Meal Plan for a Pescetarian

A pescetarian (also acceptable spelling is 'pescatarian' – aka a pescevegetarian or a pesco-vegetarian) is someone who will not eat the flesh of any animals other than fish or other types of seafood. They may or may not also exclude other animal products like eggs and dairy from their diet. The diet has strong similarities to a traditional Mediterranean diet. It is quite common for someone to refer to themselves as a 'vegetarian' and to think it normal for a vegetarian to include fish and seafood, when in reality they are a pescetarian.

The following example meal plan has been designed for a pescetarian who includes all fish and seafood, milk, dairy products and eggs. It's nutritionally balanced for weight maintenance.

Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious pescetarian foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.

Breakfast

High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
200ml fruit juice
Mug tea/coffee

Mid-morning

2 oatcakes
Item fruit
Drink

Lunch

Sandwich: 2 slices granary bread + low fat cheese / cottage cheese / quark / tuna + low fat natural yoghurt / egg + low fat mayonnaise / prawns + low fat mayonnaise
Mixed salad
Low fat / low sugar yoghurt
Drink

Mid-afternoon

Handful mixed nuts / seeds
Item fruit
Drink

Evening Meal

Salmon steak or haddock fillet or 2-3 Quorn pieces
3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato
or try our kedgeree recipe
Loads of veg or large salad

Evening

Drink
2-3 oatcakes + low fat soft cheese

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.