Nutrition
Pescatarian
A mostly plant-based diet that includes fish and seafood but excludes meat and poultry. Combines vegetarian principles with the benefits of omega-3 rich fish.
- Type
- Plant-Based
- How hard to stick to
- Easy
- Protein / carbs / fat
- 22 / 48 / 30%
The short version
People usually choose it for heart health, omega-3 intake, sustainable eating and easier than full vegetarian.
Meals: 3 meals plus snacks.
What you eat
- Fish & seafood
- Eggs
- Dairy
- Vegetables
- Fruits
- Whole grains
- Legumes
- Nuts & seeds
- Tofu
- Olive oil
What you cut back on
- Meat
- Poultry
- Processed meats
A day of eating
One day built from the Pescatarian recipes in the For The Reps app. It comes to about 1,514 calories and 88 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek Yogurt Parfait with Honeyed Walnuts and Berries | 343 | 23 g |
| Lunch | Caprese Quinoa Bowl with White Beans | 434 | 22 g |
| Dinner | Miso Glazed Black Cod with Bok Choy and Rice | 507 | 34 g |
| Snack | Roasted Chickpeas with Sea Salt | 230 | 9 g |
Macros
Roughly 22% of calories from protein, 48% from carbs and 30% from fat.
On 2,000 calories a day that is about 110 g of protein, 240 g of carbs and 67 g of fat.
Before you start
Watch mercury intake from large fish. Good balance of plant and animal nutrition. Socially easier than vegan/vegetarian.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
