Pescetarianism: Science & Eco-friendly Advice

Pescetarianism has become a popular diet among high performing professionals. In Australia theres a huge range of products & brands to supply pescetarians demand. In this article we have compiled all the things you need consider before get started a pescatarian diet .


In This Article



Meal Plans


Pescetarians: A Growing Trend in Australia

Pescatarianism or the Pescetarian Diet has grown in popularity among Australian consumers, according to Google Trends the Interest around Pescatarianism has exponentially grown over the last 20 years.

In this article you’ll be able to find all the basics about the Pescetarian Diet, scientific and non scientific reviews, recipes, and product recommendations you can easily buy in Australia

 Pescetarian diet

In General a pescetarian diet, incorporate seafood while excluding the consumption of other types of meat

Before we are able to deconstruct the Pescetarian diet we need to define what a diet actually is, to do so we are going to use Dr Barb Leonard’s definition. Dr Leonard’s  defines a diet as the food and drink a person consumes daily and the mental and physical circumstances connected to eating.

It is important to note that the precise definition ascribed to pescetarianism and the selection of foods included in a pescetarian’s diet — varies by the individual. According to a study completed by the University Of California – San Francisco most pescetarians  avoid land-based meats and tend to converge with vegetarians (whose food choices, also vary significantly from person to person).

Benefits: 5 scientific reasons To Be A Pescetarian

There are 5 main scientific benefits to following a pescatarian diet:

  1. It reduces your levels of blood cholesterol and blood pressure and reduces risks of diabetes and metabolic syndrome. Adventist Health Study 2
  2. It Reduces risks of heart disease, less dementia and depression, smarter kids, lower rates of type 2 diabetes and cancer.  The Pescetarian Plan
  3. Omega 3 reduces inflammation, improves cardiovascular function and reduces major coronary events. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
  4. It improves your brain health, fish consumption is  associated with a significant reduction in the incidence of non‐Alzheimer’s and Alzheimer’s dementia.  Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases
  5. It’s high in nutrients that other diets lack. The Netherlands Cohort Study−Meat Investigation Cohort; a population-based cohort over-represented with vegetarians, pescetarians and low meat consumers.

What is a Pescetarian?

pes·ce·tar·i·an or pes·ca·tar·i·an\pe-skə-‘ter-ē-ən\ noun(probably from Italian pesce fish (from Latin piscis) + English vegetarian): one whose diet includes fish but no meat

A Pescetarian (sometimes also called Pesco vegetarians) are individuals who consciously decide not eat land-based meat, for moral or health reasons.

From a health perspective pescatarians are trying to enhance the benefits of  plant-based diets by adding fish protein and its micro/macro nutrients, like omega 3 and vitamin d

Diet Plan

This section is intended to provide a clear plan for any of you starting out on the pescetarian diet. Listed below are some suggestions for sources of fish that you should consider include to your diet:


  • Try to balance out your consumption of seafood to control how much you spend on groceries, as fish tends to be a bit  little more expensive than meat.
  • Focusing on correct protein intake is very important when following a fish diet.
  • Feel free to to add or reduce meals based on your health/fitness goals
  • The equation is relatively simple: start with a healthy base of food of plant origin, and positive health benefits from seafood.
  • Not all fish is acquired the same way, so it’s important that you’re paying attention to the cleanliness and health quality of your protein sources.

A Pescetarian diet plan allows you to eat fish, eggs, dairy and all the fruits and vegetables that you want. You can use this diet to lose weight, lower cholesterol, help manage a variety of health issues like diabetes and increase your energy levels. 

Some of the most commonly consumed foods that are part of the pescetarian diet foods list includes:

  • Fish
  • Beans
  • Vegetables
  • Fruits
  • Eggs
  • Milk
  • Soy products (including tofu)
  • Seitan
  • Whole grains
  • Nuts and seeds


Here, we give examples of recipes for meals that a you should consider when choosing a pescatarian diet:

It can be overwhelming to start out with any new diet, especially one that is taking away your typical source of protein. If you’re thinking about how to become a pescetarian, we have 10 popular meal plan ideas that you can use. As time goes on, you’ll come up with ways to change and tweak these recipes in ways that will help extend your meal planning.

Shrimp Tacos

You can still enjoy taco night at home without having to sauté ground beef for your tacos. Shrimp makes a great taco protein, and you can prepare this meal really quickly. Purchase already cooked shrimp to throw in with some sautéed pepper and onion strips. You can add in fresh pico de gallo or guacamole for more veggie action.

Cous Cous Bowls

Cous Cous is a really tasty grain that you can pair with a lot of different items. You can add all kinds of fish to it, vegetables both fresh and cooked and you can top it with a variety of sauces like hot sauce, sriracha or soy sauce.

Ahi Tuna

It tastes great with cous cous, rice or quinoa. The best part is, it only takes a few minutes to prepare.

Teriyaki Salmon

You can marinate the salmon overnight, or you can brush some teriyaki on a few minutes before the salmon is done cooking. Salmon doesn’t take a long time to cook either, but it provides some fantastic nutrients.

Lentil Sloppy Joes

Lentils are a great substitute for ground beef, but they’re a lot healthier. You can make a big batch of these for the week. Opt for a canned or refrigerated version of lentils if you want a faster cooking time.

Lentil Soup

You can make a really hearty lentil soup out of lentils, carrots, celery, onion and even potatoes.

Chickpea Burgers

Another fantastic substitute for beef, chickpeas can be smashed and molded into patties. You can season them very simply or use your favorite curry spice mix.

Sheet Pan Shrimp

On a sheet pan, you can combine a ton of vegetables with some uncooked shrimp for a healthy baked meal that can last you for days.

Breakfast Oatmeal

If you’re looking for a healthy way to start the day, a bowl of oats topped with nuts and a little maple syrup is the way to go.


Don’t forget, you can eat eggs when you’re following at pescetarian diet plan. Scramble up a couple of eggs with some diced peppers, onions and potatoes. You can add some chopped tomatoes at the end.

How To Become A Pescatarian

In this section, we look at the specific step by step guide you need to become a pescetarian in Australia,

A few small changes is really all you need in order to become a pescetarian. Even if you eat a lot of meat and poultry, you can usually substitute these proteins with some sort of fish, bean or soy product.

People who are following a pescetarian diet will typically have a healthier gut than someone who is still consuming poultry and red meat. Increasing your fiber with a plant-based meal will help you decrease your risk of diabetes, heart disease and stroke.

Many people who eat a plant-based diet are low in B vitamins and omega-3 fatty acids. You don’t see this with the pescetarian diet.

If you’re looking to lose weight, a more plant-based approach to eating can result in the consumption of about 300 calories less per day. The fiber in these fruits and vegetables will help us feel full for longer, which can cut down on cravings. You’ll feel so much better, it will be easy to maintain this lifestyle.


Whether your reasons for learning how to become a pescetarian are morally based or for your health, it’s a pretty easy lifestyle to adopt when you learn the basics. Just make sure that you’re getting enough protein. You may want to talk with a nutritionist if you’re worried you aren’t getting enough. Doing a bit of reading about this diet and looking at some different meal ideas will get you moving forward in no time.

Environmentally Responsible Fish To Eat

Australians consume a lot of large oceanic fish (i.e tuna), as well as farmed fish (salmon). If you are trying to find a balance between health and sustainability here’s a list of the your options available in Australia.

High Nutrition and Sustainability

  1. Sardine
  2. Herring
  3. Oysters
  4. Mussels
  5. Anchovy
  6. Mackerel
  7. Bream

Medium Nutrition and Sustainability

  1. Blue Grenadier
  2. Ling
  3. Silver Perch
  4. Tuna

Low Nutrition and Sustainability

  1. Tilapia
  2. Basa
  3. Prawns

Note: Salmon is highly nutritious but not very sustainable

Image Taken from

Seafood Consumption in Australia

According to the Australian Department of Agriculture, Australia’s consumption of seafood increases, on average, at an annual rate of 0.8% and  the apparent consumption per person is about 13.9 kilograms per year.

Potential Risks

However, in certain circumstances, fish farming can: The pescatarian diet may also be expensive or difficult to maintain when people live some distance from coastlines or fresh waterways.

However, some types of fish may absorb mercury from their environment, so certain people may need to limit their intake.

What can Pescetarians not eat?

Pescetarians eat fish, so they don’t eat steak, chicken, pork or any other kind of meat.

Is it healthy to be Pescatarian?

In General A pescatarian diet Is Healthy as long as people avoid fish with high levels of mercury.

7 day meal plan

The following plans is recommended by

1,500 AND 1,800 CALORIE-PER-DAY PLANS:Green Shake (click here for recipe)1,500 CAL PLAN:Open-faced PB&Apple Spread 1 slice 100% whole- grain bread with:2 tablespoons peanut butterslices from a small appleServe with:The rest of the apple1 cup nonfat milk or soy milk (preferably calcium- enriched)1,500 CAL PLAN:Fish, Salad, & Sweet PotatoCornmeal Crusted Catfish with Cucumbers (click here for recipe)Kale Salad with Sesame Dressing (click here for recipe)Large baked sweet potato with 2 tablespoons reduced fat sour cream
2,100- AND 2,500- CALORIE-PER-DAY PLANS:Blend a tablespoon of walnuts or other nuts with the shake.1,800- AND 2,100- CALORIE PLANS:Same as above, but make it a sandwich by adding one slice of 100% whole- grainbread for a total of 2 slices of bread.1,800- AND 2,100- CALORIE PLANS:Same as above, but have a cup of grapes for dessert.  
2,500- CALORIE PLAN:To the 1,800- and 2,100 plan, add a tablespoon of peanut butterfor a total of 3 tablespoons of peanut butter.2,500- CALORIE PLAN:Same as the 1,800 and 2,100 calorie plans, but have two tablespoons of walnuts or other nuts/seeds with your grapes.
ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK: 12-oz latte with 8 almonds2,100 and 2,500 CAL PLANS ONLY GET A FRUIT SNACK: 1 banana spread with a tablespoon peanut butter2,500 CAL PLAN ONLY:  Have another latte and almonds, or have a serving of the Chickpeas Roasted with Oregano (for recipe, click here)Gucamole and Chips:1,500 CAL PLAN: 50 calories of tortilla chips (preferably wholegrain) with 2 tablespoons guacamole (every other day)1,800 CAL PLAN: 100 calories of tortilla chips (preferably wholegrain) with 3 tablespoons guacamole2,100 CAL PLAN: 100 calories of tortilla chips (preferably whole- grain) with 4 tablespoons guacamole2,500 CAL PLAN 150 calories of tortilla chips (preferably wholegrain) with 5 tablespoons guacamole


1,500 AND 1,800 CALORIE-PER-DAY PLANS:Cereal, fruit and Milk 100% whole- grain cereal with no more than 5 g sugar/175 calories (such as 1 cup Kashi7 Grain Flakes or a scant half cup of Ezekiel 4:9)1 cup nonfat milk or soy milk2 tablespoons walnuts2/3 cup blueberries (or other fruit)1,500 CAL PLAN:Garbanzo Bean, Red Pepper, Pumpkin Seed, and Olive SaladMix together:1 cup canned, rinsed, and drained garbanzo beans (chickpeas), preferably no salt added,1 cup chopped red pepper (or other vegetable of your choice)1⁄3 cup chopped cilantro3 olives, roughly chopped1 tablespoon chopped green onion1 tablespoon pumpkin seeds (or other seeds or nuts)In a small bowl, combine, then add to bean mixture:11⁄2 teaspoons olive oil1 teaspoon lemon juiceSprinkle with a dash of salt.1,500 CAL PLAN:Shrimp, Corn on the Cob, and Watermelon Shrimp Grilled with Barbecue Peach Chutney, 1 serving (click here for recipe)1 medium ear of corn End meal with: 3 cups diced watermelon or other fruit of your choice
2,100- AND 2,500- CALORIE-PER-DAY PLANS:Same as above, but add a tablespoon of walnutsfor a total of 3 tablespoons of walnuts.1,800- AND 2,100- CALORIE PLANS:Same as above, but add two tablespoons of garbanzobeans and a teaspoon of olive oil for a total of 2. teaspoons of olive oil.1,800- AND 2,100- CALORIE PLANS:Same as above, but serve with a slaw: 2 cups shredded cabbage dressed with2 teaspoons olive oil1⁄4 teaspoon cider vinegarpinch of sugardash of saltFreshly ground black pepper  
2,500- CALORIE PLAN:Same as the 1,800 and 2,100 plan, but end the meal with one large piece of fruit. To the 1,800- and 2,100 plan, add a tablespoon of peanut butter for a total of 3 tablespoons of peanut butter.2,500- CALORIE PLAN:To the 1,800 and 2,100 plan, add 2 tablespoons of chopped pecans to the cabbage salad.
ALL CALORIE-PER-DAY LEVELS GET A HIGH CALCIUM SNACK:Strawberry Milk: In a blender, process1 cup 1% milk or soymilk¾ cup strawberries (frozen best)Dash vanilla extract½ tsp. sugar 2,100 and 2,500 CAL PLANS ONLY GET A FRUIT SNACK: Apple slices dipped in a tablespoon almond butter2,500 CAL PLAN ONLY:  Have another Strawberry Milk, or have a serving of the Chickpeas Roasted with Oregano (for recipe, click here)

Eco-friendly Seafood Brands In Australia

According to the Marine Stewardship Council Australias most sustainable seafood brands are:

1.Supermarket: Coles

2. Global Alignment to Local Innovation: IKEA

3. Sustainable Seafood Brand: John West 

4. New Products of the Year: Safcol Flavoured Salmon & Campbell’s Sustainable Fish Stock

5. Public Engagement: Taronga Zoo Seal Show

5. Youth Engagement:SEA LIFE Trust Ocean Youth Program

6. Global Reach Award: Goolwa PiPi Co


Scientific Citations

  1. Anne MJ Gilsing, Matty P Weijenberg, R Alexandra Goldbohm, Pieter C Dagnelie, Piet A van den Brandt & Leo J Schouten, Netherlands Cohort Study – Meat Investigation Cohort; a population-based cohort over-represented with vegetarians, pescetarians and low meat consumers
  2. Duo Li, Effect of the vegetarian diet on non‐communicable diseases
  3. Rosemary Carey, Kyle Chesterman, Jordi Menkhorst, Megan Metz, Isabella Vicentin,  Switch to Pescetarian: A Sustainable Option
  4. Cory King, University of Central Florida, Vegan, and Pescetarian Consumers and Their Participation in the Green Movement
  5. Kyle F.Davis,Jessica A Gepharta,  Kyle A. Emery, Allison M Leach, James N Gallow, Paolo D’Odorico, Meeting future food demand with current agricultural resources