Pescatarian Keto Diet: A Complete Guide With Food List and Free Meal Plan

Looking to cut your consumption of carbs and meat? Then, the pescatarian keto may be exactly what you are looking for. It has a wealth of health benefits that range from weight loss and better cardiovascular health to a lower risk of diabetes and cancer.

Despite the benefits, keto diets can be tough to plan and follow. Therefore, we’ve put together an extensive beginner’s guide to pescatarian keto with a recommended food list, a 7-day meal plan, as well as tips to help you remain on track.

What Is Pescatarian Keto? 

The pescatarian keto diet is a type of eating plan that combines the keto diet with the pescatarian one.

On a pescatarian keto diet, about 70–80% of daily calories come from fats, while 20–30% of daily calories come from protein. Fatty fish and seafood, eggs, full-fat dairy products, and plant products like olive oil are the primary sources of fats and protein.

People on a pescatarian keto diet avoid red meat and poultry, as well as high-carb foods, and opt for low-carb fruits and vegetables instead.

Carb intake is minimal, and a person following a pescatarian keto meal plan should only consume 20–50g of carbs per day. Thankfully, most fish is low in carbs, making it a great choice for a keto diet.

Benefits of the Pescatarian Keto Diet

Both the pescatarian diet and the standard keto diet offer a range of health benefits. By combining them, you can eat a vast array of nutritious foods and may be able to achieve the following:

1. Better blood sugar control and insulin sensitivity

The traditional pescatarian diet may lead to the consumption of carb-rich foods that can cause blood sugar spikes. For instance, starchy vegetables like potatoes and corn, as well as sweeter fruits like bananas, apples, grapes, and mangoes, are high in simple sugars and can significantly increase your carb intake.

The pescatarian keto diet can help you maintain blood sugar levels within an acceptable range. This can be particularly beneficial if you have prediabetes or diabetes or have a family history of it and suspect that you may develop it, too.

2. More stable appetite

Foods like fish, seafood, eggs, dairy, nuts, and seeds are high in fats and protein. Nuts, seeds, and low-carb veggies are also high in fiber. These foods take longer to digest compared to simple carbohydrates and can help you to satisfy a wide range of food cravings.

As a result, your appetite is more likely to be stable throughout the day, and you may consume fewer calories throughout the day and feel less hungry.

3. Improved weight management

The pescatarian ketogenic diet can aid in weight loss and weight management. It can reduce appetite and increase the body’s ability to burn fat. The pescatarian keto diet is high-protein and low-carb, which may further aid in weight loss.

Protein is an essential building block for the body’s tissues, and research suggests that consuming sufficient amounts of protein may aid in weight loss. However, consuming protein from meat high in saturated fat can have health risks and contribute to excess calorie intake.

4. Reduced inflammation

The pescatarian keto diet is anti-inflammatory due to its high emphasis on fish and seafood, which are high in omega-3 fatty acids. The pescatarian keto diet has also been shown to reduce inflammation in the body, which can lead to a reduced risk of chronic diseases.

5. Improved heart health

The pescatarian keto diet can help you increase the intake of fats from fish and other products like olive oil. This, in turn, can improve cardiovascular health by lowering triglycerides, reducing blood pressure, and decreasing the risk of heart disease.

6. Improved brain function

The omega-3 fatty acids found in fish and seafood can boost brain function and memory. Additionally, the ketogenic pescatarian diet may have neuroprotective effects and may help prevent cognitive decline.

7. Lower risk of cancer

The pescatarian ketogenic diet can increase your intake of antioxidant-rich foods, such as vegetables, nuts, and seeds, which can help to reduce the risk of various types of cancer, such as breast cancer and colorectal cancer.

8. Reduced risk of nutritional deficiencies

Following a pescatarian ketogenic diet can increase your nutrient intake. Fish and seafood are abundant in certain essential nutrients, such as protein, fats, vitamin B12, vitamin D, iron, taurine, DHAs, and more that may be lacking in other diets, such as the plant-based diet.

9. Increased muscle mass

The keto pescatarian diet provides significantly more sources of protein compared to a vegetarian diet. Therefore, it can help you build muscle while reducing body fat through body composition. Various studies have concluded that resistance training combined with a keto diet can help lose body fat and maintain lean muscle mass without an adverse effect on strength performance.

Pescatarian Keto Food List: What to Eat on a Keto Pescatarian Diet?

There is a wide range of pescatarian-keto-friendly foods that you can eat:

• Fish: Salmon, tuna, anchovies, sardines, Atlantic or Atka mackerel, cod, trout, catfish, herring, and pollock. Keep in mind that larger and older fish are typically high in mercury. Examples include king mackerel, golden bass, golden snapper, canned light tuna, swordfish, and shark. Therefore, it is beneficial to avoid them or reduce their consumption, especially if you are a woman who is pregnant or nursing.
• Seafood: Oysters, shrimp, squid, clams, octopus, abalone, mussels, and crabs.
• Nuts and seeds: Walnuts, pecans, almonds, Brazil nuts, hazelnuts, chia seeds, flaxseeds, sesame seeds, hemp seeds, and sunflower seeds. While nuts and seeds tend to be high in carbs, their net carbs are generally low. Thus they can be highly beneficial in moderate doses. In addition to whole nuts, you can also eat nut butter like almond butter or peanut butter.
• Eggs
• Dairy products: Cheddar, mascarpone, and other types of cheese, Greek yogurt, cream cheese, butter, heavy whipping cream.
• Low-carb veggies: Dark leafy greens (kale, arugula, spinach, swiss chard, and romaine lettuce), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage, bok choy, and collard greens), bell peppers, eggplant, mushrooms, asparagus, green beans, snow peas, olives, and olive oil.
• Low-carb fruits: Tomatoes, avocados, strawberries, raspberries, blueberries, and coconut meal.
• Herbs and spices: Paprika, ginger, turmeric, red pepper flakes, black and white pepper, garlic, and onion.

10 Tips to Get Started 

Following a pescatarian keto diet consistently can be challenging. We’ve compiled a list of key tips to help you remain on track:

1. Ditch high-carb foods from your kitchen

“Out of sight, out of mind” does not only apply to romantic relationships. You will find it much easier to stick with a pescatarian keto meal plan if you don’t have high-carb foods that you can accidentally snack on.

Keto diets can be tough at the very beginning, as it is more common to experience carb cravings. Not having temptations around you will make it easier to avoid them and choose low-carb options instead.

2. Plan your meals in advance

Having a pre-established keto pescatarian meal plan will ensure that all your meals are keto-friendly and pescatarian. You’ll have an easier time avoiding the temptation to eat non-keto or non-pescatarian foods.

If you know that you will go without food for long periods of time, you may benefit from having your keto meals prepared in advance. Alternatively, you can opt for meals that don’t require lots of preparation time. This way, you’ll be less likely to snack before your meal is ready.

Planning your meals in advance will also help you ensure that you are getting a wide range of micronutrients and avoid developing nutritional deficiencies. For example, zinc, vitamin B12, calcium, and vitamin D deficiencies are relatively common.

So, you can plan to include foods like eggs, spirulina, nutritional yeast, and similar to ensure that you’re getting all the vitamins and minerals that your body needs.

3. Download a keto diet app

Meal planning can be stressful, regardless if you do it last minute or in advance. In addition to that, calculating your fat, protein, and carb ratios on a daily basis can be a completely different headache.

A keto app can help you not only select a variety of delicious and nutrient-dense keto recipes but also ensure that you don’t exceed your daily intake of carbs. You’ll know exactly how many calories in your eating plan come from carbs and what you need to buy each time you go grocery shopping.

Make sure to choose one, such as Keto Cycle, that is developed by registered dietitians who have extensive experience with ketogenic diets.

4. Add healthy fats

On a ketogenic diet, most of your calories should come from fats. Therefore, ensure that you have a variety of fat sources readily available. Fatty fish like salmon, mackerel, and sardines, eggs, and full-fat dairy are excellent sources of healthy fats that can help you maintain ketosis.

You can also add avocadoes, nuts, seeds, and olive oil to your meals.

5. Eat plenty of low-carb vegetables and fruits

It’s crucial to consume a variety of fruits and vegetables on a keto diet, as they are valuable sources of vitamins, minerals, and fiber. Vegetables like spinach, kale, broccoli, cauliflower, and leafy greens are low-carb and high in fiber, making them ideal for a pescatarian keto diet.

6. Avoid processed foods

Processed foods like chips, cookies, other snacks, and salad dressings often contain hidden carbs and unhealthy fats that can derail your keto diet. Stick to whole, fresh produce instead, and dress your salads with olive oil and lemon juice to avoid loading your meals with excess calories and sugar.

7. Use keto-friendly sweeteners

Sweeteners like sugar and honey are high in carbohydrates. So, it’s best to avoid them if you follow a keto lifestyle. If you have a sweet tooth, opt for keto-friendly sweeteners like stevia or monk fruit instead.

You can also use low-carb fruit as a sweetener.

8. Stay hydrated

Drinking plenty of water is essential on a pescatarian keto diet. Water helps the body enter the metabolic state of ketosis by turning fat into ketones.

In addition to water, you can also drink sparkling water, unsweetened herbal tea, unsweetened coffee, and other sugar-free beverages. Keep in mind that fruit juices and coconut water are high in carbs. Therefore, it’s best to avoid them if you’re reducing carbs.

9. Track your macros

To ensure you are staying within your daily carb and protein limits, track your macros using a food diary or app. While both methods can be effective, following a keto app can be especially beneficial.

It allows you to select meals for which calories, as well as carb, protein, and fat ratios, have been calculated before. So, instead of needing to do the math yourself, you can rely on the guidance of registered dieticians.

10. Don’t be afraid to experiment

There are many delicious and creative ways to prepare pescatarian keto meals. Don’t be afraid to try new recipes and ingredients to keep your meals interesting and satisfying.

Experiment by cooking ingredients in different ways. For instance, you can eat boiled, fried, or baked eggs or add fried, grilled, baked, or smoked salmon to your meals. Each of the cooking methods will yield differently-tasking meals, thus making sure there’s something new for your taste buds each time you have a keto meal.

In addition, you can also swap ingredients that are high in carbs with ones that have a lower content of carbs. For example, instead of whole grains, you can opt for low-carb plant-based foods. Instead of rice, you can serve your meals with cauliflower rice, and zucchini noodles are a great alternative to pasta or spaghetti.

7-Day Pescatarian Keto Meal Plan

Fish and seafood are great protein sources and offer keto lovers significantly more moderate protein options than a vegetarian diet. If you’d like to give the pescatarian keto a try, below is a 7-day meal plan you can follow.

Monday

Breakfast: Shakshuka with spinach and egg

Lunch: ​​Vegan arugula salad 

Dinner: Cauliflower fried rice with shrimp

Tuesday

Breakfast: Keto oatmeal

Lunch: Lettuce cups with tuna

Dinner: Salmon, bell pepper, and zucchini skewers

Wednesday

Breakfast: Smoothie bowl with nuts and seeds 

Lunch: Keto Brussels sprouts 

Dinner: Lemon butter salmon  

Thursday

Breakfast: Keto omelet with eggplant and tomatoes

Lunch: Salmon salad with avocado and spinach 

Dinner: Keto Thai red curry with tuna and coconut cauliflower rice

Friday

Breakfast: Pancakes with peanut butter and strawberries

Lunch: Shrimp skewers 

Dinner: Low-carb fish taco bowls 

Saturday 

Breakfast: Avocado spinach green smoothie 

Lunch: Spicy taco shrimp lettuce wraps

Dinner: Zoodles with spinach and Parmesan 

Sunday

Breakfast: Cauliflower pancakes with Greek yogurt 

Lunch: Halloumi cheese with cucumber salad

Dinner: Tuna and egg bowl with veggies 

Follow Pescatarian Keto With Keto Cycle

A pescatarian keto diet is a great option for those who like to reduce their intake of carbs and meat yet do not wish to follow an exclusively plant-based or vegan keto diet. It includes a wide range of protein sources, such as fish, eggs, and dairy products like Greek yogurt and cheese.

If you’d like to take the guesswork out of your keto meal plan and ensure that you always have plenty of healthy meal ideas to choose from, consider giving Keto Cycle app a try. It allows you to create a personalized meal plan that only includes the foods you love and helps you track your calories and macronutrients. Take the free test to get started.