The Pescatarian Diet: Why It's Better For The Planet And Healthier in The Long Run

What Is a Pescatarian Diet?

Pescatarian diet belongs to the vegetarian family with some notable exceptions. Animal-based products ( meat and poultry) are out of bounds as it's predominantly a vegetarian diet. However, eggs, fish, and dairy products are on the charts. All plant-based foods are the main source of energy in this diet.

To make the matter simple, you might want to think of a pescatarian diet as a vegetarian diet with seafood.

With the inclusion of one complete protein source (seafood), you are safe from nutrient and vitamin deficiencies that are part of the vegan and even vegetarian diet at times. Pescatarian diet is a healthy, low calorie, low cholesterol, low sugar diet, and it comes with a much less carbon footprint. 

Every diet comes with some benefits: some with more than others. Pescatarian diet is a great diet and lifestyle considering it addresses the globe's hottest issues like obesity, diabetes, heart diseases, cancer, and carbon footprint in a single stroke. 

You can find out about the nine amazing benefits of a plant-based lifestyle in detail below. 

1. Keeps Your Weight Under Control

A vegetarian diet or any mix of it helps reduce and maintain weight. This is because the greens are low in calories and fat: you can eat to your heart's content when on a plant-based diet without worrying about calories. 

Research says that vegetarians gain much less fat even if they are not following a calorie restriction regime. This means with a plant-based diet, fat and weight loss are automatic.

Seafood means a good dose of lean protein, which means the availability of all essential amino acids. You will not just lose weight, but there are better chances of muscle growth. Your body will grow leaner, stronger, and healthier with this diet.

2. Keeps Your Heart Healthy

A vegetarian diet helps keep your heart healthy, but this benefit is even more profound in the pescatarian diet because of seafood and fish. Plant-based food is remarkably low in cholesterol, and that's awesome news for those who need to restrict cholesterol for a healthy heart. It helps manage blood pressure (keeps it down) and cures atherosclerotic plaque - a leading heart issue.  

Seafood has proven benefits for bad cholesterol reduction and heart health. Research says that vegetarians/pescatarians are much less exposed to heart attacks. 

3. Prevents Type 2 Diabetes

Research strongly supports the assumption that a plant-based diet helps prevent and manage type 2 diabetes. Type 2 diabetes is closely connected with meat and poultry: these foods' high heme iron content plays its part in high blood sugar. The fiber content of fruits ( a big chunk of your pescatarian diet) helps stabilize blood sugar levels.

Type 2 diabetes is mostly related to our lifestyle around high sugar, refined carbs, and a high-fat diet. The low-fat content and slow-release carbs of a plant-based diet like the pescatarian diet are perfect for controlling this disease. 

4. Improves Gut Health

Good bacteria in vegetables help cheer up your gut, which means a perfect digestive system. Better absorption of food nutrients leads to a strong immune system and less inflammation. Fruits improve bowel movement with their high fiber and low cholesterol. A Pescatarian diet also prevents colon and rectal cancers. 

Related Article: What Researcher Says on Improving Your Immune System to Prevent Diseases | Complete Guide

5. Reduces Carbon Footprint

Feel conscious about making the world a dirty, inhabitable place with your carbon footprint? Great! Many of us feel guilty that we are destroying the Earth's precious echo system and want to do something about it. No need to feel confused about where to start; Switch to a plant diet, and that's the best, most comprehensive step towards undoing the wrong of modernity. 

6. Antioxidants Clear Out Oxidative Stress

Plant-based foods contain natural antioxidants, which help reduce oxidative stress in your body. Oxidative stress is the buildup of free radicals caused by oxygen metabolism in the body. These free rads can cause havoc by damaging cell walls and DNA.

Plant-based foods are the perfect remedy for the oxidative mess. And this is why plant-based foods are deemed effective for preventing cancers caused by cell damage.

7. Promotes Glowing Skin and Shiny Locks

A plant-based diet like the pescatarian diet speeds up the detoxification process in the body, which will lead to fresh and healthy skin that shines internally. With more vegetables and fruits in your diet, you will not have to spend too much on skin and hair beauty. 

8. Improves Cognitive Functions

Pescatarian diet comes with some awesome and quite unexpected benefits. They may sound unrealistic, but they are backed by solid scientific research. For example, it's less known that vegetables help keep dementia and cognitive impairment away and improve brain health. 

Vegetarian and vegan diets are criticized for their low Omega-3 and vitamin B-12 levels, but they come with real wonders not part of a meat-inclusive diet. 

9. Wards Off Inflammation

Our lifestyle creates a perfect scenario for inflammation. Obesity, refined sugars, fast-dissolving carbs, inactivity, and smoking are common causes of inflammation in the body. Plant-based foods can reverse the damage and naturally reduce inflammation in a pescatarian diet.

Related Article: What Is Nutrition? Discuss the Basics of Nutrition in a Nutshell

7 Day Diet Plan

Pescatarian Diet Foods List

• Fish
• Legumes 
• Vegetables
• Tofu and other soy products
• Seitan
• Fruits
• Grains (whole grains like brown rice, quinoa, whole-wheat bread, and oatmeal)
• Eggs
• Yogurt, milk, and other dairy products
• Nuts and seeds

Day 1

Breakfast (290 calories)

• 1 serving Strawberry-Pineapple Smoothie
• 1 clementine

A.M. Snack (97 calories)

• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup blackberries

Lunch (366 calories)

• 1 serving Vegetarian Niçoise Salad

P.M. Snack (64 calories)

• 1 cup raspberries

Dinner (395 calories)

• 1 serving Roasted Salmon Caprese
• 1 serving Basic Quinoa

Daily Totals: 1,213 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodium

To make it 1,500 calories: Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. Natural peanut butter to breakfast and add 1 large pear to lunch.

DAY 2

Breakfast (278 calories)

• 1 cup nonfat plain Greek yogurt
• 1 serving Maple Granola

A.M. Snack (62 calories)

• 1 medium orange

Lunch (365 calories)

• 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
• 1 large pear

P.M. Snack (37 calories)

• 1 medium bell pepper, sliced

Dinner (468 calories)

• 1 serving Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
• 2 cups mixed greens
• 1/2 avocado, sliced
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,209 calories, 57 g protein, 149 g carbohydrates, 37 g fiber, 50 g fat, 937 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1 slice whole-wheat toast with 1 Tbsp. Natural peanut butter to breakfast, increase to 2 bell peppers, add 1/3 cup hummus to P.M. snack, and increase to 1 whole avocado at dinner.

DAY 3

Breakfast (247 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 1/2 cup raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (365 calories)

• 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
• 1 large pear

P.M. Snack (116 calories)

• 1 large apple

Dinner (421 calories)

• 1 serving Spicy Shrimp Tacos

Daily Totals: 1,210 calories, 53 g protein, 158 g carbohydrates, 32 g fiber, 47 g fat, 1,506 mg sodium

To make it 1,500 calories: Add 22 walnut halves to the A.M. snack.

To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

DAY 4

Breakfast (278 calories)

• 1 cup nonfat plain Greek yogurt
• 1 serving Maple Granola

A.M. Snack (77 calories)

• 1 small apple

Lunch (365 calories)

• 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
• 1 large pear

P.M. Snack (62 calories)

• 1 medium orange

Dinner (429 calories)

• 1 serving Curried Sweet Potato & Peanut Soup
• 2 cups mixed greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,211 calories, 57 g protein, 168 g carbohydrates, 31 g fiber, 43 g fat, 992 mg sodium

To make it 1,500 calories: Add 1 medium peach to breakfast and add 2 Tbsp. Natural peanut butter to A.M. snack.

To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 15 walnut halves to the P.M. snack and add 1 whole avocado (sliced) to dinner.

DAY 5

Breakfast (247 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 1/2 cup raspberries

A.M. Snack (66 calories)

• 1/2 cup nonfat plain Greek yogurt

Lunch (365 calories)

• 1 serving Green Goddess Quinoa Bowls with Arugula & Shrimp
• 1 large pear

P.M. Snack (62 calories)

• 1 medium orange

Dinner (478 calories)

• 1 serving Vegetarian Enchilada Casserole
• 1 serving Jason Mraz's Guacamole

Daily Totals: 1,218 calories, 59 g protein, 144 g carbohydrates, 33 g fiber, 51 g fat, 1,182 mg sodium

Meal-prep note: Refrigerate 2 servings of the Vegetarian Enchilada Casserole for lunches on Day 6 and Day 7.

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include the addition for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. Natural peanut butter to breakfast and add 1 serving Maple Granola to A.M. snack.

DAY 6

Breakfast (255 calories)

• 1 serving Strawberry-Pineapple Smoothie

A.M. Snack (101 calories)

• 1 medium pear

Lunch (357 calories)

• 1 serving Vegetarian Enchilada Casserole

P.M. Snack (78 calories)

• 1 large hard-boiled egg
• Pinch of salt & pepper

Dinner (406 calories)

• 1 serving Baked Halibut with Brussels Sprouts & Quinoa

Daily Totals: 1,198 calories, 56 g protein, 145 g carbohydrates, 31 g fiber, 51 g fat, 1,406 mg sodium

To make it 1,500 calories: Add 1 medium orange to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. Natural peanut butter to breakfast and add 18 unsalted dry-roasted almonds to A.M. snack.

DAY 7

Breakfast (247 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 1/2 cup raspberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (357 calories)

• 1 serving Vegetarian Enchilada Casserole

P.M. Snack (16 calories)

• 1 cup sliced cucumber
• Pinch of salt & pepper

Dinner (466 calories)

• 1 serving Coconut-Curry Cod Stew with Sweet Potato & Rice
• 2 cups mixed greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,218 calories, 52 g protein, 148 g carbohydrates, 30 g fiber, 51 g fat, 1,567 mg sodium

To make it 1,500 calories: Add 1 slice of whole-wheat bread with 1 Tbsp. Natural peanut butter to breakfast and add 1/4 cup hummus to P.M. snack.

To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 22 unsalted dry-roasted almonds to A.M. snack and add 1 whole avocado (sliced) to dinner.

Conclusion

Shifting to a plant-based diet will help you in many ways. It will have prized health benefits, and you will stay smart and active without putting in any extra effort. A vegetarian diet with minimal protein, like a pescatarian diet, is ideal for food intake. You get your protein straight and all the tremendous advantages of plant-based foods too. A plant-based lifestyle will also save the planet from many ravages of climate change.