7-Day Pescatarian Diet Plan, Created by a Dietitian

This pescatarian diet meal plan combines healthy plant-based ingredients with tasty fish and seafood for a flavor-packed, nutritious week.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.

A pescatarian diet is perfect for people who may want to reduce their meat intake but aren't quite ready to take the plunge into only eating plant-based foods. This healthy pescatarian diet plan includes a full week of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry. Eating more omega-3-rich seafood and plant-based meals offers a ton of health benefits, so increasing your intake is always a good idea. If you're worried about overfishing and the sustainability of eating fish, check out our Clean Eating Buyer's Guide to Seafood for more information.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

What Is a Pescatarian Diet?

A pescatarian diet is a vegetarian diet that includes fish and other seafood. Most people who are pescatarians also eat eggs and dairy, so we included both in this plan. People following a pescatarian diet do not eat any meat or poultry.

Pescatarian Diet Benefits

If you're wondering if the pescatarian diet is healthy, the answer is a resounding yes! People who eat more plant-based meals tend to eat more fiber because of the focus on fruits, vegetables, beans and lentils. Fiber has a ton of health benefits, like promoting a healthy gut and reducing the risk of heart disease and diabetes, and it helps maintain a healthy weight. Plus, the pescatarian diet includes fish, which means you can still get plenty of vitamin B12 and omega-3 fatty acids—nutrients that can be difficult to get enough of in a vegan diet.

Pescatarian Diet for Weight Loss

Is a pescatarian diet good for weight loss? It just might be. A 2022 review in the International Journal of Environmental Research and Public Health suggests that vegetarians tend to eat significantly fewer calories each day than their meat-eating counterparts. Plus, all the fiber in plant-based eating helps keep us full, which means we don't feel as hungry in between meals.

To promote a healthy weight loss of 1 to 2 pounds a week, we set this plan at 1,200 calories a day and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on your needs.

Pescatarian Diet Foods List

On the pescatarian diet, these are the foods that are included:

• Fish
• Legumes (beans and lentils)
• Vegetables
• Tofu and other soy products
• Seitan
• Fruits
• Grains (especially whole grains like brown rice, quinoa, whole-wheat bread and oatmeal)
• Eggs
• Yogurt, milk and other dairy products
• Nuts and seeds
• Tempeh

How to Meal-Prep Your Week of Meals

1. Bake a batch of Maple Granola to have throughout the week. Store in an air-tight container to keep fresh.
2. Make the Green Goddess Quinoa Bowls with Arugula & Shrimp to have for lunch on Days 2 through 5. Store in an airtight container to keep fresh during the week.
3. Cook a batch of Parmesan & Vegetable Muffin-Tin Omelets to have throughout the week. Store in an airtight container to keep fresh for the week.
4. Mix up Citrus-Lime Vinaigrette to have throughout the week. Store in a leakproof container for the week.

Day 1

Breakfast (290 calories)

• 1 serving Strawberry-Pineapple Smoothie
• 1 clementine

A.M. Snack (97 calories)

• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup blackberries

Lunch (366 calories)

• 1 serving Vegetarian Niçoise Salad

P.M. Snack (64 calories)

• 1 cup raspberries

Dinner (395 calories)

• 1 serving Roasted Salmon Caprese
• 1 serving Basic Quinoa

Daily Totals: 1,212 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodium

To make it 1,500 calories: Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to lunch.

Day 2

Breakfast (278 calories)

• 1 cup nonfat plain Greek yogurt
• 1 serving Maple Granola

A.M. Snack (62 calories)

• 1 medium orange

Lunch (365 calories)

• 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
• 1 large pear

P.M. Snack (37 calories)

• 1 medium bell pepper, sliced

Dinner (468 calories)

• 1 serving Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
• 2 cups mixed greens
• 1/2 avocado, sliced
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,210 calories, 57 g protein, 149 g carbohydrates, 37 g fiber, 50 g fat, 937 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 bell peppers and add 1/3 cup hummus to P.M. snack, and increase to 1 whole avocado at dinner.

Day 3

Breakfast (247 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 1/2 cup raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (365 calories)

• 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
• 1 large pear