If you have been looking for ways to stay healthy by cutting out sugar, high fats, and processed foods from your diet, the pescatarian weight loss meal plan we have here will help you do just that.
Have you ever tried eating a Pescatarian diet? If you haven't, give it a try. If not, continue reading this article for a brief introduction on how the Pescatarian diet works. I'll also go over some of the most popular foods that are good for this diet.
A Pescatarian diet does not exclude any foods from your diet, provided that they are allowed under the following rules: Allowed are any high protein foods such as meat, fish, cheese, egg whites, poultry (beef and chicken), shellfish and squid, except mackerel.
And yes, contrary to what others may say, fish is allowed in a healthy pescatarian weight loss meal plan. Other than these, other high protein foods that are allowed are beans, peas, mushrooms, cauliflower, okra, tomatoes, spinach, onions, green peppers, mushrooms, eggs, milk, cream, butter, vinegar, and salt.
Remember to remember that the food preparation should be healthy and nutritious, and should never neglect the portion size. This is the basic rule of every weight loss diet!
Most people who have tried the pescatarian weight loss meal plan found out that there is no substitute for meats. So, there is no substituting beef and chicken, because these are the staples of a normal Pescatarian meal. When you cook the meat, remember to drain the excess fat away from the meat.
For carbohydrates, limit the amount of pasta and instead, opt for rice, noodles, and cereals. Remember that you should always aim for low calories, so keep the intake of sweets, soda, and alcohol under control!
A good diet for people who want to lose weight and get fit can be a combination of diet plans like the Mediterranean diet and the pescatarian weight loss meal plan. The main thing is not to skip meals; it's just important that you get regular meal cycles.
If this is difficult for you to do, then you can consider hiring a nutritionist or a coach. These people are highly trained and knowledgeable in dieting. They will be able to give you more advice on what meal plan is best for you.
There are three important things to remember about this diet: it is rich in protein and fat, it involves proteins and fats from animal products, and it is related to the consumption of limited carbohydrates, mainly related to amino acids.
Amino acids are considered the building blocks of proteins. These types of elements can also be found in vegetables and fruits. In fact, the pescatarian weight loss meal plan revolves around animal products mostly beef, pork, cheese, chicken, fish, eggs, and beans.
What you can do is to drink shakes with various flavors as snacks during the day. These shakes contain different types of fruits and some of them may be whey protein shakes.
Some of these shakes contain fruits such as grapefruits, oranges, and bananas while others consist of vegetables and lean meats.
You can also have your protein shake combined with other healthy foods such as green apples, broccoli, celery sticks, tuna fish, broccoli tortilla, and low-fat milk.
For the carbohydrates, you can include wheat bread, skim milk, bananas, brown rice, popcorn, pretzels, granola bars, yogurt, and various kinds of grain.
7 Days Pescatarian Weight Loss 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!).
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 refrigerator. They’re packed full of protein and are really cheap to make.
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.
DAY 2
BREAKFAST: 3X SPANISH EGG MUFFINS (309 CALORIES)
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.
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 serving of rice, quinoa, couscous, or even a side-salad.
DINNER (SIDE): BOWL OF RICE (205 CALORIES)
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 refrigerator 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!).
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.
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.
DINNER: TERIYAKI STIR FRY (293 CALORIES)
When you’re eating pescetarian, there’s a strong tendency 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!
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.
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 ‘store cupboard essentials’ category. They go perfectly with feta and tomato and that makes this salad simply delicious.
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.
DINNER (SIDE): GARLIC & CORIANDER NAAN (322 CALORIES)
This is an optional side, but it’s really tasty with lentil curry. Other options can be tandoori rotis or papadums. Equally, the lentil curry will be more than enough on its own if you just increase the serving side.
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/couscous will work equally well.
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.
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.
DINNER: ROASTED TOMATO SOUP (154 CALORIES)
This is a go-to pescetarian weight loss meal plan whenever either of us is 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.
DINNER (SIDE): 2X SLICES OF BREAD (200 CALORIES)
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.
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.
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.
DINNER: TUNA PESTO PASTA (527 CALORIES)
DAY 7
BREAKFAST: 2X BLUEBERRY & LEMON MUFFINS (484 CALORIES)
I can’t think of many things that will go better with your morning coffee than a blueberry and lemon muffin. Depending on how greedy you’re feeling you can go with either one or two muffins.
LUNCH: UDON NOODLE SOUP (366 CALORIES)
This pescetarian weight loss meal plan recipe looks more complicated than it actually is. Noodle soups in particular are packed full of flavor and are the perfect way to fit more iron into your diet.
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.
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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