7-Day Pescatarian Meal Plan

7-Day Pescatarian Meal Plan

Transitioning to a pescatarian diet, which includes seafood but not other meats, can nourish our bodies and spirits. With thoughtfulness, we can extend our circle of compassion to all beings while enjoying delicious and healthy meals.

Understanding Pescatarianism

Pescatarians avoid land meats but include fish and shellfish like salmon, tuna, shrimp and more. By eliminating chicken, beef, pork and other meats from our plates, we open our hearts to their wellbeing. Yet with mindful preparation, seafood can still delight our palates.

A Week of Kindness

Try this 7-day meal plan that is friendly for people and planet. It features good-for-you grains, produce and sustainable seafood.

Day 1

  • Breakfast: Overnight oats with berries and almond milk
  • Lunch: Lentil soup and whole grain bread
  • Dinner: Baked tilapia with quinoa and roasted veggies

Day 2

  • Breakfast: Veggie omelet with whole wheat toast
  • Lunch: Black bean burrito bowl
  • Dinner: Pasta with white beans, spinach and shrimp

Day 3

  • Breakfast: Greek yogurt with granola and fruit
  • Lunch: Falafel pita wrap
  • Dinner: Seafood paella

Day 4

  • Breakfast: Avocado toast with smoked salmon
  • Lunch: Lentil dal with brown rice
  • Dinner: Fish tacos with cabbage slaw

Day 5

  • Breakfast: Tofu scramble wrap
  • Lunch: Quinoa tabbouleh salad
  • Dinner: Coconut curry with tofu and shrimp

Day 6

  • Breakfast: Breakfast burrito with eggs, beans and veggies
  • Lunch: Veggie and hummus sandwich
  • Dinner: Baked cod with wild rice pilaf and roasted broccoli

Day 7

  • Breakfast: Banana almond pancakes
  • Lunch: Tomato bisque and grilled cheese sandwich
  • Dinner: Veggie sushi rolls

Nourishing Our Bodies and Spirits

This pescatarian meal plan provides satisfying plant-based meals alongside mindfully-sourced seafood. May it nourish our bodies and spirits with compassion.


What is a pescatarian?

A pescatarian diet includes seafood but avoids other meats like chicken, pork and beef.

Is a pescatarian diet healthy?

Yes, pescatarian diets focus on plants, whole grains and sustainable seafood, which provide important nutrients for health.

How do you transition to being pescatarian?

Start by cutting out red meat, then poultry, while introducing more beans, lentils, tofu and eggs for protein. Finally focus on cooking flavorful seafood dishes.

Is being pescatarian better for the environment?

Pescatarian diets generally have a smaller environmental impact by reducing land animal agriculture, a major contributor to climate change.

Where do you get enough protein from seafood?

Fish and shellfish like salmon, tuna, shrimp and scallops provide high quality protein. Balancing them with plant proteins from beans, lentils, nuts and whole grains ensures sufficient daily protein.