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Mix up your meal plan with some of these delicious, healthy pescetarian meal prep ideas. Many meal plans use a lot of chicken and beef, which can leave out many pescatarians. But don’t worry, we’ve got plenty of delicious pescatarian and vegetarian recipes to fill that void.
We like to keep meal prepping to a minimum because we know it can be tough to cook 3 to 4 days of food at once. So a lot of these recipes are easy and straightforward.
Is a Vegetarian Diet the Same as a Pescatarian Diet?
Pescatarian diets can sometimes be confused with vegetarian diets, which are a diet that contains no meat, fish, and seafood. A pescatarian diet, on the other hand, allows fish and seafood but doesn’t allow meat.
How Long Can I Meal Prep My Food?
This can depend on the specific recipe; most will last for 3 to 5 days as long as it’s been cooled quickly and stored in a compact airtight container in the refrigerator.
Most cooked fish will be safe for up to 3 days of storage. If you’re meal prepping for the whole week, we suggest using freezer-friendly fish recipes and taking them out of the freezer the day before you plan on eating them.
Seafood is one of the most hazardous foods for storage, and it can depend on the type of seafood you’re using. A good general guideline is not to store cooked seafood for more than 2 days.
32 Healthy Pescatarian Meal Prep Recipes for Weight Loss
Now we covered storage, let’s get into our top 32 healthy meal prep choices!
Pescatarian Meal Prep Breakfast Ideas
Start your day off right with one of these nutritious meal prep breakfast recipes.
1. Nourish Bowl
These colorful nourish bowls couldn’t be more perfect for meal prep. Cook a batch of your favorite grain and prep the flavor-packed sauce. Mix and match proteins and vegetables throughout the week to keep things interesting!
2. Smoked Salmon Breakfast Bowl (Paleo/Whole30)
Whole30 meal prep smoked salmon breakfast bowls make an easy meal prep dish featuring smoked salmon, breakfast potatoes, greens, a quick salad, and optional eggs!
3. Strawberry Baked Oatmeal
Strawberry baked oatmeal is an easy and tasty make-ahead breakfast option and oatmeal staple, great for meal prep and loaded with flavorful strawberries and bananas.
4. Overnight Oats
This easy overnight oats recipe is a healthy and delicious meal prep breakfast made with gluten-free rolled oats, chia seeds, milk, yogurt, and a touch of vanilla. Learn how to make these low-calorie vegetarian overnight oats and enjoy topped with fresh fruit and crunchy mix-ins!
5. Tuna and Chickpea Salad
This tuna and chickpea salad is a super fresh and easy meal prep recipe. Serve it on its own, in a wrap, or in flatbread for a quick healthy meal!
6. Mediterranean Salmon Bowl
This Mediterranean salmon bowl is loaded with healthy Mediterranean ingredients. Tender lemon salmon is baked to perfection and added into a bowl with lettuce, tomatoes, roasted red peppers, olives, feta cheese and fresh herbs. A drizzle of lemon dressing finishes off this salmon bowl.
Pescatarian Meal Prep Lunch and Dinner Ideas
Enjoy an easy and healthy pescatarian meal prep with one of these tasty recipes!
7. Quinoa and Mediterranean Roasted Vegetables
This quinoa and roasted vegetable recipe is packed with nutrition and uses tasty roasted flavors. It’s gluten-free and Whole30 friendly.
8. Slow Cooker Chipotle Bean Chili
This slow cooker chipotle bean chili has a moreish smokey flavor that’ll make you want a second portion. Serve this alongside brown rice or in a tortilla as a burrito for a tasty, well-balanced meal prep.
9. Teriyaki Salmon Buddha Bowl
Quick and easy sheet pan teriyaki salmon buddha bowl recipe. These cooked salmon poke bowls are coated in a homemade, sugar free teriyaki sauce and served with edamame, brown rice, and crispy roasted broccoli.
10. Sweet Potato and Black Bean Tacos
These sweet potato and black bean tacos are super easy to meal prep! They only take 25 minutes to make and will become your new favorite meal!
11. Pepita-Crusted Tuna Cakes
Who is in the mood for a super quick, super wholesome and super delicious perfect for meal prep recipe? These pepita-crusted tuna cakes are just that! They’re tender on the inside yet crunchy and nutty on the outside and are packed with flavor.
12. Greek Salmon Salad
This Greek salmon salad is seared salmon fillets with cucumber, tomato, olives, red onion, avocado and feta cheese, all tossed in a garlic and herb dressing.
13. Slow Cooker Moroccan Bean Stew
These Moroccan white beans, also called Loubia are the ultimate comfort food. Made with Cannellini Beans, tomatoes and spices, this simple slow cooker bean recipe is sure to warm you up on a chilly fall or winter night.
14. Macadamia Nut Crusted Halibut with Mango Sauce
Halibut is a light flakey white fish with a mild flavor. It’s out of this world when crusted in macadamia nuts and served with a sweet mango sauce!
15. Greek Oven Baked Fish
If you struggle to find exciting ways to cook fish, this Greek oven-baked fish recipe is for you! The concept is straightforward – just local white fish fillets baked in a red wine tomato sauce infused with lots of yummy Greek flavors.
16. Easy Broiled Salmon
This broiled salmon recipe is fresh salmon lightly coated with olive oil, salt, pepper, and garlic powder. 5-minute prep and a 10-minute broil make this quick and easy dinner recipe a weeknight win … date night too! Learn how to cook salmon using your broiler and you might not do it any other way!
17. Skillet Tuna Noodle Casserole
Skillet tuna noodle casserole is a 30-minute one-pot tuna casserole in a light cream sauce with crispy Panko topping. Everyday veggies are simmered with tuna, pasta noodles, broth, and milk, making a creamy “real” mushroom sauce that uses no canned soup!
18. Spanish Fish Stew with Chickpeas
This Spanish fish stew with chickpeas is a great Mediterranean fish stew recipe. It’s all cooked in one pot and ready in just 20 minutes. The fish cooks in a lovely tomato sauce, flavored with sweet smoked paprika, which gives it a real depth of flavor
19. Pan-Roasted Swordfish with Cherry Tomatoes and Capers
Marinate swordfish in advance to get this healthy fish dinner on the table in under 30 minutes! Pan-roasted swordfish is a healthy restaurant-quality dish!
20. Avocado Tuna Salad
This avocado tuna salad is loaded with chunks of tuna, avocado and colorful veggies for a fresh and lighter take on the classic dish!
21. Spicy Shrimp Tacos with Cilantro Slaw
Spicy shrimp tacos with cilantro slaw are an easy meal to make for dinner. Slaw can be prepped in advance and the shrimp are cooked in minutes.
22. Baked Wild Sockeye Salmon
This wild sockeye salmon is baked in the oven with an herbed garlic caper citrus crust for an easy, healthy meal. With a bake time of just 10-12 minutes, there’s no reason not to make this sockeye salmon recipe part of your weeknight dinner or meal prep rotation!
23. Whole Vegan Harvest Rice
This cauliflower rice dish is loaded with flavor, and it’s easy to make. Serve this alongside your favorite fish for a well-balanced meal prep.
24. Easy Baked Salmon Kabobs
Juicy salmon kabobs on skewers baked in the oven with yogurt and a unique blend of spices like saffron- a quick and easy baked salmon recipe that turns out to be a delicious appetizer you can’t stop eating!
25. Baked Shrimp with Feta and Tomatoes
Here’s a quick dinner that tastes like one you would order at your favorite seafood restaurant. Baked Shrimp with Feta and Tomatoes is ready in less than 30 minutes and has plenty of briny shrimp, salty feta, smoky fire roasted tomatoes and a crispy garlic panko topping.
26. Creamy Chickpea and Spinach Curry
An easy vegan curry cooked with chickpeas, spinach and Indian spices along with an Indian flatbread. The perfect meal for those busy nights cooked in under 30 minutes.
27. Sheet Pan Turmeric Salmon with Cherry Sauce
This sheet pan turmeric salmon with a quick garlic cherry sauce and roasted broccoli is a wholesome, healthy and anti-inflammatory dinner recipe that’s super easy to put together.
28. Greek Zucchini & Potato Casserole
This traditional Greek zucchini casserole is so delicious—full of flavors from the vegetables and different types of cheese. You will only need 15 minutes to prepare all the ingredients and let the oven do all the work.
29. Mackerel Patties
This mackerel patties recipe is simple, tasty and works every time. Serve these patties with my creamy BBQ sauce and you won’t be disappointed!
30. Zucchini Turmeric Salmon Cakes
These zucchini turmeric salmon cakes are the perfect quick and healthy dinner. These patties can be made in less than 20 minutes and are high in protein and healthy fats!
31. Air Fryer Cod
Air fryer cod is simple to make and creates a tender piece of cod with a crispy breaded layer on the outside. This cod works perfectly on its on, as a fish fry on a bun with tartar sauce or as fish tacos!
32. Salmon Stir Fry
20 minute Salmon Stir Fry is a healthy, low carb dinner made with chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in flavors such as lemon, garlic, ginger, and soy sauce!
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.