetarian Enchilada Casserole recipe / Running in a Skirt

 

No Clean Up Healthy Grilled Shrimp in Foil

This recipe is my pescatarian twist on a low country boil.  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 hungry serve this with a salad.

Fast Healthy Grilled Shrimp in Foil Recipe - healthier and sausage free twist on a low country boil! / Running in a Skirt

 

 

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.

Lightened Up 3 Cheese and Spinach Stuffed Portobello Mushroom Caps / Running in a Skirt

 

 

 

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.

Oven Baked Lemon Salmon with dill sauce for salmon - / Running in a Skirt

 

 

4 Ingredient Stuffed Spaghetti Squash Marinara

I love this easy 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 sub dried basil.  I serve mine with a whole-grain roll.

Twice Baked Spaghetti Squash Marinara recipe

 

 

Healthy Pescatarian Shopping List – Pescatarian Grocery List

This pescatarian shopping list / pescatarian grocery 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.

 

Produce

  • fruit – Pick your favorites to top the yogurt bowls and with the avocado toast breakfast.  I also like to have extra for snacks.
  • 4 avocadoes
  • medium spaghetti squash
  • 1 cucumber
  • 2 bell peppers
  • 1 sweet onion
  • 1 shallot
  • 1 pint cherry tomatoes
  • 1 tomato
  • 1 1/2 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

  • 1/2 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 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 marina 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

 

I hope this healthy pescatarian meal plan helps make your life a bit easier!  Give it a try and let me know what you think.

 

Just starting out as a Pescaration?  Don’t miss the rest of my series…

 

 

Pin for later!

Healthy Pescatarian Meal Plan

 

 

Your turn!

Which recipes catch your eye? 

By | 2020-06-17T17:39:13-04:00 February 26th, 2020|All Vegetarian, Dinner, Food, Pescatarian Meals, Recipe Roundup, Vegetarian Meals|8 Comments

8 Comments

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  3. Angela Campos February 27, 2020 at 5:43 pm - Reply

    I am really looking forward to trying all of these recipes! The shrimp are the first on my list…YUM!!!

  4. Leslie February 27, 2020 at 10:02 am - Reply

    While these recipes are great for anyone on a pescatarian diet, they’re also great for anyone wanting balanced, healthy recipes!

  5. Natalie February 27, 2020 at 8:48 am - Reply

    Everything looks so incredibly delicious. So colorful and fresh. So healthy too. I absolutely love all the recipes. Don’t know which recipe to try first.

  6. Rachel February 26, 2020 at 8:05 pm - Reply

    I really appreciate how you break down the grocery list for all these! Mmmm that shrimp in foil looks delicious…

  7. Deborah Brooks February 26, 2020 at 4:16 pm - Reply

    I am trying to add in more fish into my vegetarian diet. thanks for the suggestions I will be checking out a few of these. good idea to add a grocery list

  8. Maureen @ Maureen Gets Real February 26, 2020 at 8:17 am - Reply

    The enchilada in the crockpot sounds good!

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