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Ethical eating

Pescatarian

Pescatarianism is a dietary approach that excludes meat and poultry but retains fish and seafood. Fish should be present in the menu at least twice a week. This approach combines the principles of vegetarianism with the benefits of marine products rich in omega-3 fatty acids and protein.

Build a meal planSample menu
  • Protein15–25%
  • Fat25–35%
  • Carbs45–55%

The diet in numbers

Macros

Most calories come from carbs: 45–55%.

Percentages show the share of daily calories from each macronutrient. A range is a corridor, so there is no exact number to hit.

  • Protein15–25%
  • Fat25–35%
  • Carbs45–55%

Calories by meal

The biggest meal is lunch: 40% of daily calories.

This is how daily calories split across breakfast, lunch, and dinner.

  • Breakfast25%
  • Lunch40%
  • Dinner35%

How it works

  1. 1

    Complete elimination of beef, pork, lamb, poultry and their derivatives

  2. 2

    Regular inclusion of fish and seafood at least twice a week

  3. 3

    The basis of the diet consists of vegetables, fruits, grains, legumes and dairy products

  4. 4

    Emphasis on variety of marine fish: salmon, mackerel, herring, cod

  5. 5

    Attention to the quality and source of products

  6. 6

    Balance of proteins, fats and carbohydrates for complete nutrition

What to eat and what to avoid

Foods to eat

Fish and seafood

  • salmon
  • mackerel
  • herring
  • cod
  • tuna
  • trout
  • shrimp
  • squid
  • mussels
  • oysters

Dairy products

  • milk
  • yogurt
  • cottage cheese
  • cheese
  • kefir
  • sour cream

Eggs

  • chicken eggs
  • quail eggs

Vegetables

  • tomatoes
  • cucumbers
  • carrots
  • broccoli
  • spinach
  • cabbage
  • bell pepper
  • eggplant

Fruits

  • apples
  • bananas
  • oranges
  • pears
  • berries
  • kiwi
  • avocado

Grains and cereals

  • rice
  • buckwheat
  • oatmeal
  • wheat cereal
  • pasta
  • bread

Legumes

  • lentils
  • chickpeas
  • beans
  • peas

Nuts and seeds

  • walnuts
  • almonds
  • sunflower seeds
  • pumpkin seeds
  • flax seeds

Limit

Oils and fats

  • butter
  • vegetable oil
  • margarine

Sweets and baked goods

  • cakes
  • cookies
  • candy
  • white bread
  • pastries

Canned products

  • canned fish in oil
  • pickled vegetables with high salt content

Beverages

  • sweet carbonated drinks
  • packaged juices
  • alcohol in large quantities

Avoid

Meat

  • beef
  • pork
  • lamb
  • horse meat
  • sausages
  • hot dogs
  • ham

Poultry

  • chicken
  • turkey
  • duck
  • goose
  • quail

Meat products

  • meat broth
  • meat pâté
  • meat canned goods
Live example

Sample menu for the week

Target 2108 kcal. One cooking session covers 3 days.

Build your own plan

5 Oct

1921 of 2108 kcal

  • Breakfast

    587 kcal

    • Cottage Cheese Pancakes with Pumpkin
      587 kcal
      3 days - 3 serv.

  • Lunch

    539 kcal

    • Liver Beef Stroganoff with Sour Cream
      305 kcal
      3 days - 3 serv.
    • Pearl Barley with Pumpkin and Beans
      Side234 kcal
      3 days - 3 serv.

  • Dinner

    795 kcal

    • Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      3 days - 3 serv.
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      3 days - 3 serv.

6 Oct

1921 of 2108 kcal

  • Breakfast

    587 kcal

    • Cottage Cheese Pancakes with Pumpkin
      587 kcal
      From day 1 batch

  • Lunch

    539 kcal

    • Liver Beef Stroganoff with Sour Cream
      305 kcal
      From day 1 batch
    • Pearl Barley with Pumpkin and Beans
      Side234 kcal
      From day 1 batch

  • Dinner

    795 kcal

    • Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      From day 1 batch
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      From day 1 batch

7 Oct

1921 of 2108 kcal

  • Breakfast

    587 kcal

    • Cottage Cheese Pancakes with Pumpkin
      587 kcal
      From day 1 batch

  • Lunch

    539 kcal

    • Liver Beef Stroganoff with Sour Cream
      305 kcal
      From day 1 batch
    • Pearl Barley with Pumpkin and Beans
      Side234 kcal
      From day 1 batch

  • Dinner

    795 kcal

    • Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      From day 1 batch
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      From day 1 batch

8 Oct

1866 of 2108 kcal

  • Breakfast

    620 kcal

    • Tender pancakes on buttermilk with whipped egg whites
      620 kcal
      3 days - 3 serv.

  • Lunch

    599 kcal

    • Meatball soup in a slow cooker
      310 kcal
      3 days - 3 serv.
    • Mushroom Soup in Crispy Bread
      Side289 kcal
      3 days - 3 serv.

  • Dinner

    647 kcal

    • Potato and Pork Babka
      460 kcal
      3 days - 3 serv.
    • Mashed potatoes with egg and milk
      Side187 kcal
      3 days - 3 serv.

9 Oct

1866 of 2108 kcal

  • Breakfast

    620 kcal

    • Tender pancakes on buttermilk with whipped egg whites
      620 kcal
      From day 4 batch

  • Lunch

    599 kcal

    • Meatball soup in a slow cooker
      310 kcal
      From day 4 batch
    • Mushroom Soup in Crispy Bread
      Side289 kcal
      From day 4 batch

  • Dinner

    647 kcal

    • Potato and Pork Babka
      460 kcal
      From day 4 batch
    • Mashed potatoes with egg and milk
      Side187 kcal
      From day 4 batch

10 Oct

1866 of 2108 kcal

  • Breakfast

    620 kcal

    • Tender pancakes on buttermilk with whipped egg whites
      620 kcal
      From day 4 batch

  • Lunch

    599 kcal

    • Meatball soup in a slow cooker
      310 kcal
      From day 4 batch
    • Mushroom Soup in Crispy Bread
      Side289 kcal
      From day 4 batch

  • Dinner

    647 kcal

    • Potato and Pork Babka
      460 kcal
      From day 4 batch
    • Mashed potatoes with egg and milk
      Side187 kcal
      From day 4 batch

11 Oct

1638 of 2108 kcal

  • Breakfast

    440 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal

  • Lunch

    772 kcal

    • Pasta with Egg, Carrot and Dill
      518 kcal
    • Chickpea and Leek Soup Puree
      Side254 kcal

  • Dinner

    426 kcal

    • Vegetable Cream Soup in a Slow Cooker
      131 kcal
    • Apple and Pickled Beet Salad
      Side295 kcal

Pros and cons

Pros

  • Fish contains omega-3 fatty acids beneficial for heart and blood vessels
  • Seafood is rich in iodine, selenium and other microelements
  • Less stress on the digestive system compared to full meat consumption
  • Ability to get a complete spectrum of proteins from different sources
  • A more accessible option than strict vegetarianism thanks to fish
  • Reduced carbon footprint compared to meat production

Cons

  • Requires attention to the quality and source of fish due to possible contamination
  • Fish can be expensive in some regions
  • Need to monitor fish consumption frequency to avoid excess mercury
  • Limits food choices in restaurants and when eating out
  • Requires menu planning to ensure all necessary nutrients

Who it is for

Who it suits

  • People seeking to reduce meat consumption for ethical reasons
  • Those who want the benefits of vegetarianism but are not ready to completely give up animal protein
  • People with high cholesterol who may benefit from fish
  • Those interested in sustainable eating and ecology
  • People looking for an alternative to meat without complete rejection of animal products

Who should skip it

  • People with fish and seafood allergies
  • Those following strict vegetarianism or veganism
  • People with seafood intolerance
  • Those living in regions with limited access to quality fish

Recipes for this diet

Read more

Pescatarian Diet: Fundamentals and Principles

Pescatarianism is a dietary lifestyle in which meat and poultry are excluded, but fish and seafood are retained. Fish should be present in the menu at least twice a week. This approach combines the principles of vegetarianism with the benefits of marine products rich in omega-3 fatty acids and protein. The basis of the diet consists of vegetables, fruits, grains, legumes, and dairy products.

What you can and cannot eat

On a pescatarian diet, fish and seafood are encouraged: salmon, mackerel, herring, cod, tuna, trout, shrimp, squid, and mussels. Dairy products, eggs, vegetables, fruits, grains, legumes, nuts, and seeds are also allowed. Beef, pork, lamb, poultry, and their derivatives are completely excluded. Limit sweets, baked goods, canned products high in salt, and sugary drinks.

Benefits of Pescatarianism

Fish contains omega-3 fatty acids, which are beneficial for the heart and blood vessels. Seafood is rich in iodine, selenium, and other microelements. Pescatarianism puts less strain on the digestive system compared to full meat consumption. This approach allows you to get a complete spectrum of proteins from different sources and is a more accessible option than strict vegetarianism.

Weekly Menu Planning

Plan two fish days per week, for example on Monday and Thursday. On the remaining days, focus on vegetables, fruits, grains, legumes, and dairy products. Alternate different types of fish: fatty fish for omega-3 and white fish for variety. Ensure a balance of proteins, fats, and carbohydrates. Proteins should account for 15-25 percent of energy, fats — 25-35 percent, carbohydrates — 45-55 percent.

Selection of fish and seafood

Choose fresh fish or high-quality frozen fish, and avoid processed fish products with high salt content. Canned fish is an acceptable option, but prefer products without added oil or with minimal amounts. Pay attention to the source of the fish and its quality. Fresh or frozen fish is preferable from a nutritional value standpoint.

Questions

Short answers to the most common questions about this diet.

Build a menu for this diet

The planner picks recipes within the macro range, splits calories across meals and builds a weekly shopping list.

Build a meal plan

This page explains diet rules and does not replace medical advice.

Updated 2026-10-02

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