Pescatarian Meal Prep

Interested in Healthy Pescatarian Meal Prep?  I'm sharing my ideas to plan ahead to keep delicious, clean eating, and healthy meals (breakfast, lunch, and dinner) on the table day in and out.  Keep reading for a pescatarian meal prep meal plan with recipes and my tips to succeed.

Learn More About the Pescatarian Diet: Pescatarian Diet Beginners Guide 101, 15 Healthy & Satisfying Pescatarian Dinners, 5 Day Pescatarian Meal Plan & Shopping List, & Pescatarian vs Vegetarian.

Pescatarian Meal Prep

Pescatarian Meal Prep doesn't have to be hard!  I'm breaking down everything you need to know to plan a week of meals in advance on the pescatarian diet.

If you aren't familiar with the pescatarian diet, it's one in which you eat mainly plant-based vegetarian foods, with fish and seafood.  You don't eat other types of meat like beef, chicken, or pork.  The diet is healthy - like the Mediterranean diet - because you get lots of vitamins from vegetables, grains, and dairy, but also an added protein boost and healthy fats - like omega-3 fatty acids- from fish and seafood.  A pescatarian diet is rich in vegetables and plant-based foods and includes seafood or fish a few times a week.  There are many health benefits to this diet, and it's easier to follow than some diets, like vegan, because it's less restrictive.

I'm an expert in this diet because I've been a pescatarian for 30 years, way before alternative diets were even popular!

This Pescatarian Meal Prep Guide is just part of my larger series on the Pescatarian diet, including Pescatarian Diet Guide 101, 15 Healthy & Satisfying Pescatarian Dinners, 5 Day Pescatarian Meal Plan & Shopping List, & Pescatarian vs Vegetarian.  I have all aspects of this diet covered if you are curious and trying to make a change for yourself.

Regardless of your diet, it can be hard and cumbersome to prepare healthy meals day in and day out.  Whether you eat meat or enjoy a Pescatarian diet, it's often a lot of work to keep yourself or your family fed.  That's where pescatarian meal prep can help.  If you can embrace some of the tricks and tips for meal prepping, it can make your life healthier and less stressful.

In fact, you'll never have to have that 6 o'clock panic, wondering what you are going to have for dinner again!

What is Pescatarian Meal Prep?

If you aren't familiar with pescatarian meal prep, it's the concept of planning and preparing some or all of your meals ahead of time. Preparing your meals ahead of time can help you save time by bulk cooking.  It can also help you with weight loss or portion control because you put everything into smaller containers.  It's a great idea for busy folks like us!

There are different ways to meal prep.  You can either make all your meals ahead of time or just some, like breakfast and lunch.  If you want to cook some of our meals fresh, make sure you prep your ingredients ahead of time by chopping vegetables and making sauces.  The goal is to cut down on the time you spend cooking during the week.

Meal prepping can also be batch-cooking freezer meals!

Learn More About Freezer Meals: 12 Healthy Vegetarian Freezer Meals

 

Benefits of a Pescatarian Diet & Pescatarian Meal Prep

So what about Pescatarian Meal Prep??? Just like any other diet, you can meal prep your pescatarian meals too!  This can be a healthy way to eat because you're less likely to grab whatever is in the fridge that's unhealthy.

Just a reminder, a pescatarian is a vegetarian who also eats seafood and fish.  A pescatarian diet is rich in vegetables and plant-based foods and includes seafood or fish a few times a week.  Pescatarians do not eat red meat, poultry, lamb, or pork.  So here's what they do eat and what foods are included in this Pescatarian Meal Prep.

What DO pescatarians eat then?

• Vegetables
• Grains
• Fruits
• Legumes
• Tofu/ Tempeh
• Beans
• Cheese
• Eggs
• Yogurt
• Fish
• Seafood

The pescatarian diet is great because it's more flexible than a strict vegetarian or vegan diet and allows for some fish and seafood.  Fish and seafood add lots of nutrients to your system, and I feel like it's easier to have a well-balanced week of meals eating this way.

The benefits of a Pescatarian diet are countless.  Like most vegetarian diets, you eat more whole foods and fewer processed foods.  Seafood is also a great addition to the menu because it's low-calorie and high in protein.  It's also much healthier than many meat options.  Plus, some fish are a great source of omega-3 fatty acids, which have been shown to promote heart, brain, and eye health.

 

I've actually been a Pescatarian for well over 20 years and shared my story here on Running in a Skirt.  I wrote about WHY and how I became a pescatarian.  I also shared my favorite Pescatarian Meals Here AND a 5 Day Pescatarian Meal Plan here.

Learn more about a Pescatarian Diet: Pescatarian for Beginners - What is the Pescatarian Diet and Why I Follow It.

 

Is pescatarian meal prep right for you?

Whether you are curious about the pescatarian diet or have been a pescatarian for years, pescatarian meal prep can be a great way to keep healthy food on the table.  If you are a busy person who can set aside some extra time on the weekend to plan, shop, and prep, this is a great way to make sure you are enjoying delicious, well-rounded food daily.

 

Can you meal prep fish for a week?

Fish has a shorter shelf life than other foods.  You can safely store and eat fish for 3 or 4 days for meal prep.  If you are doing a whole week, I'd add a plant-based meal to the rotation, or prepare a second batch of fish mid-week.

 

How do I go pescatarian on a budget?

Meal prepping is how! Carefully planning and preparing your food ahead of time can keep you on a budget! Also, pick lots of vegetarian foods like beans, pasta, and fresh vegetables.  Use frozen fish like salmon, shrimp, and mahi mahi to stay on track.

This pescatarian meal prep guide will help you do it!

How to Pescatarian Meal Prep

Curious about how to do pescatarian meal prep? It's easier than you might think!  Here are some steps to get it done for healthy eating.

 

1: Plan Out Your Meals Ahead of Time & Write Them Down

Decide what your meals are going to be and actually write them down like a menu.  The process of actually doing this gives you something tangible to start with and will inspire you to make it happen. A good plan lets you start gathering and shopping for ingredients and gives you a place to start.

 

2: Put Together a Grocery List

Clean out your fridge and take inventory of what you have and what you need.  You need a solid and complete grocery list to successfully meal prep.  The last thing you want is to get in the middle of cooking and not have what you need.

 

3: Make a Schedule for Cooking

Look at your recipes and decide what you want to cook ahead of time.  Check how long each recipe takes to make and the oven temperature to determine the order in which you want to prepare your food.  If you are cooking several recipes, it might make sense to make something in a slow cooker to free up the oven.  Often, it makes sense to chop all your fruits and vegetables at once and then move on to the next step.

If you spend a little time planning your pescatarian meal prep, the actual cooking will go so much more smoothly.

 

4: Set Aside Time for Cooking

Depending on how much food you decide to make, it's essential to set aside time to cook.  Often, meal preppers will cook on Sunday afternoons for the week.  You'll want to chop and prepare your food according to your schedule.

 

5: Store it in Good Containers

If you are prepping a bunch of food in advance, you will need lots of containers to store it in.  Here are some options.

• Meal Prep Containers- Great plastic containers with a divider and that travel well.
• Glass Meal Prep Containers - This set is glass with a single compartment and has great leak-proof lids
• 2 Compartment Meal Prep - Here's a great 2-compartment glass set with lids.
• Plastic Travel Set - If you really get into meal prep, here are 50 containers at a great price.

 

Tips for Successful Pescatarian Meal Prep

Keep it Simple

Don't try to make it too complicated!  Simple meals are often best for meal prepping.  If you make your plan too hard, you probably will not follow through.

 

Don't Try Too Many New Recipes at Once

Making new recipes can be more stressful than preparing ones you are familiar with.  Try one or two new recipes a week and make the rest of your meals with things you are familiar with.  That way, you'll also know that you have food you will enjoy.

 

Plan a Week in Advance

I think pescatarian meal prep works best when you plan a week.  It often makes sense to do your planning and shopping on Saturday and cooking/prepping on Sunday.  Cooking a week's worth of meals is an attainable goal without feeling overwhelmed.

 

You Don't HAVE to Cook Everything in Advance

Meal-prepping styles can vary.  You can meal prep and make ALL your meals (breakfast, lunch, dinner) ahead of time, then eat them straight from the containers.  You can also prep your breakfast and lunch to save time, leaving your dinners to cook in the evenings.

If that's not your thing, you can still meal prep and save yourself time during the week by just prepping or chopping your vegetables and meat ahead of time.  You don't have to cook your entire meals in advance but spending a little time at the start of the week to prepare SOME of the items can still get the job done.  Making sauces or dressings ahead of time can also be a big time saver.

Recipes for Pescatarian Meal Prep

I know gathering the recipes for your pescatarian meal prep can be a bit daunting, so here are some of my favorites for breakfast, lunch, and dinner that you can mix and match to make your perfect pescatarian meal prep plan for the week.  Remember to keep it simple!  You can make a double batch of something for lunch and eat it a few times!

 

Pescatarian Meal Prep - Breakfast

Overnight Oats

Overnight oats are the perfect healthy make-ahead breakfast idea for pescatarian meal prep.  Try my 8 Dessert-Inspired Overnight Oats that Are Actually Good for You.

 

Baked Oatmeal

Baked Oatmeal is another great option for a pescatarian breakfast meal prep.  It's basically oatmeal, eggs, milk, and spices or fruit baked into a pan to cut like a cake or portable muffins, as shown here.  Both are delicious and healthy choices. Here are a few recipes to try!

• Chocolate Chip Strawberry Banana Baked Oatmeal Cups
• Gingerbread Baked Oatmeal Cups
• Chocolate Chip Pumpkin Baked Oatmeal Cups
• Chunky Monkey Baked Oatmeal
• Apple Pie Baked Oatmeal

 

Vegetarian Egg Casserole

Breakfast casserole is perfect for pescatarian meal prep. If you love eggs but don't want to make them fresh every morning, my Vegetarian Egg Casserole is a great recipe to make and enjoy during the week.  It's made with eggs, frozen hash browns, mushrooms, peppers, and onions, then baked in the oven.  You can customize the vegetables for anyone you like.

Other options for baked eggs include:

• Cottage Cheese Egg Bake
• Cottage Cheese Egg Muffins - These are perfectly portable and perfect for pescatarian meal prep.

 

Yogurt Bowls

Yogurt Bowls are a great way to enjoy calcium, protein, and probiotic-rich yogurt with some fun toppings.  It's a great way to add healthy dairy into your diet.  Here are a bunch of great ideas to get started.

 

Cottage Cheese Bowls

Another easy option for Pescataria Meal Prep breakfast is these simple high-protein Cottage Cheese Bowls.

 

Cottage Cheese Toast

You can also prep all the ingredients to make the Cottage Cheese Toast ahead of time.  Use your favorite whole wheat bread.

 

Pescatarian Meal Prep - Lunch

Vegan White Bean Salad

This simple White Bean Salad is crazy delicious and a great way to get some plant-based protein and a vegetable boost with peppers, red onions, tomatoes, and cucumber.  It stores well in the fridge.  I love serving it on a bed of greens or lettuce.  You could even add some feta cheese.

 

 

Meal Prep Vegetarian Cauliflower Rice Burrito Bowls

This recipe is perfect if you don't mind eating the same thing for lunch several days in a row.  My Meal Prep Vegetarian Cauliflower Rice Burrito Bowls are super easy to assemble, tasty, and healthy.

Roasted Cauliflower Salad with Crispy Chickpeas

Salads often don't hold up well when made in advance, but this one would because it has leafy kale, roasted cauliflower, and quinoa!  My Roasted Cauliflower Salad with Crispy Chickpeas and Tahini Dressing is a total vegetarian flavor BOMB.

 

Greek Yogurt Tuna Salad

My Greek Yogurt Tuna Salad could not be simpler and more delish. It's made with just three ingredients and would be the perfect addition to your pescatarian meal prep.

 

Cottage Cheese Egg Salad

Cottage Cheese Egg Salad is great for Pescatarian Meal Prep and makes a delicious high-protein lunch that you can make ahead.

 

Quinoa Salad Three Ways

Quinoa Salad is a great pescatarian or vegetarian lunch!  Here are three ways to make it different.  All use fresh ingredients.

 

Pescatarian Meal Prep - Dinner

Cajun Shrimp and Rice

Here's a great Pescatarian Meal Prep dinner idea! My Cajun Shrimp and Rice is easy to make in one pan, and reheats well in the microwave during the week.

Sheet Pan Mediterranean Shrimp

Mediterranean Shrimp is a great pescatarian meal prep recipe because it cooks quickly and reheats well.  It has fresh veggies like zucchini, bell pepper, and tomatoes already in the recipe, so no need to cook an extra side dish.

Air Fryer Salmon

Prepping super simple, Air Fryer Salmon, works great for pescatarian meal prep.

 

Bay Scallops

These Bay Scallops are perfect for Pescatarian Meal Prep.  This simple recipe cooks them in the oven in just minutes.

 

Sheet Pan Shrimp Fajitas

I LOVE sheet pan meals!  These Sheet Pan Shrimp Fajitas are on regular rotation at my house.  Thaw and season the shrimp, and chop the veggies ahead of time if you want to cook them fresh.  

Baked Spaghetti Squash Casserole

This Baked Spaghetti Squash Casserole is great made ahead and enjoyed during the week.

Caprese Pasta Salad

I love this 4-Ingredient meal that stores well in the fridge.  My Caprese Pasta Salad is a perfect dinner.

Salmon Teriyaki Bowls

Salmon Teriyaki Bowls are the perfect well-rounded meal for pescatarian meal prep, featuring rice, veggies, and salmon.

 

Blackened Shrimp Tacos

Blackened Shrimp Tacos make a perfect dinner idea that you can make ahead.  Prep all of the ingredients for the tacos, and assemble them when ready to eat.

 

Salmon and Rainbow Vegetables in Foil

Make these salmon packets ahead of time and then bake them fresh when it's time to eat!  This dish is full of healthy fats, vitamins from vegetables, and omega-3 fatty acids.  Serve like this or over a bed of whole grains like quinoa or brown rice.

 

Crock Pot Lentil Soup

Any good pescatarian meal prep should include a healthy soup! One of my favorites is my Crock Pot Lentil Soup.  Also, check out my 25 Healthy Vegetarian Slow Cooker Soups.

 

Shrimp Burgers with Mango Salsa

This is a must-make for any pescatarian!  My Shrimp Burgers with Mango Salsa are delicious and totally irresistible.  They actually reheat pretty well or you could do the prep work on the patties and make them fresh when you are ready to eat.

 

Crock Pot Baked Ziti

Crock Pot Baked Ziti is a great way to make an easy and cozy pasta dish! Prep the pasta and store it in containers to heat up during the week.  This reheats well!

 

Crock Pot Minestrone Soup

Another healthy plant-based soup recipe for Pescatarian Meal Prep is this cozy and filling Crock Pot Minestone Soup.  This reheats well and makes a delicious, filling meal.

Pescatarian Meal Prep Final Thoughts

Pescatarian Meal Prep doesn't have to be complicated or overwhelming.  If you plan well and pick delicious recipes, it can be a great way to eat more well-rounded meals.  I hope this guide gets you started on your journey.  You don't have to use meal kits or meal delivery services; you can do this yourself.

If you want to learn more about being a pescatarian, start with my five-part series sharing more about my 30-year journey with the diet.

• Pescatarian Diet for Beginners: Pescatarian 101
• 15 Healthy & Satisfying Pescatarian Dinners
• 5 Day Pescatarian Meal Plan & Shopping List
• Pescatarian vs Vegetarian: Which Diet is for You?

 

 

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