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.
Goal of the plan
Source best-for note: Heart health, omega-3 intake, sustainable eating, easier than full vegetarian.
Who it is for
The source category is Plant-Based, with difficulty marked Easy.
Example meals and foods
The source macro split is 22% protein, 48% carbohydrate, and 30% fat.
Meal timing: 3 meals plus snacks.
- Fish & seafood
- Eggs
- Dairy
- Vegetables
- Fruits
- Whole grains
- Legumes
- Nuts & seeds
- Tofu
- Olive oil
Foods to limit or adapt
- Meat
- Poultry
- Processed meats
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionWatch mercury intake from large fish. Good balance of plant and animal nutrition. Socially easier than vegan/vegetarian.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
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