Pescatarian Keto Diet for Beginners
Combining different diets for weight loss or healthier eating habits is not new, people have been doing it for many years now. While some diet combinations are quite easy to pull off, some such as the keto pescatarian diet can be quite the headache. It's key puzzle lies in the question: Can you eat a mostly plant-based diet and still be on keto?
The main focus of today's article is to answer the question of how to do keto as a pescatarian. Not only shall we show you what to eat on keto pescatarian diet, but we shall also provide you with a food list to help with grocery shopping as well as some simple meal ideas to act as your guide on the keto pescatarian meal plan.
What Is A Pescatarian Keto Meal Plan?
As the name suggests, this is an eating plan that combines the rules of the currently popular ketogenic diet with a pescatarian lifestyle. For those who may not be aware:
- A ketogenic diet is a low carb meal plan that calls for an intake high in fats, moderate protein and very low carbohydrates – 55 to 60 percent, 30 to 35 percent, and 5 to 10 percent, respectively. Your carbohydrate intake while on this diet is reduced to just 50 g a day but some can choose to restrict it to as low as 20 g or less ( 11 ).
Proponents of this eating plan state that this diet pushes your body into a state of ketosis, where it uses fat as its primary energy source instead of glucose as it normally does. They claim that training the body to rely on fat instead of glucose as a source of energy helps the body burn its fat stores which eventually leads to weight loss and other benefits ( 12 ).
- When it comes to the pescatarian diet, please do not confuse it with a vegetarian diet. While these two eating plans are quite similar there are some subtle differences between them. The pescatarian diet can be considered a variation of the primary vegetarian diet. Basically, a pescatarian is a person who chooses to consume a plant-based vegetarian diet but has their protein sources come from fish and other types of seafood
According to WebMD, this is essentially a fish-based diet where people stay away from all other types of meat and poultry. Healthline also states that many pescatarians also eat other animal products such as dairy and eggs but some choose not to.
Just like the ketogenic diet, pescetarianism has a slew of benefits such as lowering the risk of:
- Inflammation – Inflammation is one of the leading causes of many illnesses including those that affect internal organs such as the heart, lungs, kidneys and more.
According to a review published in 2018, the American Heart Association advised that consuming a meal or two per week containing some type of seafood can reduce the risk of inflammation thanks to the omega-3s present in fatty fish ( 20 ). Another study published in 2018 by the British Journal of Nutrition revealed that this diet is rich in flavonoids which are rich in anti-inflammatory and antidiabetic properties ( 5 ).
- Cancers that affect the rectum and colon – in 2018 the JAMA Internal Medicine published a study stating that vegetarian dietary patterns proved to be effective in reducing the risk of colorectal cancers ( 22 ).
- Obesity, heart disease, diabetes – At the core of it, the pescatarian diet is just a plant-based diet, and like all other such eating plans, they are known for their incredible benefits in preventing and even lowering the risk of weight gain and chronic illnesses.
The same review that showed that this diet helps fight inflammation also stated that due to all the seafood consumed of such a meal plan, it is great for reducing the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death ( 4 , 18 , 21 , 23 , 20 ).
Read More: Top 10 Keto Foods: Best Keto Food List For Beginners
What Can I Eat On Pescatarian Keto Diet?
Because these two eating plans are quite different, figuring out how to eat pescatarian keto successfully can be confusing. For example, those who solely eat a pescatarian diet consume fish, dark leafy greens and other types of vegetables, fruit, nuts and seeds, whole grains, legumes and lentils, as well as dairy and eggs.
On the other hand, while those on a ketogenic diet can consume fish, eggs, dairy dark leafy greens, nuts and seeds, as well as a number of vegetables, they also tend to eat all kinds of meat and poultry which is not pescatarian friendly. They also refrain from eating a lot of whole grains and starchy vegetables, will stay away from legumes and lentils, and also consume a limited number of fruits, preferring to only eat berries.
The trick to knowing what you can eat as a keto pescatarian is finding a middle ground that follows the rules of these two eating plans. This is where a food list comes in.
A Pescatarian Keto Food List: What To Stock Up On For A Pescatarian Keto Meal Plan
The following food list is intended to help you simply navigate this meal plan by helping you identify what you can consume on this weight loss eating plan. Please note that while this is not an exhaustive list, it is perfect for a beginner.
| Fish | Other Seafood | Dairy & Dairy Products | Nuts & Seeds |
|---|---|---|---|
| Sardines | Oysters | Butter | Almonds |
| Tuna (Canned + Fresh) | Crab | Eggs | Macadamia nuts |
| Salmon | Shrimp | Preferred types of Cheese | Peanuts |
| Anchovies | Bay Scallops | Heavy whipping cream | Pecans |
| Mackerel | Eel | Sour cream | Pistachios |
| Swordfish | Lobster | Greek yogurt | Walnuts |
| Sea bass | Crawfish | Ghee | Sunflower seeds |
| Herring | Clam | Goat Cheese | Pumpkin seeds |
| Mackerel | Snail | Cashew milk | Hemp seeds |
| Tilapia | Squid | Hemp milk | Chia seeds |
| Cod | Octopus | Almond milk | Sesame seeds |
| Trout | Mussels | Coconut milk | |
| Sea Urchins |
| Fruits & Vegetables | Pantry Staples | Sweets/Snacks/Misc | Eggs |
|---|---|---|---|
| All kinds of berries | Olive oil | Sugar Free Sweeteners | Free range and organic if possible |
| Lettuce | Mayonnaise | Cheese Crisps | |
| Zucchini | Almond &/ Coconut flour | Coconut Aminos | |
| Spinach | MCT Oil | Fish sauce | |
| Cucumber | Protein powder – Whey or plant-based | Preferred types of vinegar | |
| Asparagus | Nut butters | Sugar free ketchup & BBQ sauce | |
| Tomatoes | Beef & Chicken Broth | Mustard | |
| Strawberries | Spices | Tea and Coffee | |
| Avocados | Dark Chocolate | ||
| Raspberries | |||
| Olives | |||
| Cabbages | |||
| Kale | |||
| Broccoli | |||
| Mushrooms | |||
| Herbs |
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A 7-Day Pescatarian Keto Meal Plan
If you are looking to try a keto pescatarian diet, here is a simple and free 3-day plan to get you started on your eating plan.
Example 1
Meal 1 – Cream Cheese Pancakes
Ingredients – 1/2 tbsp butter, 2 eggs, 75 g cream cheese
This makes 2 servings of medium sized pancakes
Calories for 1 serving: 321. Fats: 30 g. Proteins: 10 g. Carbs: 3 g.
Get recipe from Hurry The Food Up ( 13 )
Meal 2 – Cheese Burger
Ingredients – 55 g Romaine lettuce, 200 g halloumi cheese, 1/2 red onion, 45 g dill pickles, 100 g green asparagus, 1 tbsp olive oil, 110 g eggplant, 1⁄8 tsp ground cumin, 1 tbsp olive oil, 1 tsp lemon juice, 1/2 garlic clove, 1/2 tbsp sesame seeds, salt and pepper to taste
This makes 2 servings
Calories for 1 serving: 488. Fats: 40 g. Proteins: 23 g. Carbs: 8 g.
Get recipe from Diet Doctor ( 17 )
Meal 3 – Cauliflower Soup
Ingredients – 1 tbsp olive oil, 1 finely chopped large brown onion, 3 tsp cumin seeds, 1.5 kg white cauliflower florets, 4 cups vegetable stock, 1/2 cup pouring cream, chopped chives to serve
This makes 6 servings
Calories for 1 serving: 155. Fats: 12 g. Proteins: 5 g. Carbs: 6 g.
Get recipe from Taste ( 6 )
Meal 4 – Mac and Cheese
Ingredients – 1 head cauliflower, 3 tbsp butter, sea salt and black pepper to taste, 1 cup shredded cheddar cheese, 1/4 cup heavy cream, 1/4 cup unsweetened almond milk
This makes 4 servings
Calories for 1 serving: 294. Fats: 23 g. Proteins: 11 g. Carbs: 12 g.
Get recipe from Wholesome Yum ( 14 )
Total Intake for the Day : Calories: 1258. Fats: 105 g. Protein: 49 g. Carbs: 29 g.
Read More: Keto Workout Plan: How To Exercise On A Low-Carb Diet
Example 2
Meal 1 – Seed and Berry Porridge
Ingredients – 1 cup almond milk, 1/4 cup ground flaxseed, 1/4 cup coconut flour, 1 tsp cinnamon, 1 tsp vanilla extract, 10 drops liquid stevia, a pinch salt,
Toppings – 2 tbsp butter, 60 grams blueberries, 2 tbsp pumpkin seeds, 1 oz. shaved coconut
This makes 2 servings
Calories for 1 serving: 405. Fats: 34 g. Proteins: 10 g. Carbs: 8 g.
Get recipe from Taste Aholics ( 10 ).
Meal 2 – Keto Brownies
Ingredients – 2 tbsp almond flour, 1 tbsp granulated sweetener, 1 tbsp cocoa powder, 1/8 tsp baking powder, 1 tbsp almond butter, 3 tbsp unsweetened almond milk, 1 tbsp chocolate chips
Calories: 196. Fats: 17 g. Proteins: 8 g. Carbs: 8 g.
Get recipe from The Big Man's World ( 9 ).
Meal 3 – Fish Fillet with Cheesy Pasta
Ingredients – 6 tbsp shredded Parmesan cheese, 2 tbsp finely chopped fresh parsley, 100 g spiralized zucchini, 55 g butter, 28 g macadamia nuts, 400 g white fish fillets, 1 tbsp olive oil, salt and ground black pepper to taste
This makes 2 servings
Calories for 1 serving: 695. Fats: 56 g. Proteins: 45 g. Carbs: 2 g.
Get recipe from Diet Doctor ( 19 ).
Meal 4 – Simple Salmon Dinner
Ingredients – 2 tsp coconut oil, 1.5 tsp coarse kosher salt, 1 tsp Italian seasonings, 1/2 tsp crushed red pepper, 1/4 teaspoon ground black pepper, 1.5 pounds boneless skinless salmon filet, 1 avocado, 1/4 cup chopped basil, 1 tbsp lime juice, chopped scallions for garnish
This makes 4 servings
Calories for 1 serving: 232. Fats: 9 g. Proteins: 32 g. Carbs: 7 g.
Get recipe from Healthy Seasonal Recipes ( 8 ).
Total Intake for the Day: Calories: 1528. Fats: 116 g. Protein: 95 g. Carbs: 25 g.
Example 3
Meal 1 – Baked Eggs in Avocado
Ingredients – 3 avocados, 6 large eggs, 2 tbsp chopped chives, kosher salt and freshly ground black pepper, to taste
This makes 6 servings
Calories for 1 serving: 231.9. Fats: 19.7 g. Proteins: 7.9 g. Carbs: 9.5 g.
Get recipe from Damn Delicious ( 2 ).
Meal 2 – Salmon Tzatziki with Zoodles
For the Sauce – 40 g Greek-style yogurt, 1 tbsp virgin olive oil, 1 tbsp white wine vinegar, 1 tbsp lemon juice, 2 garlic cloves, 1 tsp fresh dill, kosher salt to taste, 1 spiralized cucumber
For the Salmon – 2 salmon fillets about 5 ounces each, 1 tbsp extra virgin olive oil, 1 tsp freshly grated lemon zest, 2 grated garlic cloves, salt and freshly ground pepper to taste
This makes 2 servings
Calories for 1 serving: 439. Fats: 26 g. Proteins: 41 g. Carbs: 5 g.
Get recipe from Gnom Gnom ( 1 ).
Meal 3 – Buttery Lobster Tails with Garlic
Ingredients – 2 – 5oz lobster tails, 5 minced garlic cloves, 1/4 cup grated Parmesan, juice of 1 lemon, 1 tsp. Italian seasoning, 4 tbsp. melted butter
This makes 2 servings
Calories for 1 serving: 515. Fats: 36 g. Proteins: 34 g. Carbs: 17 g.
Get recipe from Recipe Diaries ( 3 ).
Total Intake for the Day: Calories: 1185.9. Fats: 81.7 g. Protein: 82.9 g. Carbs: 31.5 g.
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Simple 5-Day Keto Pescatarian Meal Plan
As previously stated, most pescatarians consume dairy and eggs as part of this meal plan. However, a small percentage of them prefer to follow the diet while excluding these two protein sources. If you are looking to attempt such a variation of the keto pescatarian diet, here is a simple plan to help you get started.
Meal 1 – Salmon Stuffed Avocados
Ingredients – 1 large avocado, 2 salmon fillets (220 g each), 1 finely chopped small white onion, 1/4 cup sour cream, 2 tbsp fresh lemon juice, 1 tbsp ghee, 1-2 tbsp freshly chopped dill, sea salt and black pepper to taste and lemon wedges for garnish
Calories: 465. Fats: 34.4 g. Proteins: 27.1 g. Carbs: 6.9 g.
Get recipe from the Keto Diet App ( 16 )
Meal 2 – Brussel Sprout Salad
Ingredients – 1 tbsp olive oil, 1 tsp chili paste, 56 g pecans, 28 g pumpkin seeds, 28 g sunflower seeds, 1/2 tsp cumin, 453 g Brussel sprouts, salt to taste
For the dressing – 1/2 cup olive oil, 1 medium lemon, juice and zest, salt and pepper to taste
This makes 4 servings
Calories for 1 serving: 485. Fats: 46.2 g. Proteins: 7.2 g. Carbs: 10.1 g.
Get recipe from Ruled.Me ( 7 )
Meal 3 – Coconut Lime Noodles with Chili Tamari Tofu
For the Noodles – 400ml full fat coconut milk, 2 (226 g each) shirataki noodles, 4 tbsp sesame seeds, 1/2 tsp fresh grated ginger, 1/4 tsp red pepper flakes, juice and zest of 1 lime, pinch of salt
For the Tofu – 397 g extra firm tofu, 4 tbsp low sodium tamari, 1 tbsp olive oil, 1/4 tsp cayenne pepper
This makes 4 servings
Calories for 1 serving: 374.3. Fats: 31.1 g. Proteins: 15.7 g. Carbs: 9.1 g.
Get recipe from Meat Free Keto ( 15 )
Total Intake for the Day : Calories: 1324.3. Fats: 111.7 g. Protein: 50 g. Carbs: 26.1 g.
The Bottom Line
A keto pescatarian diet is a meal plan that incorporates the rules of a ketogenic diet and carefully follows a vegetarian lifestyle. This diet is a great option for anyone looking to not only improve their health but also lose some excess pounds along the way. If you are looking to try out this diet and see if it will suit your needs, be sure to first speak to your doctor before attempting it.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 30-Minute Salmon Tzatziki with Cucumber Noodles 🐟 gluten free & keto (2018, gnom-gnom.com)
- BAKED EGGS IN AVOCADO (2016, damndelicious.net)
- BAKED LOBSTER TAILS WITH GARLIC BUTTER (n.d., recipe-diaries.com)
- Cardio-Metabolic Benefits of Plant-Based Diets (2017, ncbi.nlm.nih.gov)
- Comparison of polyphenol intakes according to distinct dietary patterns and food sources in the Adventist Health Study-2 cohort (2018, ncbi.nlm.nih.gov)
- Cream of cauliflower soup (n.d., taste.com)
- Crispy Brussel Sprout Salad with Lemon Dressing (n.d., ruled.me)
- EASY SKILLET SALMON WITH AVOCADO AND BASIL (2016, healthyseasonalrecipes.com)
- HEALTHY 1 MINUTE KETO LOW CARB BROWNIE (NO EGGS!) (2020, thebigmansworld.com)
- Keto Blueberry Coconut Flour Porridge (2020, tasteaholics.com)
- Ketogenic Diet (2021, ncbi.nlm.nih.gov)
- Long-term effects of a ketogenic diet in obese patients (2004, ncbi.nlm.nih.gov)
- Low Carb Cream Cheese Pancakes (10 Minutes, Vegetarian) (2015, hurrythefoodup.com)
- LOW CARB KETO CAULIFLOWER MAC AND CHEESE RECIPE (2020, wholesomeyum.com)
- LOW CARB VEGAN COCONUT LIME NOODLES WITH CHILI TAMARI TOFU (GLUTEN FREE, KETO, LOW-FODMAP) (2018, meatfreeketo.com)
- Low-Carb Salmon Stuffed Avocado (2020, ketodietapp.com)
- Low-carb vegetarian cheeseburger (n.d., dietdoctor.com)
- Mortality in vegetarians and non-vegetarians: a collaborative analysis of 8300 deaths among 76,000 men and women in five prospective studies (1998, pubmed.ncbi.nlm.nih.gov)
- Parmesan crusted keto fish with zoodles (n.d., dietdoctor.com)
- Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association (2018, pubmed.ncbi.nlm.nih.gov)
- Type of vegetarian diet, body weight, and prevalence of type 2 diabetes (2009, pubmed.ncbi.nlm.nih.gov)
- Vegetarian Dietary Patterns and the Risk of Colorectal Cancers (2015, ncbi.nlm.nih.gov)
- Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford (2006, pubmed.ncbi.nlm.nih.gov)
Pescatarian Keto Diet for Beginners
Source: https://betterme.world/articles/keto-pescatarian/