7-Day Pescatarian Meal Plan (Fish and Vegetarian)
A pescatarian diet is vegetarian plus fish and seafood. This week includes oily fish twice, white fish and seafood, and vegetarian meals based on eggs, legumes and dairy. Canned and frozen fish keep costs down.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Yogurt with oats and berries | Sardines on wholegrain toast with tomato salad | Baked salmon with lemon, potatoes and asparagus or green beans |
| Tuesday | Scrambled eggs with chives | Leftover salmon and potato salad | Shrimp and vegetable stir-fry with rice |
| Wednesday | Porridge with apple and cinnamon | Tuna and white bean salad | Vegetable and chickpea tagine with couscous |
| Thursday | Wholegrain toast with avocado and egg | Leftover tagine | Cod in tomato sauce with olives and rice |
| Friday | Smoothie with banana, oats and milk | Mackerel pâté with crackers and crudités | Homemade margherita pizza with salad |
| Saturday | Pancakes with fruit | Lentil soup with bread | Fish tacos with cabbage slaw and lime |
| Sunday | Omelette with spinach and feta | Niçoise-style salad with tuna and egg | Mushroom risotto with parmesan |
Grocery list
Fish & seafood
- Salmon fillets
- Cod or other white fish
- Frozen shrimp
- Canned sardines
- Canned tuna (2)
- Smoked mackerel
- White fish for tacos
Produce
- Potatoes
- Asparagus or green beans
- Mixed stir-fry vegetables
- Tomatoes
- Cucumber
- Spinach
- Mushrooms
- Cabbage
- Carrots
- Onions
- Garlic
- Avocados
- Lemons
- Limes
- Apples
- Bananas
- Berries
- Chives
Eggs & dairy
- Eggs (12)
- Plain yogurt
- Milk
- Feta
- Mozzarella
- Parmesan
Pantry
- Rolled oats
- Rice
- Arborio rice
- Couscous
- Canned chickpeas
- Canned white beans
- Red lentils
- Canned tomatoes
- Olives
- Tagine or ras el hanout spices
- Crackers
- Tortillas
- Pizza dough
- Vegetable stock
Bakery
- Wholegrain bread
Tips for this week
- Frozen fish fillets and shrimp are often cheaper and can be cooked from frozen.
- Canned sardines, mackerel and salmon are budget-friendly sources of omega-3.
- Fish is cooked when it flakes easily and is opaque in the centre.
- Eat fresh fish within a day or two of buying it, or freeze it.
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Download on the App StoreFrequently asked questions
How often should I eat fish?
Many health authorities recommend about two portions of fish a week, including one of oily fish such as salmon, mackerel or sardines.
Is a pescatarian diet healthy?
It can be very balanced: fish provides protein, omega-3 and iodine, and the vegetarian meals add fibre from legumes, vegetables and whole grains.
Which fish has less mercury?
Smaller fish like sardines, mackerel, salmon and cod are generally lower in mercury than large predatory fish such as swordfish or shark.
More meal plans
- 7-Day Mediterranean Diet Meal Plan
- 7-Day Vegetarian Meal Plan (with Grocery List)
- Healthy Weekly Meal Plan for Beginners
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