14-Day Pescatarian Meal Plan: Easy Recipes and Tips to Get Started

Looking for ways to incorporate more seafood and plant-based foods into your diet? Our 14-day pescatarian meal plan provides a variety of flavorful recipes and practical tips to help you get started.

Discover how easy it can be to create a diverse menu featuring fresh seafood alongside vibrant vegetables, hearty grains and flavorful legumes. From quick weeknight dinners to satisfying weekend brunches, this guide offers a range of culinary inspiration for every occasion. 

Whether you're a seasoned cook or just starting your pescatarian journey, this meal plan provides the tools and inspiration to enjoy delicious and satisfying meals.

What is a pescatarian diet?

A pescatarian diet is a vegetarian diet that includes seafood. While vegetarians abstain from all animal products, pescatarians incorporate fish and shellfish into their meals, enjoying the best of both worlds.

This distinction is key when comparing pescatarian vs. vegetarian diets, as including seafood offers pescatarians a wider range of meal options.

Sample 14-day pescatarian meal plan

This 14-day pescatarian meal plan offers a sample guide into the delicious variety this diet can provide. Feel free to adjust it to your preferences, dietary restrictions and seasonal availability. The key is to enjoy a diverse range of seafood, plant-based proteins, fruits, vegetables and whole grains throughout the next two weeks.

Day 1

• Breakfast: Scrambled eggs with spinach and smoked salmon
• Lunch: Quinoa salad with grilled shrimp, avocado and cherry tomatoes
• Dinner: Baked cod with roasted asparagus and lemon wedges
• Snack: A handful of mixed nuts

Day 2

• Breakfast: Greek yogurt with berries and granola
• Lunch: Lentil soup with a side of whole-grain bread
• Dinner: Grilled tuna steak with a mixed green salad
• Snack: Rice cakes with hummus and cucumber

Day 3

• Breakfast: Oatmeal with banana and walnuts
• Lunch: Leftover lentil soup
• Dinner: Shrimp stir-fry with brown rice
• Snack: Edamame pods

Day 4

• Breakfast: Whole-wheat toast with avocado and a fried egg
• Lunch: Chickpea salad sandwich on whole-grain bread
• Dinner: Baked salmon with roasted Brussels sprouts and a side of quinoa
• Snack: Carrot sticks with hummus

Day 5

• Breakfast: Smoothie with spinach, berries and protein powder
• Lunch: Salad with grilled halloumi cheese and a variety of vegetables
• Dinner: Pasta with pesto, grilled vegetables and shrimp
• Snack: Plain yogurt with berries and a drizzle of honey

Day 6

• Breakfast: Pancakes with peaches and maple syrup
• Lunch: Leftover pasta from dinner
• Dinner: Salmon burger on a whole-wheat bun with a side salad
• Snack: A banana

Day 7

• Breakfast: Tofu scramble with vegetables
• Lunch: Leftover salmon burger
• Dinner: Homemade veggie pizza
• Snack: Rice cakes with peanut butter

Day 8

• Breakfast: Smoked salmon and cream cheese bagel
• Lunch: Salad with grilled tuna
• Dinner: Pan-seared scallops with roasted vegetables
• Snack: Apple slices with almond butter

Day 9

• Breakfast: Oatmeal with banana and a sprinkle of cinnamon
• Lunch: Chickpea salad sandwich on whole-wheat bread
• Dinner: Shrimp scampi with zucchini noodles
• Snack: Edamame pods

Day 10

• Breakfast: Whole-wheat toast with avocado and a fried egg
• Lunch: Leftover shrimp scampi
• Dinner: Honey baked salmon with roasted Brussels sprouts and a side of wild rice
• Snack: Carrot sticks with hummus

Day 11

• Breakfast: Smoothie with spinach, berries and protein powder
• Lunch: Shrimp pasta salad
• Dinner: Cheese tortellini with tomato sauce, vegetables and grilled white fish
• Snack: Plain yogurt with fresh berries

Day 12

• Breakfast: Pancakes with strawberries and maple syrup
• Lunch: Leftover pasta
• Dinner: Shrimp tacos and a side of black beans
• Snack: Popcorn

Day 13

• Breakfast: Smoothie with kale, pineapple and ginger
• Lunch: Leftover shrimp tacos
• Dinner: Baked cod with a Parmesan crust and a side of green beans
• Snack: Banana with almond butter

Day 14

• Breakfast: Waffles with berries and whipped cream
• Lunch: Quinoa salad with grilled shrimp and vegetables
• Dinner: Seafood paella
• Snack: A bowl of mixed berries

Additional pescatarian recipes

Ready to dive into the world of pescatarian cooking? These recipes showcase the variety and flavor a pescatarian diet can offer. From light and refreshing salads to hearty and comforting main courses, you'll find inspiration for every meal of the day.

• Shrimp fried rice
• Mahi mahi with pineapple salsa
• Air fryer mahi mahi
• Pan-fried cod with lemon butter sauce
• Cod fish sandwich
• Teriyaki glazed salmon rice bowls
• Quick honey-glazed salmon
• Crispy baked catfish
• Flaky fish cake
• Seafood curry with coconut milk
• Southern-style fish with grits
• Pan-seared halibut with lemon butter sauce
• Mediterranean fish salad
• Tuna macaroni salad
• Shrimp pasta salad

Pescatarian grocery list

Stocking your kitchen with the right ingredients is essential for enjoying delicious pescatarian meals. This sample grocery list provides a starting point for your shopping trip, categorized by food group for easy navigation. Adjust the quantities based on your household size and meal plan preferences.

Seafood:

• Fresh: Salmon fillets, cod fillets, tuna steaks, shrimp, scallops, mussels (choose sustainable options when possible)
• Frozen: Fish fillets (cod, tilapia, etc.), shrimp, squid, seafood mixes
• Canned: Tuna, salmon, sardines, anchovies

Vegetables:

• Leafy greens: Spinach, kale, romaine lettuce, mixed greens
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
• Root vegetables: Carrots, potatoes, sweet potatoes, onions
• Other: Bell peppers, zucchini, eggplant, asparagus, mushrooms, tomatoes

Fruits:

• Berries: Strawberries, blueberries, raspberries, blackberries
• Citrus fruits: Oranges, lemons, limes, grapefruit
• Tropical fruits: Bananas, avocados, mangoes, pineapple
• Other: Apples, pears, grapes, melons

Grains:

• Whole grains: Brown rice, quinoa, oats, whole-wheat bread, whole-wheat pasta
• Other: Corn tortillas, rice cakes, crackers

Legumes:

• Black beans, kidney beans, chickpeas, lentils, cannellini beans

Dairy and alternatives:

• Dairy: Milk, yogurt, cheese (if including dairy)
• Alternatives: Plant-based milk (almond, soy, oat), plant-based yogurt, vegan cheese

Other:

• Different types of nuts and seeds: Almonds, walnuts, cashews, chia seeds, flax seeds, pumpkin seeds
• Oils: Olive oil, avocado oil
• Vinegar: Balsamic vinegar, apple cider vinegar
• Spices and herbs: A variety of spices and herbs to flavor your dishes
• Condiments: Mustard, ketchup, mayonnaise, hot sauce, soy sauce, etc.

Pescatarian meal plan tips

Embarking on a pescatarian journey opens up a world of delicious and versatile meals. These simple tips will help you navigate the transition and create a satisfying pescatarian meal plan that fits your lifestyle.

• Start simple and slow: Transitioning to a pescatarian diet doesn't have to be overwhelming. Begin by incorporating a few seafood-focused meals each week and gradually increase the frequency as you become more comfortable.
• Plan your meals: Planning your meals ahead of time is key to success. It helps ensure variety, reduces food waste and simplifies grocery shopping. Consider dedicating some time each week to map out your meals for the coming days.
• Create a grocery list: An organized grocery list is your best friend in the grocery store. Categorize your list by food groups (seafood, produce, grains, etc.) to make your shopping trip more efficient and prevent impulse buys.
• Explore different cuisines: Discover the incredible diversity of pescatarian dishes by trying recipes from around the world. From Mediterranean flavors to Asian-inspired dishes, a whole world of culinary inspiration is waiting to be explored.
• Make sustainable seafood choices: Choosing seafood responsibly is important for the health of our oceans. Look for sustainability certifications on seafood labels and use a sustainable grocery delivery service to help make informed decisions.

Pescatarian meal planning made easy with Instacart

Creating a delicious pescatarian meal plan has never been easier. Our sample 14-day pescatarian meal plan can spark your culinary creativity, while our handy grocery list can help stock your pantry. 

Ready to put your pescatarian meal plan into action? Instacart makes it convenient to get all the necessary ingredients delivered right to your doorstep. Browse fresh seafood, vibrant produce and pantry staples, then add them to your virtual cart, letting Instacart handle the shopping so you can focus on the joy of cooking.