Pescatarian Diet
In Britain today, over 2.4 million people follow a pescatarian diet. Read on to find out more about the pescatarian diet, including nutritional information, the benefits of following a pescatarian diet and our favourite pescatarian recipes. Learn how to cook balanced, healthy and delicious pescatarian meals with Green Chef.
Green Chef is a nutritionist-approved recipe box subscription offering six key diet preferences: Pescatarian, Vegetarian, Vegan, Keto, Lower Carb and Flexitarian.
Pescatarian Meaning: What is a Pescatarian?
A pescatarian is someone who follows a pescatarian diet. The word "Pescatarian” combines “vegetarian” and “pesce” which means fish in Italian.
A Pescatarian diet is similar to a Vegetarian diet, in that it primarily relies on plant-based foods such as fruits, vegetables, nuts, grains, seeds and beans. A pescatarian diet also includes eggs and dairy as protein sources, but does not include meat or poultry. However, unlike vegetarians, pescetarians do eat seafood and fish. It's a flexible diet that allows for a variety of nutrient rich foods whilst avoiding meat. Find out more about the difference between a pescatarian and a vegetarian diet here.
Pescatarian Food List
Like vegetarians, pescatarians enjoy a variety of plant based products, dairy and eggs. However they also consume fish and seafood. Examples of some pescatarian foods include:
- Fish such as salmon, tuna, trout, basa and cod
- Shellfish including crab, lobster and prawns
- Leafy greens like spinach, lettuce, cavolo nero
- Cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts and broccoli
- Root vegetables like beets, carrots, sweet potatoes
- Grains including rice, quinoa, whole wheat
- Legumes such as beans, lentils and chickpeas
Get the Discount Directly on the App
Scan the QR code with your smartphone, or click on the button below to redeem your discount on the Green Chef app.
The Benefits of Following a Pescatarian Diet
A pescatarian diet is made up of plenty of nutrient rich fruits and vegetables, which will help you towards consuming your recommended five-a-day. When following a pescatarian diet, you will also eat fish as a source of protein, which contributes to a growth in muscle mass. Lots of fish are also high in omega 3. Omega-3 fatty acids are polyunsaturated fats that have great health benefits, they contribute toward your bone and joint health. Fish can also contribute to the improvement of iron absorption when eaten with other foods containing iron.
Is A Pescatarian Diet Healthy?
Pescatarian diets can be considered a nutritious choice when they are well balanced. Green Chef meals are all designed by nutritionists which makes it much easier to reach your healthy eating goals. Green Chef uses high quality, fresh vegetables and certified high-welfare and sustainable fish, giving you peace of mind that you’ll be enjoying meals with premium ingredients.
Meals for Pescatarians from Green Chef
Taking the first step towards following a pescatarian diet is simple. Each of Green Chef’s meals for pescatarians is ready in six easy-to-follow steps with helpful recipe cards with pictures to guide you. All the spices and sauces will arrive in your box pre-portioned, so there’s no need to worry about how to combine flavours to suit your pescatarian meals.
Plus, when you cook with Green Chef, you can choose different pescatarian meals every day, which means that you'll benefit from a wide variety of nutrients and vitamins from different ingredients.
Learn more about how a Pescatarian diet and Green Chef works
Will I Get Enough Protein on a Pescatarian Diet?
What Can I Eat on a Pescatarian Diet?
- Seafood and fish.
- Fruits and vegetables.
- Dairy, such as cheese and cream
- Legumes such as peas, beans, and lentils.
- Nuts and seeds.
- Breads, rice, and pasta.
- Dairy alternatives such as soy milk, coconut yoghurt, and nutritional yeast.
- Vegetable oils.
- Plant-based protein sources, such as tofu.