What Is The Pescatarian Diet?

First of all, if you search for the word “Pesce”, it means fish in Italian. So, the term pescatarian which was coined in the early 1990s is a combination of Pesce (fish) and the word “vegetarian. In this diet, you can eat vegetables, fruits, legumes, beans, grains, cheese, eggs, and yogurt, as well as fish and seafood. However, it doesn’t include poultry, red meat, pork, and lamb. So, basically you are cutting out meat from your diet and eating everything else. According to many experts, the pescatarian diet is higher in some nutrients as compared to other vegan or vegetarian diets.

What Can a Person Eat On a Pescatarian Diet?

Following this diet is quite simple and straightforward. A healthy pescatarian diet includes vegetables, fruits, seafood, grains, legumes, quinoa, nuts, seeds, spicy peppers, etc. Here is a guide on what you should eat on a pescatarian diet:

Fruits and Vegetables

With fruits and vegetables, there are no limits at all. Add dark leafy greens, yellow and orange, bright red, corn, eggplant, kiwi, blueberries, and other fruits and veggies into your diet.


There are no particular restrictions on seafood in a pescatarian diet. However, it is best that it needs to include trout, perch, salmon, tuna, and shellfish such as oysters, clams, lobsters, prawns, shrimps, and more. Do keep in mind that consuming fish for an entire week is not recommended as well. You can consume three to four portions of fish in a week and then you can go for vegetarian meals for the rest of the week.

Dairy Products and Eggs

Although some pescatarians do not want to eat eggs and dairy, there are no restrictions. So, you can eat eggs and consume dairy products such as cheese, butter, yogurt, etc. However, you cannot eat red meat (like bison or beef) and also have to avoid lamb, poultry, and pork.

Can One Lose Weight On The Pescatarian Diet?

It is important to understand that it is a plant-based diet that is not specifically designed to help you lose weight. However, we also cannot neglect the fact that there are people who not only lost weight but were also able to maintain a healthy weight as well. It goes without saying that the diet focuses a lot on promoting a healthy and sensible eating lifestyle.

Pros of a Pescatarian Diet

  • It is a diet that is quite easier to follow as compared to other vegan or vegetarian diets
  • This diet ensures you are consuming enough protein
  • The omega-3s in the fish helps improve eye health, fights off depression and also promotes brain health
  • The diet also helps reduce heart complications and lowers blood pressure
  • It is likely to protect people against cancers that affect bowel and colon
  • Plant-based diets such as the pescatarian diet reduce the risk of obesity and diabetes

Cons of a Pescatarian Diet

As fish contain high levels of mercury, you should limit the intake of fish and do not eat fish all week long. Avoid consuming fish with the high levels of mercury such as swordfish, king mackerel, and shark.

It can be a bit expensive

Best Pescatarian Diet Meal Kits Services

If you are interested in opting for the pescatarian diet and don’t know how to start it, here are three of the best pescatarian meal kits services providers:

Home Chef

The pescatarian meal kits of Home Chef are a breeze to cook at home, just like their other meals. They have built an immaculate reputation for using only the best-quality fresh ingredients. They are offering five to six innovative meals that are perfect for people who are hoping to start pescatarian diet. For instance, we loved their shrimp florentine pasta with garlic and parmesan.

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Green Chef

Green Chef uses organic ingredients in every meal that they send to the door of their customers. So, when the first-ever USDA-certified organic company in meal kits announced that they are offering a pescatarian diet menu, it was a dream-come-true for many people who were loyal fans of Green Chef. You can choose a plant-powered plan or balanced living as per your choice.

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Sun Basket

Sun Basket uses sustainably sourced ingredients without any compromise on quality and creates delicious and super healthy recipes that make healthy cooking seem like a walk in the park. The pescatarian meals of Sun Basket are, unsurprisingly, full of nutritional advantages. The meals are high in protein, have fiber, and good fats that are sourced from nuts, olives, and avocados. If you have finally decided to go ahead with a pescatarian diet, the meals of Sun Basket are ideal for you.

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