Similar to a vegetarian diet, a pescatarian diet is a plant-forward approach to eating that also includes seafood. Additionally, some pescatarians eat eggs and dairy products. If you are looking to change up your diet to incorporate more plant-based foods, but are not ready to omit all animal products, a pescatarian diet may be a worthwhile option.
Read on for the main foods highlighted in a pescatarian diet, as well as health benefits associated with this style of eating, potential drawbacks and example meal plans for breakfast, lunch, dinner and snacks.
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What Is a Pescatarian Diet?
A pescatarian diet is a vegetarian diet that also includes seafood and fish. The two diets are so similar, that the term “pescatarian” comes from combining the Italian word for fish, pesce, and “vegetarian.”
“A pescatarian diet is great for folks who are plant-curious, but don’t want to commit to an exclusive plant-based diet,” notes Caroline Thomason, a northern Virginia-based registered dietitian.
What Can You Eat on a Pescatarian Diet?
Many find that a pescatarian diet is easier to follow than a strict vegetarian diet. This type of eating is “more flexible than vegetarian diets and allows for more variety and convenience, especially when eating out,” notes Kelsey Kunik, nutrition writer, intuitive eating registered dietitian nutritionist and owner of Graciously Nourished.
Some common foods that can be included in the pescatarian diet, according to experts, include:
- Fish (like salmon, tilapia, trout, sole and cod)
- Shellfish (such as shrimp, crab, lobster, clams, scallops, oysters and mussels)
- Beans and legumes (black beans, kidney beans, navy beans, lima beans, pinto beans, soybeans, garbanzo beans, green peas, black-eyed peas and lentils)
- Tofu
- Fruit
- Vegetables
- Nuts and seeds
- Whole grains (whole-grain pasta, bread, crackers and brown rice)
- Eggs (optional)
- Dairy products like milk, cheese and yogurt (optional)
What Foods Are Limited on a Pescatarian Diet?
Like a traditional vegetarian eating plan, pescatarians typically omit most meat from their diet, such as:
- Chicken
- Pork
- Beef
- Lamb
- Turkey
- Sausage
- Bacon
- Lunch meat
Pescatarian Diet Benefits
A pescatarian diet is “associated with lower risks of cardiovascular disease and cancer,” notes Deborah Ann Ballard M.D., a practicing physician at Duke Integrative Medicine. While some of this lowered risk is due to an eating plan that’s full of fruits, vegetables, whole grains, beans and nuts, Michelle Loy, M.D., assistant professor of clinical medicine at Weill Cornell Medicine, notes that the omega-3 polyunsaturated fatty acids in fish aid in both cardiovascular and mental health.
Dr. Loy also highlights specific key nutrients provided by this eating style, explaining that, “the greens and beans provide calcium, and [following the pescatarian diet] provides nutrients like magnesium, vitamin B12, zinc, iron and fiber that are often lacking in the standard American diet.”
Large, population-based studies also illustrate significant health benefits. For example, a recent prospective cohort study and meta-analysis of over 400,000 participants found that vegetarians and pescatarians had a lower risk of overall and colorectal cancer, compared to meat-eaters.[1]Parra-Soto S, Ahumada D, Petermann-Rocha F, Boonpoor J, Gallegos JL, Anderson J, Sharp L, Malcomson FC, Livingstone KM, Mathers JC, Pell JP, Ho FK, Celis-Morales C. Association of meat, vegetarian, pescatarian and fish-poultry diets with risk of 19 cancer sites and all cancer: findings from the UK Biobank prospective cohort study and meta-analysis. BMC Medicine. 2022. 20,79. Dietary habits are also linked to immune function, with several studies showing plant-based eating can decrease the occurrence of chronic diseases caused by viruses. In fact, data from a population-based case–control study from nearly 3,000 frontline health care workers from six countries reveals that plant-based diets and/or pescatarian diets are associated with lower odds of moderate-to-severe COVID-19.[2]Kim H, Rebholz CM, Hegde S, et al. Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries. BMJ Nutrition, Prevention & Health. 2021.
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Pescatarian Diet Drawbacks
A diet that emphasizes fish and seafood can have a few drawbacks.
“Fish can be a significant source of mercury,” explains Victoria Maizes, M.D., the Andrew Weil Endowed Chair in Integrative Medicine at The University of Arizona. In addition, Dr. Loy elaborates that, “other contaminants (industrial chemicals, water borne pollutants, etc.) are a potential concern, especially for those who over-consume seafood.”
Because of these concerns, it is recommended that individuals who are pregnant or nursing enjoy fish such as tuna, swordfish or tilefish in moderation. Instead, it’s advised that these individuals choose lower mercury fish like salmon, mackerel, anchovies or sardines. Dr. Ballard echoes these recommendations, and adds that pregnant individuals should limit their fish intake to a couple of servings per week.
A serving of fish, according to the Food and Drug Administration (FDA), is about 4 ounces.
Iron deficiencies are possible amongst those who follow a pescatarian diet, particularly female vegetarians of reproductive age. However, Dr. Maizes suggests eating iron-rich foods like dark leafy green vegetables, nuts or tofu with foods rich in vitamin C like citrus, bell peppers, strawberries and tomatoes, as this can help with iron absorption.
Another concern of the pescatarian diet is environmental sustainability. To navigate some of these issues, resources such as The Seafood Guides, developed by the Monterey Bay Aquarium Seafood Watch, can help consumers choose environmentally sustainable options while grocery shopping or eating out.
One last drawback associated with this diet is centered around food safety. “There are several types of shellfish poisoning where toxins, not destroyed by cooking, can result in neurological, gastrointestinal or respiratory symptoms,” notes Dr. Loy. However, these issues can be mitigated in a few ways. She suggests, “eating bivalves [oysters, mussels and scallops] from safe harvest areas that are regularly monitored and tested, keeping bivalves frozen or refrigerated until ready to use and obtaining from trustworthy reputable suppliers.”
Pescatarian Diet Meal Plans
Below are some sample meal plans, recommended by experts.
| Expert | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Michelle Loy, M.D. | Tofu scramble with vegetables | Rice, beans and roasted vegetables | Sweet potato, brussel sprouts and miso-glazed salmon | Hummus and veggies |
| Kelsey Kunik, RDN | Whole wheat toast, mashed avocado and smoked salmon with an orange | Potato bowl with black beans, roasted sweet potatoes, peppers and onions, topped with salsa and sour cream | Shrimp pesto pasta with a side salad | Greek yogurt with berries and granola |
| Caroline Thomason, RD, CDCES | Whole grain toast, two eggs and avocado | Tuna salad, crackers and fruit on the side | Blackened salmon with warm quinoa salad | Cheese and crackers |
The pescatarian diet can be a nutritious and tasty way to get your health in check. If you’re interested in trying the pescatarian diet, talk to your doctor or a registered dietitian to work out the pros and cons for your particular health history.
