Pescatarian Recipes + Meal Prep on a Budget (2024)

Pescatarian recipes and meal prep on a diet can be done! In this article you'll learn the best pescatarian recipes for the pescatarian diet plan.

This article will also help you to follow the pescatarian diet on a budget and provide you with a printable shopping list that you can use at stores like ALDI, Walmart or your favorite grocery store.

Pescatarian Recipes + Meal Prep on a Budget (1)

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  • What is the Pescatarian Diet?
  • Pescatarian Food List and Pescatarian Recipes

What is the Pescatarian Diet?

Over the past few years I've become more aware of what type of food I am eating. Nutrition has been number one when it comes to the type of food I'm eating.

With the popularity of so many diets, it's hard to know what works for you! Of course, discussing your health and fitness goals with your doctor, registered dietician and personal trainer are a must!

The pescatarian diet - explained

In a nutshell, the pescatarian diet is a vegetarian diet expanded to include seafood. Dairy and eggs are optional, similar to the vegetarian diet.

Luckily I've found that incorporating sustainably sourced seafood into a plant based diet is a pretty nutritious option for me. Not to mention, the recipes are tasty and super easy to make.

Maybe this tactic will work for you as well! Check out a few guides here on Momma Fit Lyndsey that help you to navigate different diets while keeping your food budget in check!

See Also
Plant Based Diet Meal Plan For Beginners: 90 Plant Based RecipesKeto Raclette Ideas for Party Low Carb Recipe | KetoValeClean Eating Recipes for Weight Loss! 50 Healthy RecipesBest Easy Vegan Keto Bread Recipes For Beginners

  • Plant Based on a Budget
  • Keto on a Budget
  • Healthy Eating + Budgeting Tips
  • Whole30 on a Budget

And if you're looking for some recipe ideas...

A Few of Momma Fit Lyndsey's Favorite Pescatarian Recipes

These recipes are a few of my favorite pescatarian recipes on my blog! They are super easy to make and great to prep for easy meals.

  • Easy Salmon (Air Fryer and Oven Baked Recipes)
  • Air Fryer Chili Lime Shrimp

Keep scrolling for a few of my favorite pescatarian bowls I've shared on Instagram!

Great Plant Based Meal Bases to Add Seafood for a Delicious Pescatarian Meal

These plant based meals are the perfect canvas for creating a delicious pescatarian meal. Add fish, shrimp or scallops to any of these for an easy and tasty dish.

  • Mediterranean Quinoa
  • Easy Stir Fry

Great Side Dishes for Pescatarian Dinner Recipes

Need something to add with your favorite pescatarian dinner recipe? These are my ultimate favorite side dishes that pair perfectly with seafood.

  • Air Fryer Sweet Potato Rounds
  • Easy Air Fryer Broccoli
  • Air Fryer Asparagus
  • Summer Veggie Pasta Salad

Here is my #1 favorite pescatarian recipe - Argentine Red Shrimp in the Air Fryer!

A Few Frequently Asked Questions About the Pescatarian Diet

Do Pescatarians eat eggs?

Unlike the plant based or vegan diet, pescatarians generally have more personal choice when deciding to eat eggs or dairy. Similar to vegetarians, many pescatarians choose to eat eggs and dairy while others do not.

Do Pescatarians eat chicken?

Pescatarians eat a variety of seafood including (but not limited to) the following examples:

  • shellfish such as shrimp, lobster, crab and crayfish
  • mollusks such as clams, oysters, scallops and mussels
  • fish such as salmon, cod, anchovies, bass, trout, flounder, haddock, halibut, mahi mahi and tuna

As a rule of thumb, pescatarians do not eat meat other than seafood. Chicken, beef, pork and similar meat is not eaten by pescatarians

See Also
Keto Meal Plan for 7 Days (With Recipes and Macros)

What can I eat as a Pescatarian?

Pescatarians have a well-rounded diet of seafood, vegetables, fruits, grains and healthy fats. See below for a printable pescatarian food list.

Is the Pescatarian diet healthy?

The most important thing to analyze when considering the pescatarian diet is where your seafood is sourced from. Considering the level of mercury in your chosen seafood is also of superb importance.

Generally, the pescatarian diet is full of protein and healthy fat.

Pescatarian Benefits

You may be wondering what are the benefits of the pescatarian diet. Here are just a few potential pescatarian benefits as listed by Medical News Today:

  1. heart health
  2. lowered cancer risk
  3. lowered diabetes and inflammation risk

Pescatarian Food Prep

Instagram is my jam when it comes to what I'm eating on a daily basis! I'm often creating a ton of different lunch bowls that are perfect for the pescatarian diet!

My favorite tools for pescatarian food prep

To make most of my favorite pescatarian recipes I only need a few tools!

My Favorite Pescatarian Bowls

Here are a few of my favorite pescatarian bowls to prep for make-ahead lunches or dinners!

Pescatarian Recipes + Meal Prep on a Budget (2)

Pescatarian Diet on a Budget - My Top 3 Tips!

Meal Planning

Making a list of four weeks of meals will help you to begin to meal plan. If you need some meal inspiration, scroll up to check out my favorite pescatarian bowls on Instagram!

Chances are you will know of a few meals that are your favorites. Keep these in regular rotation and don't be afraid to make double for leftovers.

I like to have a general plan of what dinners I'm going to make for the month. I try to list out 8-10 of my family's favorite dinners and then update my meal plan weekly depending on what is on sale or what we are in the mood for.

Shopping Store Sales

Stores will often run weekly sales that they list in their circular. Once you have your meal plan set for the month, check out the weekly store circulars.

You can plan on buying more when an item is on sale and freezing what you aren't using until it's time. I like to have staples that I keep in my freezer for easy pescatarian meals.

Salmon, shrimp and scallops are three items I like to stock up on when I see them on sale. They are easy to defrost and I can throw them in the air fryer and pair them with some veggies.

Shopping in Season

In season veggies make a great compliment to pescatarian meals. One of the easiest ways to reduce your grocery bill when you are doing the pescatarian diet on a budget is to shop in season.

For seafood, that may mean stocking up on fish and seafood during the Lenten season. You may also find that items such as crab or lobster is less expensive around holidays.

This article by The Spruce Eats had some great tips about shopping for seafood in store. Check out the section about avoiding convenience seafood to avoid overpaying!

For veggies, you will also want to shop in season for the vegetables that will complement your seafood. Check out this article I wrote about the Plant Based Diet on a Budget for more tips on shopping in season.

Pescatarian Food List and Pescatarian Recipes

Here is a simple list of what to include on your pescatarian food list when you are grocery shopping:

  • fish (such assalmon, cod, anchovies, bass, trout, flounder, haddock, halibut, mahi mahi and tuna)
  • shellfish and mollusks (such as shrimp, lobster, crab, crayfish,clams, oysters, scallops and mussels)
  • beans (such as black beans, kidney beans, chickpeas, Great Northern Beans, and black eyed peas)
  • other legumes (such as peanuts, peas, lentils and soybeans)
  • tofu and tempeh
  • vegetables (any)
  • nuts and seeds (any)
  • healthy fats (such as avocado, nut butters, plant based oils)
  • whole grains (any)
  • Optional dairy items such as yogurt, cheese and milk

Follow along on Instagram to see what Pescatarian recipes I'm making!

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Pescatarian Recipes + Meal Prep on a Budget (2024)

FAQs

How do I become a pescatarian on a budget? ›

Another method to maximize your budget while on a pescetarian diet is to buy frozen seafood. The frozen aisle typically hosts a wide variety of seafood options available at competitive costs. Plus, frozen seafood can be just as delicious as never-frozen fish—it all depends on how and when it was frozen.

Read On ›
Is being pescatarian affordable? ›

It's healthy and well-balanced. It's also very budget-friendly (think beans, lentils, vegetables, whole grains, and some fish).

Learn More ›
How much fish should a pescatarian eat in a week? ›

The current recommendation is at least two servings of fish per week. If you're within these parameters, it's unlikely you're consuming much mercury, says Harbstreet. The benefits of eating quality, unfried fish outweigh the mercury risk.

Read On ›
What do pescatarian lack in their diet? ›

Pescatarian Diet Planning

For example, as we discussed above, removing red meat from your diet can result in a deficiency in iron (which you can make up by eating other foods). Or, removing dairy products could result in a calcium deficiency (which you can make up with certain vegetables, beans, nuts, and seeds).

Discover More Details ›
Who lives longer vegan or pescatarian? ›

Some large scale studies show that, when it comes to mortality risk, Pescetarian diets are healthier than Vegan diets.

Continue Reading ›
Is Kim Kardashian a pescatarian? ›

Overnight, Kardashian revealed something rather surprising: she is a vegetarian and, not only that, her four children also follow a plant-based diet with the exception of six-year-old North, who is a pescatarian.

Find Out More ›
Will I lose weight going pescatarian? ›

“If you go pescatarian, you eat the healthiest protein sources available. Choosing these lean proteins over high-fat meat could help support weight loss.” But it's important to remember that going pescatarian doesn't automatically mean you'll cut calories, he adds. “You must be choosy about your food choices.

Continue Reading ›
What is a high protein food for Pescatarians? ›

Shellfish: Shellfish like shrimp, crab, lobster, mussels, and clams are not only delicious but also packed with protein. They are low in fat and offer a variety of essential nutrients. Lean White Fish: White fish, such as sole, halibut, and flounder, are low in fat and calories while providing a good amount of protein.

Discover More Details ›
Can Pescatarians eat pizza? ›

Some vegetarians (technically known as pescatarians) will eat fish, but not other types of meat, and some (vegans) won't eat any animal products, including milk, eggs, and honey. Coming up with vegetarian options at a pizza party is pretty simple– cheese pizza or pizza topped with a variety of veggies should do.

Read On ›
Was Jesus a pescatarian? ›

The question of whether or not Jesus was a vegetarian is complicated. There is no direct statement on the subject by Jesus in the New Testament. The story of Jesus feeding fish to people would support the view that Jesus may have been a pescatarian.

Learn More Now ›

Can you eat fish everyday as a pescatarian? ›

Unlike vegans, pescatarians also typically still eat dairy and eggs. Being a pescatarian doesn't mean you eat fish for every meal. It actually doesn't even mean you eat fish every day! Instead, following a pescatarian diet often means eating mostly plant-based, while also incorporating seafood a few days per week.

View Details ›
What does a pescatarian eat for breakfast? ›

When it comes to the pescatarian diet, the good news is that most common breakfast foods can be incorporated without difficulty:
  • Eggs.
  • Cereals.
  • Breads.
  • Yogurt.
  • Milk.
  • Fruits.
  • Nuts.

Read More ›
What vitamin deficiency do pescetarians have? ›

A pescatarian diet will generally provide less vitamin D and B12 and bioavailable iron than an omnivorous diet, but this can largely be corrected by eating plenty of vitamin-rich fish like salmon, sardines, mackerel, and herring and iron-rich seafood like oysters, clams, shrimp, and other shellfish.

Read The Full Story ›
What celebrities are pescatarian? ›

List of pescetarians
NameOccupationCountry
Laverne CoxActressUnited States
Kaley CuocoActressUnited States
Jamie Lee CurtisActressUnited States
Miley CyrusMusicianUnited States
154 more rows

Tell Me More ›
What vitamins do pescetarians need? ›

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.”

View Details ›
How do I start being a pescatarian? ›

All you need to give up is chicken, beef, pork, lamb and meat from any other land-based animal. You can also include eggs and dairy in your diet, along with staples like grains, legumes, vegetables and fruits. Kate Rogers, aged 22, tells SBS she became a pescetarian two years ago.

View More ›
What is the longevity diet for a pescatarian? ›

For instance, a study published in the 'Journal of the American Medical Association' found that individuals following a pescatarian diet had a lower risk of developing heart diseases and a reduced mortality rate.

Discover More ›
Are eggs OK for pescatarian? ›

The benefits of being a pescatarian might get you hooked. Pescatarians have a lot in common with vegetarians. They eat fruits, veggies, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry. But there's one way they part company from vegetarians: Pescatarians eat fish and other seafood.

Keep Reading ›
Do Pescatarians eat fish everyday? ›

Unlike vegans, pescatarians also typically still eat dairy and eggs. Being a pescatarian doesn't mean you eat fish for every meal. It actually doesn't even mean you eat fish every day! Instead, following a pescatarian diet often means eating mostly plant-based, while also incorporating seafood a few days per week.

Get More Info ›
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