A pescatarian meal plan focuses on seafood as a primary protein source, complemented by plant-based foods. This approach combines the health benefits of a vegetarian diet with the nutritional advantages of fish. 

In this article, we at Berry Street will explore a sample meal plan curated by a Registered Dietitian, the principles of a pescatarian diet, and its health benefits, helping you decide if it’s the right choice for you.

Let’s get started!

Sample Meal Plan For Pescatarians

Below, we’ve outlined a sample meal plan for pescatarians packed with variety and flavor to keep you excited about every meal.

Breakfast: Greek Yogurt With Granola And Berries

Greek Yogurt With Granola And Berries is a creamy, crunchy, and antioxidant-packed way to start your day. 

This meal also serves as a delicious example of a plant-based diet when paired with dairy-free yogurt.

Ingredients:

• 1 cup plain Greek yogurt

• ¼ cup granola

• ½ cup fresh mixed berries

Scoop the yogurt into a bowl, sprinkle granola evenly over the top, and add the fresh berries. You can serve this refreshing dish immediately for a quick and balanced breakfast.

Rich in protein, probiotics, and antioxidants, this breakfast option supports gastrointestinal health and provides sustained energy throughout the morning, as recommended by a gut health dietitian.

Snack: Cucumber With Low-Fat Dip

A Cucumber With Low-Fat Dip is a hydrating and satisfying snack to fuel your day.

Ingredients:

• 1 sliced cucumber

• ¼ cup low-fat yogurt-based dip

Slice the cucumber into discs and serve with your favorite low-fat dip. 

Low-calorie and hydrating, cucumbers offer fiber and antioxidants to complement the protein in the dip, making this snack simple, refreshing, and delicious.

Lunch: Shrimp Chipotle Bowl

This Shrimp Chipotle Bowl is a zesty and flavorful meal packed with protein and fiber, perfect for anti-inflammatory meal prep recipes.

Ingredients:

• 1¼ lb raw jumbo shrimp (or shrimp substitutes like tofu or fish)

• 1½ tbsp taco or fajita seasoning packet

• 1 small and chopped white onion

• 1 chopped red bell pepper

• 1 chopped green bell pepper

• juice from 1 lime

• ¾ cup frozen and thawed corn

• 1 can (15oz) black beans with no salt added

• 1 pack (8oz) instant brown rice

• 1 cup cauliflower rice

Garnish (optional):

• 1 fresh and mashed avocado

• 4 stems of chopped cilantro

• 1 lime cut into 4 wedges

Cook the rice and warm beans according to the package instructions. Next, toss the shrimp with the taco seasoning and sauté it in a skillet on hot heat until they’re pink and fully cooked. 

Remove the shrimp, then sauté the onions, peppers, and lime juice in the same skillet until they’re tender. From there, add the corn to the skillet, cooking briefly until it’s seared on top. 

Layer the rice, beans, shrimp, and veggies in bowls for serving or meal prep. Lastly, garnish your bowls with the mashed avocado, cilantro, and a lime wedge for a fresh and zesty finish. You can enjoy this dish immediately or keep it refrigerated for a few days.

Our findings show that this dish offers you lean protein, fiber, and omega-3s. It also supports heart health and digestion with nutrient-packed vegetables and whole grains to give you sustained energy all afternoon long.

Snack: 2 Cups Plain Popcorn

Plain popcorn is a crunchy, satisfying snack to keep you energized. 

Start by preparing the popcorn using an air popper or stovetop. Skip the butter for a healthy, low-calorie snack and pour two cups worth into your favorite bowl or popcorn container.

Dinner: Easy Coconut Fish

This Easy Coconut Fish is a comforting dish draped in a rich, aromatic sauce.

Ingredients:

• 1¾ lb wild halibut

• avocado oil spray

• 1 tbsp avocado oil

• 1½ tbsp minced garlic

• ⅔ cup diced white onion

• 1 tbsp grated fresh ginger

• 4 sliced and seeded Roma tomatoes

• juice from ½ lemon

• 2 tsp Madras curry powder

• 1 can (13.5 oz) lite coconut milk

• sea salt and pepper to taste

• fresh cilantro (garnish)

Sear the halibut on each side for 2 minutes in a skillet on high heat, then set aside. Add the onion, garlic, and ginger in avocado oil to the same skillet and sauté until they become fragrant. 

From there, incorporate the tomatoes and cook them until they’re soft, then stir in the curry powder and lemon juice. Pour in the coconut milk, simmer for 10 minutes, then season to taste while stirring continuously. 

Return the halibut to the skillet and cook it for 6–8 more minutes until it’s tender. Lastly, garnish it with cilantro and serve with rice or vegetables.

Our research indicates that this coconut fish is rich in omega-3s, vitamins, and healthy fats. It also supports heart health, brain function, and inflammation reduction.

Find a ‘Registered Dietitian in my area’ at Berry Street and let us customize your pescatarian plan for variety, flavor, and the perfect balance of nutrition in every bite!