Pesco Vegetarian Diet Meal Plan
For any of you starting out on the pescetarian diet, it can be a daunting task to start mapping out your meals for the coming few weeks. It's particularly easy to default to lots of high carbohydrate meals, which isn't the best for anyone looking to maintain a healthy balanced diet.
One of the huge benefits of the pescetarian diet is the abundance of omega-3 fatty acids that you get from fish, which lowers inflammation. Generally speaking, the pescetarian diet tends to have much lower levels of cholesterol, improving overall heart health. The downside is that fish and seafood can be a little more expensive than meat, especially if you don't live by the coast.
Laura and I try to balance out the amount of fish and seafood we eat each week to control how much we end up spending on our grocery bills and ensure that we eat a good amount of vegetarian meals as well.
One thing to note about the following meal plan is that you add in some snacks if you like (this isn't exhaustive) and if you'd prefer to not have sides with certain meals then that's fine too – we wanted to give you a lot of selection to start with.
1 Week Pescetarian Diet Meal Plan: Day 1
Breakfast: Avocado Baked Eggs (468 Calories)
Avocado is the perfect morning meal. It's high in fat (good fat) and will set you up perfectly for the day ahead (way more than sugary cereal!).
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Lunch: Morrocan Stuffed Sweet Potato Skins (362 Calories)
These can be made up the night before (or even a few days before) and stored in the refridgerator. They're packed full of protein and are really cheap to make.
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Dinner: Thai Massaman Curry (669 Calories)
We eat a lot of Thai food because it's both really filling and really healthy. You don't even need to serve up a massaman curry with rice because the potatoes will more than fill you up.
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1 Week Pescetarian Diet Meal Plan: Day 2
Breakfast: 3x Spanish Egg Muffins (309 Calories)
These egg muffins can be made in big batches at the start of the week and will last all the way through to the end. They're incredibly simple to make and you can add all kinds of different veggies depending on what you prefer. They also work as a great snack during the day.
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Lunch: Mac n Cheese (382 Calories)
Who doesn't love mac n cheese? This recipe has cauliflower and spinach within it to boost the nutritional value. It'll definitely do the trick of keeping you full until the evening.
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Dinner: Baked Tilapia with Parmesan Crust (517 Calories)
Tilapia is probably one of the most cost-effective fish to purchase in your weekly shop. It helps that it's absolutely delicious, too. This recipe in particular is very easy to make and goes really well with each a serving of rice, quinoa, cous cous or even a side-salad.
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Dinner (side): Bowl of Rice (205 Calories)
1 Week Pescetarian Diet Meal Plan: Day 3
Breakfast: Huevos Rancheros (149 Calories)
One batch of huevos rancheros will get you through a whole week, and it also doubles up as a great lunch meal. It stores well in the refridgerator and a 60-second blast in the microwave will get it heated back up to perfection (so you don't need to worry about cooking in the morning!).
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Snack: Chocolate Peanut Butter Protein Ball (421 Calories)
Focusing on getting your protein intake right is really important when you're following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you're hungry.
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Lunch: Mackerel & Green Bean Salad (408 Calories)
Possibly my favorite salad to take into the office for lunch, the runny eggs create a delicious dressing and the nutritional value from the mackerel alone gives you 52% of your daily protein intake.
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Dinner: Teriyaki Stir Fry (293 Calories)
When you're eating pescetarian, there's a strong tendancy to default to fish and seafood every night. This can work out really expensive, so simply vegetarian meals like this will help balance your diet and your budget!
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1 Week Pescetarian Diet Meal Plan: Day 4
Breakfast: Avocado & Sautéed Mushroom Toast (688 Calories)
Avocado. Mushrooms. Sour Dough. Need I say any more? This is breakfast heaven for me. If you'd rather tone down the carb intake then you can easily just remove the toast and it will still be delicious.
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Lunch: Greek Chickpea Salad (310 Calories)
Chickpeas are a solid source of protein and they're one of those ingredients that boh stay fresh for a long time and are cheap to buy. I'd put them into the 'storecupboard essentials' category. They go perfectly with feta and tomato and that makes this salad simply delicious.
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Dinner: Vegan Red Lentil Curry (266 Calories)
It's worth remembering that you don't need to follow the vegan diet to eat vegan food. We eat a lot of lentils and this is curry in particular is one of our favorites.
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Dinner (side): Garlic & Coriander Naan (322 Calories)
This is an optional side, but it's really tasty with a lentil curry. Other options can be tandoori rotis or papudums. Equally, the lentil curry will be more than enough on its own if you just increase the serving side.
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1 Week Pescetarian Diet Meal Plan: Day 5
Breakfast: Fresh Sardine Fillets on Toast (484 Calories)
Sardines are another super-cheap fish that are full of omega-3 fats that are ideal to eat near the start of the day. When you buy the sardines fresh and fillet them or get sustainably sourced tinned sardines it doesn't really matter. If you don't want to have them on toast then something like quinoa/cous cous will work equally well.
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Snack: 2x Vegan Protein Balls (444 Calories)
Focusing on getting your protein intake right is really important when you're following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you're hungry.
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Lunch: Aloo Gobi with Chickpeas (261 Calories)
Cauliflower, cilantro and chickpeas. This recipe couldn't be simpler. If you're in a hurry in the evening then this can be the perfect filling meal that doesn't take long to create and doesn't cost a lot.
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Dinner: Roasted Tomato Soup (154 Calories)
This is a go-to meal for whenever either of us are feeling slightly ill. Tomato soup heals all! Seriously though, we tend to eat quite a bit of soup because it lasts for a long time, can double up as lunch later in the week and is really good for you.
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Dinner (side): 2x Slices of Bread (200 Calories)
1 Week Pescetarian Diet Meal Plan: Day 6
Breakfast: 3x Smoked Salmon Egg Muffins (237 Calories)
Similar to the spanish-style egg muffins shown above, these take very little time to make and can be done in large batches near the start of the week. Whether it's a breakfast meal or a midday snack, these are ideal.
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Snack: 2x Vegan Protein Balls (444 Calories)
Focusing on getting your protein intake right is really important when you're following a pescetarian diet. These protein balls take a grand total of 10 minutes to make and will last you for a good couple of weeks to snack on when you're hungry.
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Lunch: Curried Butternut Squash Soup (223 Calories)
Soup is great for saving money because you can use up a bunch of vegetables that are about to go bad in the next few days (as opposed to seeing them go in the bin). We tend to eat soup near the end of the week for this reason, and curried soup in particular can work with all kinds of veggies.
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Dinner: Tuna Pesto Pasta (527 Calories)
This is a classic pasta dish that involve minimal prep, ingredients and cooking time. Whilst we try not to eat too much pasta, it was hard to leave this one off the list.
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1 Week Pescetarian Diet Meal Plan: Day 7
Breakfast: 2x Blueberry & Lemon Muffins (484 Calories)
I can't think of many things that will go better with your morning coffe than a blueberry and lemon muffin. Depending on how greedy you're feeling you can go with either one or two muffins.
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Lunch: Udon Noodle Soup (366 Calories)
This recipe looks more complicated than it actually is. Noodle soups in particular are packed ful of flavour and are the perfect way to fit in more iron into your diet.
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Dinner: Sweet & Sticky Salmon Kebabs (311 Calories)
If you're having friends over then we'd highly recommend making these kebabs. Bonus points for barbecuing them. That said, broiling them will do just fine and they'll still taste amazing.
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Dinner (side): 4x Carrot Hummus Cucumber Cups (382 Calories)
Carrot hummus is available in most grocery stores but if you want to go and make your own then it won't take you long at all. These cucumber cups are both adorable and a perfect compliment to salmon.
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Pescetarian Diet Shopping List
No meal plan would be complete without a shopping list to follow. We'll make some assumptions here that you have a few storecupboard essentials, but by and large this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. This will easily feed 2-3 people, maybe even four.
| Item | Quantity |
|---|---|
| almond milk | 1 pint |
| avocado | 3 |
| basil | 1 small bunch |
| blueberries | 1 small punnet |
| bread | 1 small loaf |
| broccoli | 1 |
| butter | 2 sticks |
| butternut squash | 1 |
| carrots | 2 lbs |
| cashew nuts | 0.5 cups |
| cauliflower | 2 |
| celery | 5 |
| cheddar | 0.5 lbs |
| chickpeas | 3 tins |
| chocolate chips | 6oz |
| chopped tomatoes | 1 tin |
| cilantro | 1 small bunch |
| coconut milk | 2 tins |
| cucumber | 2 |
| eggs | 24 |
| feta | 0.5 lbs |
| fusili pasta (fresh) | 1 lb |
| galangal | 3oz |
| garden peas | 6oz |
| garlic | 4 bulbs |
| ginger | 4oz |
| green beans | 6oz |
| green chili | 2 |
| honey | 4oz |
| kidney beans | 1 tin |
| lemon | 3 |
| lime | 1 |
| macaroni pasta | 0.5 lbs |
| mackerel fillet | 1 |
| milk | 1 pint |
| mixed peppers | 0.5 lbs |
| mushrooms | 0.5 lbs |
| onion | 1 lbs |
| parmesan | 5oz tub |
| parsley | 4 tbsp |
| peanut butter | 4 tbsps |
| pinto beans | 1 tin |
| protein powder | 4 tbsps |
| raisins | 4oz |
| red chili | 1 |
| red lentils | 1 cup |
| rolled oats | 2 cups |
| salmon | 2 small fillets |
| sardines | 0.5 lbs |
| scallions | 10 |
| shallots | 4 |
| spinach | 8oz |
| sweet potato | 2 |
| teriyaki sauce | 6oz |
| tilapia fillets | 2 |
| tomatoes | 4 lbs |
| tuna (tinned) | 2 |
| udon noodles | 6oz |
| white potatoes | 4 |
| zuchinni | 1 |
View this recipe in French
- 4.5/5
- 27 rates
| Yuk! | Not great | Tastes okay | Yum 🙂 | Delicious! |
|---|---|---|---|---|
| 0% | 3.7% | 7.4% | 25.9% | 63% |
4.5/5 27
Pesco Vegetarian Diet Meal Plan
Source: https://pescetarian.kitchen/pescetarian-diet-meal-plan/