Pescatarian Diet
Green Chef is a nutritionist-approved recipe box subscription offering six key diet preferences, Pescatarian, Vegetarian, Vegan, Keto, Lower Carb and Flexitarian.
In Britain today, over 2.4 million people follow a pescatarian diet. Read on to find out more about the pescatarian diet, including nutritional information, and our favourite pescatarian recipes. Learn how to cook balanced, healthy and delicious pescatarian meals with Green Chef.
In Britain today, over 2.4 million people follow a pescatarian diet. Read on to find out more about the pescatarian diet, including nutritional information, and our favourite pescatarian recipes. Learn how to cook balanced, healthy and delicious pescatarian meals with Green Chef.
Pescatarian Meaning: What is a Pescatarian Diet?
The word "Pescatarian” combines “vegetarian” and “pesce” which means fish in Italian.
What is a Pescatarian?
A Pescatarian is similar to a Vegetarian diet, excluding meat and poultry but with the inclusion of fish and seafood. Pescatarians primarily rely on plant-based food as well and dairy and fish for their protein. It's a flexible diet that allows for a variety of nutrient rich foods whilst avoiding meat.
Pescatarian Food List
Like vegetarians, pescatarians enjoy a variety of plant based products, dairy and eggs. However they also consume fish and seafood. Examples of some pescatarian foods include:
- Fish such as salmon, tuna, trout, basa and cod
- Shellfish including crab, lobster and prawns
- Leafy greens like spinach, lettuce, cavolo nero
- Cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts and broccoli
- Root vegetables like beets, carrots, sweet potatoes
- Grains including rice, quinoa, whole wheat
- Legumes such as beans, lentils and chickpeas
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The Benefits of Following a Pescatarian Diet
Pescatarian diets are made up of plenty of nutrient rich fruits and vegetables, which will help you towards consuming your five-a-day. When following a pescatarian diet, you will also eat fish as a source of protein, which contributes to a growth in muscle mass. Lots of fish are also high in omega 3. Omega-3 fatty acids are polyunsaturated fats that have great health benefits, they contribute toward your bone and joint health. Fish can also contribute to the improvement of iron absorption when eaten with other foods containing iron.
Is A Pescatarian Diet Healthy?
Pescatarian diets can be considered a nutritious choice when they are well balanced. Green Chef meals are all designed by nutritionists which makes it much easier to reach your healthy eating goals. Green Chef uses high quality, fresh vegetables and certified high-welfare and sustainable fish, giving you peace of mind that you’ll be enjoying meals with premium ingredients.What is the Difference Between Pescatarian and Vegetarian Diets?
A Vegetarian Diet excludes meat, poultry, fish, and seafood. Whereas a pescatarian diet includes some seafood and fish. Some Pescatarian meals include dairy and eggs. Find out more about the difference between a Pescatarian and a Vegetarian diet here.
Green Chef's Pescatarian Recipes
Taking the first step towards following a Pescatarian diet is simple. Each of Green Chef’s Pescatarian recipes is ready in six easy-to-follow steps with helpful pictures to guide you. All the spices and sauces will arrive in your box pre-portioned, so there’s no need to worry about how to combine flavours to suit your fish dishes.Plus, when you cook with Green Chef, you can choose different meals every day, which means that you'll benefit from a wide variety of nutrients and vitamins from different ingredients.
Learn more about how a Pescatarian diet and Green Chef works
Will I Get Enough Protein on a Pescatarian Diet?
Pescatarian meals are often high in protein. This is because fish often has a high protein content. It's also possible to consume enough protein in a Pescatarian meal from vegetables; we also include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh and tofu in our Pescatarian recipes.
What Can I Eat on a Pescatarian Diet?
When following a Pescatarian diet, you can eat:
- Seafood and fish.
- Fruits and vegetables.
- Dairy, such as cheese and cream
- Legumes such as peas, beans, and lentils.
- Nuts and seeds.
- Breads, rice, and pasta.
- Dairy alternatives such as soy milk, coconut yoghurt, and nutritional yeast.
- Vegetable oils.
- Plant-based protein sources, such as tofu.
- Seafood and fish.
- Fruits and vegetables.
- Dairy, such as cheese and cream
- Legumes such as peas, beans, and lentils.
- Nuts and seeds.
- Breads, rice, and pasta.
- Dairy alternatives such as soy milk, coconut yoghurt, and nutritional yeast.
- Vegetable oils.
- Plant-based protein sources, such as tofu.
What Are Some Easy Pescatarian Meals?
Pescatarian meals are deceptively easy to make! This is because fish is usually quite quick to cook. When you cook Green Chef Pescatarian recipes, you'll enjoy include all time classics and dishes inspired from cuisines around the world - made simple. Some of our favourite Green Chef Pescatarian recipes include Gambas Pil Pil, ready in just 20 mins and our Signature Mexican seabass in lime butter, perfect for a date night. See what's coming up on the Green Chef Pescatarian menu below.
What if I'm not in when my Pescatarian meal box arrives?
No problem, your Green Chef box is packed with a cool pouch and lots of ice packs to keep your ingredients fresh.