Pescatarian Diet | What Pescatarian Diet? Pros and Cons

Nowadays, there are many kinds of diets publicized by nutritionists and food bloggers. While some of these diets are aimed at causing weight loss, others are focused on making our skin look more beautiful.

However, before you start following any diet blindly, it’s important to understand the implications of that diet and whether it’s actually good for your body. Now, you might be wondering what Pescatarian Diet is.

Below, we will take a look at what a pescatarian diet is and how you can follow it in your daily life.

What is a Pescatarian Diet?

Pescatarian is a way of eating that combines the principles of vegetarianism and pescetarianism. The followers of this diet are vegetarians who eat seafood, but not red meat or poultry.

Pescatarians can be considered as flexitarians – people who tend to include more foods derived from plants and fewer foods derived from animals in their daily diet.

Flexitarian diets are increasing in popularity across the globe for various reasons: they help reduce overall carbon footprint, consumers become conscious about how their food choices affect other living beings such as animals, and they support sustainable farming practices, among others.

With these benefits, it’s no wonder why Pescatarians are considered the new ‘ Gold Standard’ when it comes to dietary choices. Pescatarian diets are also simple for people to follow, especially for those who are not used to keeping a special diet.

Pescatarians just need to add more seafood and fish to their diet while reducing meat intake. They are advised, however, not to skip out on important nutrients such as iron which can be found in plant-based foods rich in vitamin c such as bell peppers or broccoli.

What do Pescatarians Eat?

What do Pescatarians Eat?
What do Pescatarians Eat?

Pescatarian diets may also play an effective role in curbing world hunger problems since one of the most common causes of starvation is due to lack of protein sources or a lack of proper distribution.

It can be cost-effective and are sustainable because Pescatarian diets use our oceans as a resource.

Pescatarian diets tend to be less polluting than other forms of meat consumption since Pescatarians do not consume the byproducts that result from the veterinary drugs used in livestock feed nor do Pescatarians need to feed animals grains or animal waste.

Pescatarians tend to have lower cholesterol levels than other forms of diet due to their higher fibre intake. Pescatarian Diet

Pesca is the Latin word for fish though not all Pescatarians eat seafood they simply choose not to eat land animals.

A pescatarian can be either a full-time or part-time vegetarian who supplements his/ her non-meat diet with seafood.

Pescetarians do not as a rule believe in eating fish at all costs (for example whale -hunting) but some advocate fishing methods that are not harmful to the environment.

Pescetarianism is gaining popularity and Pescatarian diets are a healthy alternative to other meat-based diets, with Pescatarians enjoying direct health benefits such as lower blood cholesterol, blood pressure, body fat levels and reduced risk of heart disease.

Benefits of a Pescatarian Diet

There are many benefits of following a Pescatarian diet and some of them are discussed below:

Longer Lifespan

Being a Pescatarian can help reduce the risk of cancer. Studies have shown that Pescatarians tend to have higher antioxidants in their bodies from all those fruits and veggies they eat than even vegetarians do! Pescatarians enjoy longer life expectancies too.

They live about one year longer than non-meat eaters (This may be due to the fact that most pescetarians smoke less).

Healthier Diet

The Pescatarian diet is a combination of vegetarianism and eating fish in moderation. Pescatarians are people who avoid all kinds of meat (beef, lamb, pork) but eat seafood.

Pescatarians believe that there is a health benefit to be gained from reducing the amount of meat consumed. It believe that switching from a diet high in meat to one high in fish will reduce the risk of heart attacks and strokes, lower your cholesterol, keep you slim, and lower your cancer risk.

Pescatarians also tend to eat less saturated fat, cholesterol and animal protein than people who consume a diet heavy with red meat.

Lower Risk of Heart Ailments

Pescatarian diets are also associated with lower risks of hypertension than other meat-based diets.

Pescatarians also have a moderately low risk of cardiovascular disorders such as heart disease and stroke, due to benefits like improved blood lipid levels (lower cholesterol) from the fish.


A Pescatarian diet is also good for the environment since it does not require as many resources to grow plants and animals. Pescatarian diets generally use less energy, water and land compared to other forms of meat production.

Pescatarians can be found around the world with a few countries having a large Pescatarian population, like Japan and Switzerland which have thousands of Pescatarians living in them.

Pescatarians in America still make up a very small portion of the population but are growing each year as people become more educated on what it means to eat Pescatarian-style foods.

What Can You Eat On a Pescatarian Diet?

What Can You Eat On a Pescatarian Diet?
What Can You Eat On a Pescatarian Diet?

If you are following a Pescatarian diet, you can eat seafood, eggs, dairy, and most vegetables. Pescatarians are not allowed to consume red meat, fish with high mercury levels (shark, for example), processed foods, or refined sugar.

It is important to note that Pescatarians do still eat animal products like seafood and dairy so if you’re trying to avoid all animal products Pescatarian might not be the right diet for you.

Pescatarians typically eat eggs in omelettes or pasta dishes and they might choose non-dairy milk like soy or almond milk instead of cow’s milk.

It will also use honey as a sweetener instead of refined white sugar but this doesn’t mean Pescatarians are healthy because they still consume refined sugar.

Its also regularly eat cereal and bread products in their Pescatarian diet plan and this can be the Pescatarian downfall. It might think they’re eating healthy due to their Pescatarian diet meal plan but when you factor in non-vegan Pescatarian food choices most Pescatarians have a similar caloric intake as a regular meat-eater.

This means that Pascatarists succumb to every negative stereotype we’ve come to associate with the standard American diet (SAD).

To eat

Here are the things you can eat in this diet:

Speaking of seafood, pescatarians can eat different fish, including tuna, salmon, perch, and trout.

To Not Eat

Here are things you cannot eat on this diet:

  • Poultry
  • Red meat
  • Wild game
  • Pork

Sample Shopping List

Pescetarians are an interesting group that have fewer food restrictions than Vegans, but more restrictions than those of typical Omnivores.

As such, this template may be more representative of the Pescetarian population’s values and spending habits in general. Pescetarians also tend towards being very health-conscious, and would likely prefer nutritional supplements as well as natural foods for wellness purposes.

Here’s what you can add to your grocery shopping cart as a pescatarian:

  • Whole grains
  • Dairy products
  • Eggs
  • Dark leafy greens
  • Veggies
  • Healthy fat sources, such as almonds, chia seeds, and avocados
  • Packaged fish
  • Canned fish
  • Frozen or fresh fruit
  • Legumes
  • Plant-based proteins

Sample Pescatarian Meal Plan

Sample Pescatarian Meal Plan
Sample Pescatarian Meal Plan

As a pescatarian, your meal plan for the day can look something like this:

  • Breakfast: Egg and avocado toast with a berry smoothie.
  • Lunch: A Mediterranean sandwich made with whole-grain bread and carrot sticks
  • Dinner: Pan-seared salmon with a cup of brown rice

Pros of A Pescatarian Diet

Here are some pros of eating a pescatarian diet:

  • It has more protein options than a vegan diet.
  • Seafood has many health benefits since it is rich in omega-3 fatty acids.
  • The diet may be good for the environment since it does not require a lot of resources.

Cons of A Pescatarian Diet

Pescatarians have a reputation for being preachy and high-minded. This is simply because they are more conscious of their health than the average person.

Pescatarians should not be afraid to speak out about issues that they care about, such as animal rights or the environment.

But they should also be aware that their diet does not make them immune from being judgmental towards people with different eating habits, especially if these people do not follow healthy practices themselves (e.g., vegans who eat junk food).

More importantly, here are some other cons of a pescatarian diet:

  • High in mercury
  • Very expensive


A vegetarian diet that includes fish or other aquatic animals is called a pescatarian diet. People who adhere to this diet are sometimes referred to as “pesco vegetarians.” A pescatarian diet might be a fantastic option for individuals looking for a nourishing diet. Seafood offers omega 3 fatty acids and protein. Plant based diets contain a number of vitamins, minerals, and phytochemicals. 

White fish makes up the majority of the lean protein in a pescatarian diet, and oily fish like salmon, mackerel, fresh tuna, and sardines make up the majority of the omega 3 fatty acids. Your chances of developing cancer may be decreased if you eat less or no red meat. In fact, a study found that those who eat fish live longer than those who eat poultry and red meat.

The pescatarian diet has gained popularity in recent years. For this reason, we talked to medical experts to learn more about the benefits and drawbacks of the diet. The Italian word “pesce” means “vegetarian.” Pescaratrians eat fruits, vegetables, nuts, seeds, whole grains, legumes, fish and refrain from eating meat.


Is it healthy to eat pescatarian for a long time?

Last but not least, and maybe most importantly, a pescatarian diet may help shield sufferers from colorectal malignancies or tumors of the colon or rectum. In this study, which included 77650 participants, the pescatarian diet was found to have a significant preventive impact against colorectal cancer.

Should a pescatarian eat eggs?

A pescatarian can eat various forms of seafood, including fish, shellfish, and squid. Dairy and eggs are also edible to them. In some pescatarian diets, plant based proteins, including beans, lentils, and tofu, are also consumed.

Does eating seafood reduce inflammation?

A pescatarian diet is doubly effective at reducing inflammation due to this and the flavonoids present implant based diets. A 2016 study found that pescatarians consumed the most flavonoids of any of the subjects.

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