Complete Pescatarian Food and Shopping List for Beginners

What is a Pescatarian Diet?

The pescatarian diet involves avoiding all meat and poultry but continuing to eat fish and shellfish. In addition, the diet is primarily plant-based, focused on fruits, vegetables, whole grains, beans, lentils, nuts and seeds.

Main Pescatarian Food Groups

Here’s an overview of the main pescatarian food groups:

• Vegetables
• Fruits
• Whole grains and cereals
• Legumes, nuts and seeds
• Fish and shellfish
• Eggs and dairy products

Pescatarian Diet Health Benefits

Following a pescatarian diet plan provides many science-backed health perks including:

• Lower risk of heart disease and diabetes
• Healthy weight management
• Reduced inflammation
• Improved gut health
• Decreased risk of certain cancers

Complete Pescatarian Shopping List

When you’re new to pescatarian eating, planning nutritious plant-based meals can feel challenging. This detailed pescatarian grocery list takes the stress out of stocking your kitchen.

Vegetables Shopping List

Aim for a rainbow of vegetables each week – the brighter and more colorful your selections, the better. Try to buy organic if possible.

• Leafy Greens: Kale, spinach, lettuces, Swiss chard, arugula, watercress, bok choy
• Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage
• Starchy: Potatoes, sweet potatoes, squash, pumpkin, turnips
• Root: Carrots, beets, onions, garlic, ginger
• Vine: Tomatoes, bell peppers, zucchini, eggplant, okra
• Sprouts and shoots: Bean sprouts, alfalfa
• Other: Mushrooms, celery, cucumber, radishes

Fruits Shopping List

Opt for fresh fruit in season whenever possible – it’s cheaper and higher in nutrients. Stock up on frozen fruit too.

• Berries: Strawberries, blueberries, raspberries, blackberries
• Citrus fruits: Oranges, lemons, grapefruit, clementines
• Tropical fruits: Bananas, mango, pineapple, kiwi, pomegranate
• Stone fruits: Peaches, plums, nectarines, apricots
• Apple, grapes, melons

Grains, Nuts & Legumes Shopping List

Choose minimally processed whole grain options when possible for more fiber and nutrition.

• Whole grains: Brown rice, farro, quinoa, barley, buckwheat, oats
• Pasta & bread: Whole wheat pasta, whole grain bread or wraps
• Beans & lentils: Chickpeas, black beans, kidney beans, green lentils
• Nuts & seeds: Almonds, walnuts, cashews, pecans, nut butter

Dairy & Egg Shopping List

Go for unsweetened plant milk options like almond milk where possible for lower calories.

• Dairy: Skim milk, plain yogurt, low-fat cottage cheese, Parmesan
• Plant-based milk: Almond milk, coconut milk, oat milk
• Eggs and 100% egg whites

Fish & Seafood Shopping List

Select certified sustainable seafood sources. Try to avoid large fish high in mercury.

• Fish: Salmon, sardines, mackerel, tuna (in moderation), tilapia, rainbow trout, herring
• Shellfish: Scallops, oysters, mussels, shrimp, lobster, clams, calamari

Oils, Seasonings & Condiments

• Oils: Olive oil, avocado oil, sesame oil
• Low sodium seasonings: Garlic, chili flakes, paprika, cumin
• Vinegars: Red wine vinegar, balsamic vinegar, rice vinegar
• Low sugar condiments: Pesto, salsa, mustard, hummus, tahini
• Nondairy: Nondairy milk, yogurt, butter, mayo
• Herbal tea, coffee, sparkling water, plant protein powder

Frozen Items

• Fruits & veggies for smoothies
• Edamame, green peas
• Seafood
• Veggie burger patties, ready-to-eat grains

Balancing Macronutrients in Pescatarian Meals

Meeting daily protein needs is often a top concern for pescatarians. Fish, seafood, eggs, dairy and plant proteins should all play a role.

Aim for 0.5 to 0.75 grams per pound of body weight from a mix of pescatarian protein sources. Include a serving or two of healthy fats like olive oil or avocado too.

Then fill at least half your plate with non-starchy veggies and round it out with fiber-rich whole grains, beans or lentils with some fruit.

Simple Pescatarian Dinner Ideas

Dinnertime can feel challenging without relying on chicken, beef or pork entrees. But you can pull together delicious, nourishing pescatarian meals in minutes with the right staples on hand.

Here are 5 easy pescatarian dinner recipes to try:

1. Lemon Garlic Salmon Sheet Pan Dinner
• Salmon fillets + veggies roasted on a sheet pan
2. Shrimp Fajita Bowls
• Sauteed shrimp + peppers + onions with rice and avocado
3. Veggie Loaded Stir Fry
• Tofu and mixed veggies sauteed in a flavorful stir fry sauce over brown rice
4. Burrito Bowls
• Southwestern spiced black beans and veggies + quinoa + avocado
5. Pesto Pasta with Broiled Salmon
• Cherry tomato basil pasta + broiled salmon

On-the-Go Pescatarian Lunch Ideas

Prep ahead for grab-and-go pescatarian lunches. Have ingredients ready to assemble easy sandwiches, wraps, salads and bowls:

• Chickpea salad sandwich with yogurt dressing
• Veggie hummus wrap with cucumbers and red pepper
• Baked sweet potato stuffed with black beans, corn and cabbage slaw
• Overnight oats with chia seeds, almond milk and berries
• Mason jar pescatarian salad with quinoa, edamame and vinaigrette

Pescatarian Snacks, Desserts and Beverage Ideas

Besides preparing balanced pescatarian meals, you’ll need snacks to help manage hunger between meals. Round things out with fresh beverage options and healthier treats too.

Quick Pescatarian Snacks

Always keep pescatarian-approved snacks stocked at home, at your desk or in your bag. Here are nutritious ready-to-eat ideas:

• Greek yogurt with mixed berries
• Apple or banana with almond or peanut butter
• Kale chips and hummus
• Cottage cheese and tomatoes
• Trail mix with nuts, seeds and dried fruit
• Sliced bell pepper strips with guacamole
• Edamame pods
• Smoothies made with fruit, greens and plant milk

Pescatarian Desserts

Satisfy sweet cravings with these healthier pescatarian dessert ideas:

• Greek yogurt berry parfait
• Chia seed chocolate chia pudding
• Banana “nice” cream (blended frozen bananas)
• Energy bites made with nuts, oats, honey and dark chocolate
• Avocado chocolate mousse

Pescatarian-Friendly Beverages

Hydration is vital on a plant-focused diet. Always opt for water first, then consider these pescatarian drinks:

• Green smoothies
• Fresh fruit infused water
• Low sugar kombucha
• Coconut water
• Oat or almond milk
• Organic black coffee
• Organic black or herbal tea

Making the Transition to a Pescatarian Lifestyle

Shifting to primarily plant-based pescatarian eating does involve an adjustment period. But taking it step-by-step makes adopting this lifestyle much easier.

Start by gradually reducing your meat intake while bumping up veggies, fruits and plant proteins. Lean on seafood, eggs and dairy more heavily at first as your substitute protein sources.

Meal prep mini “batches” on weekends like cooked grains and beans, washed veggies, marinated tofu or hard boiled eggs. Use them to quickly build meals during your busy week.

Refer back to this complete pescatarian food list and recipe ideas to simplify meal planning. Soon, preparing nutritious plant-based pescatarian meals will feel natural.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.