A pescatarian diet is one that includes seafood but not meat. If you’re looking for pescatarian meal prep ideas, you’ve come to the right place! There are many benefits to following a pescatarian diet, including weight loss, better heart health, and reduced risk of cancer. People usually choose to go pesca for a couple of reasons: to improve their health, to lose weight, and/or for the environment.
Eating less meat and more seafood is a great way to improve your health. Fish is a low-fat, high-protein food that is packed with nutrients like omega-3 fatty acids, vitamin B12, and selenium. All of these nutrients are important for maintaining a healthy body and mind.
Switching to a pescatarian diet can also help you lose weight. Seafood is generally lower in calories and fat than meat, so following a pescatarian diet can help you lose weight without feeling deprived. In fact, many people find that they have more energy and feel better overall when they switch to a pescatarian diet.
Related: Find The Best Diet For Your Body Type (Quiz)
Finally, some people choose to follow a pescatarian diet for environmental reasons. Meat production is associated with increased greenhouse gas emissions, so eating less meat can help you reduce your carbon footprint.
There are many different types of seafood that are high in protein and low in fat that you can use to prepare great pescatarian meals. Fish like:
- arctic char
These are some examples of seafood that are high in protein but relatively low in fat. These make great choices for pescatarian meals! Some vegetables that work really well with seafood are:
- chard leaves
- broccoli florets
Pescatarian Meal Prep Ideas:
1. Simple Salmon
One option is to make a simple salmon dish. Start by seasoning some fresh salmon with salt, pepper, and olive oil. Then, bake the salmon in a preheated oven at 400 degrees Fahrenheit for about 20 minutes. Add some vegetables like asparagus and broccoli to complete the pescatarian meal.
2. Pesto Shrimp Pasta
Pesto shrimp pasta is another pescatarian meal prep idea that’s easy to make. Cook some pasta according to package instructions. In a pan, sauté shrimp in olive oil until they are pink and opaque. Drain the cooked pasta and add it to the pan with the shrimp. Add pesto sauce and stir until everything is coated. Serve the pesto shrimp pasta with Parmesan cheese on top.
3. Quinoa Shrimp Bowl
Another easy pescatarian meal prep idea is to cook a batch of quinoa with shrimp. Quinoa is a healthy, high-protein grain that goes well with shrimp. Simply cook the quinoa according to package instructions, then sauté some shrimp in a bit of olive oil until they’re pink and slightly charred. Mix the cooked quinoa and shrimp together, and you’ve got a tasty pescatarian meal!
4. Pescatarian Paella
If you’re looking for something a little different, try making a pescatarian version of paella. Paella is a Spanish dish made with rice, seafood, and vegetables. For a pescatarian version, simply omit the meat and add more seafood. You can use any type of seafood you like for this dish – just make sure to cook it until it’s opaque.
5. Veggie-Packed Sushi Rolls
One of our favorite pescatarian meal prep ideas is to make a veggie-packed sushi roll. Sushi is a great way to get your daily dose of seafood, and it’s also a good source of fiber and antioxidants. Start by cooking some sushi rice according to package instructions. Then, spread the rice on a sheet of nori (seaweed wrap), and top with shredded vegetables and cooked seafood. Roll the sushi up, slice into pieces, and serve with soy sauce and wasabi paste.
6. Canned Salmon and Tuna with Vegetables
For a quick and easy pescatarian lunch, try packing some canned tuna or salmon in your lunchbox. Both of these fish are packed with healthy omega-3 fatty acids. You can also add some chopped vegetables or a piece of fruit for added nutrition.
7. Shrimp Stir-Fry
Another easy pescatarian meal prep idea is shrimp stir-fry. Start by heating some oil in a pan over medium-high heat. Then, add the shrimp and cook until they turn pink. Add your desired vegetables and continue cooking until everything is tender. Serve over cooked rice or quinoa.
8. Shrimp Ceviche
If you’re looking for pescatarian meal prep ideas with a Latin twist, check out this shrimp ceviche recipe. You just need some ripe mango, avocado, red onion, cilantro, lime juice, salt, and pepper. Toss it all together and serve as a pescatarian snack or as a pescatarian appetizer!
9. Baked Tilapia
Other pescatarian dinner ideas include baked tilapia with veggies and baked salmon. Plate the pescatarian dish up with some rice or quinoa on the side to make an easy pescatarian meal.
10. Prawns or Calamari with Vegetables
If you are looking for pescatarian meal prep ideas, you can also make prawns or calamari. Before cooking the prawns, sprinkle some salt on them and let them sit for 20 to 30 minutes. Then, heat oil In a pan over medium-high heat. Add prawns and cook until they turn pink. Add vegetable and rice to complete
11. Sole with Lemon Butter Sauce
If you are looking for pescatarian meal prep ideas that are light and delicious, try making a fillet of sole with lemon butter sauce. To prepare this dish, start by heating some oil in a pan over medium-high heat. Cook the fish fillets until they are golden brown on both sides. Remove from pan, set aside along with any juices left behind in the pan. Make your lemon butter sauce by adding lemon juice, butter, salt, and pepper to the pan. Serve the fish fillets with the lemon butter sauce on top.
There are endless pescatarian meal prep ideas to choose from! If you’re looking for something a little more hearty, try making black bean quesadillas. Start by cooking the quesadillas in a preheated pan over medium-high heat. Once they are golden brown and crispy, remove from heat and fill with black beans, cheese, and your desired toppings. Fold them up and serve immediately.