A Guide To Pescetarian Meal Prep For Weight Loss

pescatarian meal prep for weight loss

Beginning your journey onto the pescatarian path can seem very scary and it can be difficult to know how to start planning out your meals for the upcoming week. 

Many people find they include a lot of carbohydrates into their pescatarian meal prep for weight loss, but this is not a great idea for someone looking to lead a nutritionally balanced lifestyle.

A healthy pescatarian meal plan is absolutely within reach as it is statistically lower in cholesterol and provides a wealth of omega-3 fatty acids! You just need to know how to get started — thankfully, we are here to provide you with everything you need.

Why a Pescatarian Diet Can Assist Weight Loss

A wide range of studies have been conducted on how a pescatarian diet affects the body and the conclusion is that following a healthy pescatarian meal plan is associated with lower BMI (body mass index). This means you will be losing weight on this one!

Furthermore, people adventuring onto this type of diet can expect to have a lower risk of type two diabetes, improved blood pressure and an overall healthier heart and body weight — what more could you possibly want out of a nutrition plan?

Healthy Pescatarian Meal Prep Tips

Although this diet type is not strict and allows for a lot of flexibility, you still might wonder how to get started. Luckily, we have compiled a list of great tips for healthy pescatarian meal prep!

1. What to Eat

If you have not come across pescetarianism before, you may not know what it is they eat. Surprisingly to some, pescatarians eat a very varied diet. 

The foods they consume include:

  • Fish
  • Shellfish
  • Yoghurt
  • Cheese
  • Beans 
  • Legumes
  • Milk
  • Eggs
  • Tofu
  • Vegetables
  • Fruit
  • Nuts
  • Seeds
  • Whole grains

As you can see, the list is quite endless and the food groups mentioned above contain a lot of products within them. 

For example, whole grains include brown rice, pasta and bread — it is simply a case of remembering to purchase the whole-grain stuff and not the regular (which is the most popular among consumers as yes, it is cheaper than the healthier options, but don't let that deter you). 

healthy pescatarian meal prep

2. What Not to Eat

Of course, some foods are not permitted within this diet. These are:

  • Beef
  • Lamb
  • Pork
  • Bacon
  • Poultry
  • Deli meat

This list is decidedly shorter, which is a plus! Put simply — avoid any meat. 

3. Create a Shopping List

Now, a typical shopping list might include a lot of the meat products that are not allowed here, so you will need to rethink this. However, once you have decided on the foods that you do like (from the 'what to eat' list of course) then you will be all set to get started. 

It is important to make a list of everything you need before you head off to the supermarket, as this will stop the stressful time that it can be if you get there and forget what you are supposed to be buying. 

4. Start Simple

Across the internet, there are hundreds of recipes that you could incorporate into your pescatarian weekly meal plan but don't try and run before you can walk.

Start with easy to follow recipes (we have some examples down below) that you won't panic about cooking. This will mean you are more inclined to stick to the nutrition plan and, once you are used to the whole concept, you can tackle more complicated recipes. 

5. Healthy Cooking Options

If you plan on frying all your fish, you will not reap all the health rewards that this eating style can offer. 

Instead, attempt to grill the fish and ensure you use healthy cooking oils.

When it comes to choosing your oil, opt for a plant-based one as this will be far better for your heart and include various antioxidants. A wide range is available in your local supermarket, including:

  • Corn oil
  • Vegetable oil
  • Sunflower oil
  • Soy oil
  • Walnut oil
  • Canola oil
  • Sesame oil
  • Flaxseed oil

Granted, some of these options are easier to find than others, but you are guaranteed to be able to acquire at least one of them at a shop close by.

When it comes to seafood, make sure to steam it. 

6. Stock Up

Generally, fresh fish products need to be eaten within a couple of days of purchase, so make sure to stock up on anything canned — tuna, for example — so you always have a fish source ready and waiting for you. 

7. Get Help

If you are feeling intimidated by any of this; find support. 

Many people are concerned about cooking seafood as it can be a process of trial and error. It may be one of your close friends or family have the knack for it and so you could ask them for help. However, if you don't know anyone familiar with preparing seafood or fish in general, you could try attending a cooking class — you will gain valuable experience here that can't necessarily be taught from watching YouTube videos. 

Alternatively, it could be that you are struggling to maintain your pescatarian weight loss meal prep, even though you are good at cooking. Try joining a support group! This way, you are held accountable for your actions by your peers and equally, you are all in it together.

healthy pescatarian meal plan

Create a Weekly Meal Plan

Preparing a pescatarian meal plan every week is something you will need to devote a bit of time to start with before you get into the swing of things. 

Not to worry however as we have made your first try a breeze with our various suggestions of pescatarian weight loss meal prep for you to have a go at!

For breakfast, you might like to try...

Yoghurt and Fruit

We are sure you don't need this explaining but, just to add a bit of context, you can use any fruit — your favourite will work — and any yoghurt! You really can't get any more uncomplicated than this. 

Or, if yoghurt isn't your style, this may tickle your taste buds...

Oatmeal and Brown Butter Pancakes

Yes, this one does require you to follow a recipe. 


1 cup oats

4 tbsp butter 

1 cup flour

2 tsp baking powder

1/2 tsp baking soda

1 tsp salt

3 tbsp sugar

2 eggs

2 cups buttermilk

Optional: add maple syrup before serving. However, if you are trying to lose weight, this might set you back. 


  1. Heat oats over medium heat on the hob for about 4 minutes. 
  2. Put in a bowl and let cool. 
  3. Place butter in a pan and stir over low heat until it turns a golden brown colour. 
  4. Put in a separate bowl. 
  5. Blend the oats until powdered.
  6. Put back in the bowl and add flour, baking powder and soda, salt, sugar and then whisk.
  7. Heat a frying pan on the hob.
  8. Dip a paper towel in oil and rub over the base of the pan.
  9. Add the buttermilk and egg to the butter and stir. 
  10. Put dry ingredients into the wet and whisk. 
  11. Pour the batter into the pan in sections and cook without upsetting until bubbles form. 
  12. Flip pancake. 
  13. Place on a wire rack to cool before serving. 

When it comes to lunchtime, you might like...

Pan-Seared Cod

Once you know how to pan sear cod, you are well on your way to living a full pescatarian lifestyle! Ask a friend or do a quick google search if you don't know how to do this! 

Hint: It's super easy!

Alternatively, you could try...

Avocado Tuna Salad

This is simple and for the base, as you might have gathered, all you need is some avocado and a tin of tuna. However, you can add any veggies you like to this to make it extra tasty and healthy. 

For dinner, you need to keep it light as you don't want extra weight sitting on your stomach when you go to bed. Have a go at...

Mackerel and Rhubarb Salad

Very quick and easy this one. It will leave you feeling full yet ready to retire to the bedroom without feeling bloated in the morning. 

In addition to this, you could have...

Pan-Seared Salmon and Garlic

If you can pan-sear your cod for lunch, then you can pan-sear salmon for dinner. Throw in some garlic for added flavour! 

You may also like to cook some asparagus alongside this for your vegetable quota.

Now, go forth and conquer your pescatarian meal prep for weight loss — you have all the knowledge now!