Pescatarian Diet 101: A Detailed Beginner’s Guide

Some of the healthiest diets in the world feature fish as the main event. If you're interested in a pescatarian diet, which is non-gimmicky and can be flexible enough to fit your preferences, here's what you need to know.

In Italian, pesce means fish (plural). That's where the word "pescatarian" comes from.

“A pescatarian diet is one that prioritizes fish and seafood as the primary protein source,” says the Kansas City–based registered dietitian Cara Harbstreet, the author of The Pescatarian Cookbook: The Essential Kitchen Companion. If you’re following this diet, you may also include eggs and dairy in your meals and snacks.

This is not an all-fish diet. Harbstreet says pescatarians typically have two or more seafood meals per week. The remainder of the meals and snacks are plant-based and are similar to a Mediterranean-style of eating.

Here are additional reasons to add fish to your plate.

• Lower risk of chronic diseases: Experts recommend including two or more seafood meals per week to reduce the risk of heart disease, stroke, sudden cardiac death, and congestive heart failure.

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• High-quality protein: Whether you're hitting the gym or just want to add lean protein to your diet, seafood is the way to go. For example, 3 ounces of cooked wild Atlantic salmon provides 22 (g) grams of protein, and one can (165g) of drained light tuna packed in water without salt offers 42 g.

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• Nutritional powerhouse: Although the nutrients vary depending on the type of fish, they are packed with vitamins and minerals. These include vitamin B for energy, vitamin D to support bone health, and minerals such as calcium for muscle movement, potassium to regulate fluid balance, and zinc for immune health.

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• Sharpens your mind: As awesome as our bodies may be, they still can't produce things such as omega-3s on their own. That's where fish comes in. Including two 3.5-ounce servings of seafood weekly is vital. A 2022 review found omega-3s can increase learning, memory, cognitive well-being, and even blood flow to the brain.

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Yet the opposite can happen, says Melissa Mitri, RD, the owner of Melissa Mitri Nutrition in Milford, Connecticut. “It’s easy as a plant-based eater to become more of a “carb-eterian,” where you don’t eat meat but your diet is heavy on refined carbs that promote weight gain,” she says. “It’s important to follow a pescatarian diet properly to increase your chances of weight loss success.”

Depending on your current diet, going pescatarian may represent a shift from how you’re used to eating. And if you’re unsure how to cook fish, you may find the transition tough. Luckily, fish and shellfish are relatively simple to prepare.

“People have an impression that cooking fish is difficult and elaborate, but in fact, it’s easier than chicken,” says Nicole Hallissey, RDN, a registered dietitian-nutritionist in New York City and the author of The Truly Healthy Pescatarian Cookbook: 75 Fresh & Delicious Recipes to Maintain a Healthy Weight. One fear is undercooking, and it’s common to swing in the other direction and totally overcook the fish, leaving it dry and unpalatable — and leaving you wondering why you’re even trying this in the first place.

Hallissey suggests learning a few easy cooking techniques — such as baking a fillet in a pan with veggies for a one-pan meal, or drizzling fish with olive oil, salt, and pepper, and sautéing in a pan (don’t forget to flip). Canned fish, like sardines, light tuna, and salmon are great options, as they’re inexpensive and already cooked, requiring no prep.

Also, be mindful of how you're preparing your fish. Broiling, grilling, baking, poaching, steaming, and sautéing are preferable to frying. The right preparation for fish is key if you want to reap the health benefits, in particular those that affect your ticker.

Top 10 Foods Eat

• Fish
• Shellfish
• Eggs (optional)
• Dairy (optional)
• Beans and legumes
• Tofu
• Vegetables
• Fruit
• Nuts and seeds
• Whole grains (whole-grain pasta, bread, and brown rice count)

Top 8 Foods to Limit or Avoid

• Chicken
• Beef
• Lamb
• Pork
• Deli meat
• Bacon
• Wild game
• Turkey

Pescatarian Diet Shopping List

Here are the foods every pescatarian diet beginner needs to add to their grocery list.

Proteins

• Eggs
• Dairy
• Fish and other seafood
• Nuts
• Tofu
• Legumes (beans, peas, lentils)
• Edamame
• Nuts
• Seeds

Produce

• Fruits
• Vegetables

Grains

• Quinoa
• Whole oats
• Whole-grain rye
• Millet
• Buckwheat
• Barley
• Farro
• Spelt
• Brown
• Rice

Day 1

Breakfast Oatmeal with apples and cinnamon

Lunch Salad topped with salmon, feta, pine nuts, and vinaigrette

Dinner Quinoa stir-fry with vegetables and tofu

Snack Plain Greek yogurt topped with blueberries

Day 2

Breakfast Chia pudding made with almond milk, topped with berries and nuts

Lunch Minestrone soup with a whole-grain roll

Dinner Black bean burger with side salad

Snack Guacamole with whole-grain tortilla chips

Day 3

Breakfast Homemade whole-grain banana muffin

Lunch Vegetarian couscous salad

Dinner Tofu and vegetable curry over brown rice

Snack Pear and cheese slices

Day 4

Breakfast Eggs cooked in an avocado

Lunch Falafel in whole grain pita with tomatoes, cucumbers, and tzatziki

Dinner Crab cakes with steamed broccoli and wild rice

Snack Sliced vegetables or apples with hummus

Day 5

Breakfast Whole-grain waffles topped with sliced bananas and nut butter

Lunch Caprese salad

Dinner Fish tacos with black beans

Snack Kale chips

Day 6

Breakfast Baked oatmeal with nut butter and fruit

Lunch Lentil, vegetable, farro grain bowl

Dinner Zucchini lasagna and a chopped salad

Snack Pumpkin seeds and watermelon cubes

Day 7

Breakfast Yogurt drizzled with honey and berries

Lunch Roasted vegetables sandwich with white beans and an apple

Dinner Tuna avocado rolls with side salad

Snack Roasted chickpeas

Getting Started With Pescatarian Diet: 5 Beginner Tips

Following a new eating plan can be challenging. However the following tips can help to get you started and stay the course.

1. Go slowly. It is easy to feel excited about a new eating style, and you may want to go all in immediately. But it is better to transition into a new diet gradually. You can start by making small changes by replacing meat with fish for meat in a recipe or using beans instead. For example, you could opt for a black bean burger instead of a beef burger or fish instead of chicken in your tacos.
2. Plan your meals. Deciding what you want to eat for the week and then shopping and cooking to match will set you up for success and help you stay on course.
3. Shift your mindset. The term "diet" can sometimes suggest that this is a temporary change. Instead, think of this as your new way of eating.
4. Think of what you gain. Try not to think about the items that you will no longer be eating but of the foods that you can add to your diet.
5. Master your kitchen. Start by following chefs online who specialize in pescatarian meals for inspiration. You can also buy or borrow books from the library with recipe ideas. There are also apps that offer diet tips and recipe ideas.