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Mix up your meal plan with some of these delicious, healthy pescetarian meal prep ideas for weight loss.
Many high-protein diets require a lot of chicken and beef. If you’re trying to eat less red meat, then fish and seafood can be the answer.
These recipes will help you stick to your pescatarian meal plan.
I like to keep meal prepping to a minimum because I 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.
- 32 Healthy Pescatarian Meal Prep Recipes for Weight Loss
- Pescatarian Meal Prep Breakfast Ideas
- Pescatarian Meal Prep Lunch and Dinner Ideas
- 7. Quinoa and Mediterranean Roasted Vegetables
- 8. Slow Cooker Chipotle Bean Chili
- 9. Teriyaki Salmon Buddha Bowl
- 10. Curry Vegetable Stir Fry with Zucchini Noddles: Whole30 & Paleo
- 11. Pepita-Crusted Tuna Cakes
- 12. Greek Salmon Salad
- 13. Slow Cooker Moroccan Bean Stew
- 14. Macadamia Nut Crusted Halibut with Mango Sauce
- 15. Greek Oven Baked Fish
- 16. Easy Broiled Salmon
- 17. Skillet Tuna Noodle Casserole
- 18. Spanish Fish Stew with Chickpeas
- 19. Pan-Roasted Swordfish with Cherry Tomatoes and Capers
- 20. Avocado Tuna Salad
- 21. Spicy Shrimp Tacos with Cilantro Slaw
- 22. Baked Wild Sockeye Salmon
- 23. Whole Vegan Harvest Rice
- 24. Easy Baked Salmon Kabobs
- 25. Baked Shrimp with Feta and Tomatoes
- 26. Creamy Chickpea and Spinach Curry
- 27. Sheet Pan Turmeric Salmon with Cherry Sauce
- 28. Greek Zucchini & Potato Casserole
- 29. Mackerel Patties
- 30. Zucchini Turmeric Salmon Cakes
- 31. Air Fryer Cod
- 32. Salmon Stir Fry
- Advice for Meal Prepping Fish
- FAQ on Pescatarian Diet Plan
- Final Advice on Making Your Next Pescatarian Meal Prep
32 Healthy Pescatarian Meal Prep Recipes for Weight Loss
My wife and I spent six months on a pescatarian meal plan and these pescatarian meal prep ideas for weight loss were out secret weapon! It helped me save money on food, stick to the plan, and come out healthier.
Pescatarian Meal Prep Breakfast Ideas
1. Nourish Bowl
These colorful nourish bowls couldn’t be more perfect pescatarian meal prep. Cook a batch of your favorite grain and prep the flavor-packed sauce. This meal prep breakfast idea is perfect for the pescatarian who loves to start the day with a nourishing bowl of goodness. Mix and match proteins and vegetables throughout the week to keep things interesting!
Calories: 488kcal | Fats: 22 g | Carbs: 52 g | Protein: 18 g | Iron 0 mg | Sodium: 642mg | Fiber: 7g | Iron: 3mg
2. Smoked Salmon Breakfast Bowl (Paleo/Whole30)
Whole30 meal prep smoked salmon breakfast bowls make an easy pescatarian meal prep dish featuring smoked salmon, breakfast potatoes, tomatoes, greens, a quick salad, sesame seeds and optional eggs! The smoked salmon gives it a smoky flavor, the avocado adds some creaminess, and the tomato adds a pop of color and flavor.
This meal prep recipe is perfect for busy mornings when you don’t have time to make something before work or school! The ingredients can be prepared ahead of time so all you need to do in the morning is grab it from the fridge and heat it up in the microwave (or oven).
It is also one of the easiest paleo friendly meal prep ideas.
Calories: 470kcal | Fats: 21 g | Carbs: 50 g | Protein: 23g |
3. Strawberry Baked Oatmeal
Strawberry baked oatmeal is an easy and tasty make-ahead breakfast option and oatmeal staple and loaded with flavorful strawberries and bananas. I love using refrigerated fruit to add some natural sweetness, though you could also use fresh if you’re not in a rush. This recipe makes six servings, so it’s perfect for food prepping.
I usually make this recipe on Sunday afternoons when I have extra time in between errands or workouts. Then I refrigerate it overnight, so all I have to do in the morning is reheat it in the microwave or oven before work or school.
Serving Size 1/4 recipe (1 cup) | Calories 352.6 | Fat 6.2 g 4% | Saturated Fat 2.0 g 12% | Cholesterol 21.9 mg 7% | Sodium 356.3 mg 15% | Carbohydrate 62.8 g 21% | Fiber 5.0 g 20% | Sugar 27.7 g 25%
4. Overnight Oats
If you’re looking for a breakfast with plenty of health benefits that can be prepared ahead of time, look no further than overnight oats. This easy overnight oats recipe is a healthy and delicious pescatarian meal prep breakfast made with zero-gluten rolled oats, chia seeds, milk, yogurt, and a touch of vanilla. This recipe is easy to make, requires very little prep, and contains protein and fiber.
Learn how to make these low-calorie vegetarian overnight oats and enjoy topped with fresh fruit and crunchy mix-ins!
Calories: 315kcal, Total Fat: 6g, Carbohydrate: 42g, Protein: 21g
5. Tuna and Chickpea Salad
This tuna and chickpea salad is a super fresh and easy meal prep recipe. This salad is packed with protein, fiber, and good fats. It’s also super easy to make ahead of time and eat throughout the week! It also takes less than 10 minutes to make, which is perfect for those mornings when you need something quick but don’t have time to cook anything. Serve it on its own, in a wrap, or in flatbread for a quick healthy meal!
Calories: 193 kcal, Protein: 6 g, Carbohydrates: 15 g, Fat: 10g, Saturated fat: 5 g, Cholesterol: 7 mg, Sodium: 62 mg
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. If you want more ideas like this, check out my list of Mediterranean meal prep recipes!
Calories: 579 kcal, Protein: 43 grams, Carbohydrates: 46 grams, Fat: 18 grams, Fiber: 10 grams, Sodium: 80 mg
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 dish is the perfect meal prep for pescatarians who want to eat healthy but also want to keep their body full of energy throughout the day. This recipe is packed with nutrition and uses tasty roasted flavors. It’s gluten-free and Whole30 friendly. The beauty of quinoa is that it’s a complete protein, which means that it contains all the essential amino acids your body needs to function. This is one of my favorite healthy recipes with roasted vegetables!
Calories: 339kcal, Fats: 16 g, Carbs: 44 g, Protein: 9 g, Yields: 4 servings
8. Slow Cooker Chipotle Bean Chili
This is one of my most popular meal prep recipe options on the blog and it’s no wonder why. It’s packed with protein and fiber, and it’s so easy to make in a slow cooker. You’ll want a second serving of this slow cooker chipotle bean chili because of its mouthwatering smoky taste. For a pleasant, well-balanced meal prep, serve this over cauliflower rice, zucchini noodles, or in a burrito with tortillas. This chili contains no meat, making it a fantastic vegetarian crockpot recipe.
You can make a batch of this chili on Sunday and then put it into individual containers for easy reheating throughout the week.
Calories: 509kcal, Fats: 1 g, Carbs: 83 g, Protein: 26 g, Iron 3 mg, vitamin c: 21 mg
9. Teriyaki Salmon Buddha Bowl
Quick and easy sheet pan teriyaki salmon buddha bowl recipe. This meal prep is full of bright flavors and fresh veggies that will leave you feeling energized and satisfied. These cooked salmon poke bowls are coated in a homemade, sugar free teriyaki sauce and served with edamame, brown rice, and crispy roasted broccoli.
The teriyaki sauce adds a savory taste, while the salmon provides lean protein.
This recipe is a great way to use up leftover rice and salmon. It’s also a great way to start your week with a new batch of fish. It serves two people and takes about 30 minutes to prepare.
Calories: 345kcal, Fats: 9 g, Carbs: 29 g, Protein: 26 g, Iron 3 mg, vitamin c: 21 mg, Trans Fat: 1g, Sugar: 8g, Vitamin A: 5514IU, Cholesterol: 47mg, Vitamin C: 22mg, Sodium: 642mg Fiber: 5g, Monounsaturated Fat: 3g, Iron: 3mg, Potassium: 910mg
10. Curry Vegetable Stir Fry with Zucchini Noddles: Whole30 & Paleo
This Curry Vegetable Stir Fry with zucchini noodles is a delicious, healthy and easy meal prep idea you can make ahead and take for lunch. It makes a great breakfast or dinner and is loaded with veggies, beans, and curry spices. It’s paleo, gluten free and whole30 friendly!
You can serve these curry vegetable stir fry bowls warm or cold (they’re great both ways!), but I prefer them warm with some extra soy sauce over top. This way you can soak up all those delicious flavors as you dig into your meal prep bowl!
Calories: 351kcal, Fats: 24 g, Carbs: 31 g, Protein: 12 g, Iron 3 mg, vitamin c: 21 mg, Trans Fat: 178g, Sugar: 8g, Vitamin A: 11108IU, Vitamin C: 178mg, Sodium: 642mg Fiber: 7g, Iron: 3mg, Potassium: 1568mg
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.
Calories: 188kcal, Fats: 12 g, Carbs: 29 g, Protein: 26 g, Iron 3 mg, vitamin c: 21 mg, Trans Fat: 0g, Sugar: 1g, Cholesterol: 75mg, Sodium: 266mg, Fiber: 1g, Monounsaturated Fat: 3g, Iron: 3mg
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 sesame seeds, garlic and herb dressing.
Salmon is an excellent source of protein, omega-3 fatty acids, vitamin D and selenium — all essential nutrients the body needs. Baby spinach and feta are both rich in antioxidants and vitamin A (which helps maintain healthy vision).
Calories: 405kcal, Fats: 25 g, Carbs: 11g, Protein: 26 g, Iron 2 mg, vitamin c: 21 mg, Trans Fat: 0g, Sugar: 1g, Vitamin A: 5514IU, Cholesterol: 73mg, Vitamin C: 22mg, Sodium: 481mg Fiber: 5g, Vitamin A: 4765IU, Monounsaturated Fat: 6g, Iron: 3mg, Potassium: 1078mg
13. Slow Cooker Moroccan Bean Stew
These Moroccan white beans, also called Loubia are the ultimate comfort food. Made with Cannellini Beans, tomatoes, fresh parsley and spices, this simple slow-cooker Moroccan bean stew recipe is sure to warm you up on a chilly fall or winter night.
Serving: 0.5cup | Calories: 269kcal | Iron: 6mg | Carbohydrates: 39.4g | Calcium: 104mg | Protein: 14.4g | Potassium: 979mg | Fat: 7.1g | Saturated Fat: 1g | Sugar: 3.4g | Sodium: 601mg | Potassium: 979mg | Fiber: 15.6g | Sugar: 3.4g |
14. Macadamia Nut Crusted Halibut with Mango Sauce
The first thing that comes to mind when you think of a Hawaiian dish is macadamia nuts. This Macadamia Nut Crusted Halibut with Mango Sauce recipe is excellent for a weekend brunch or as a main course for dinner. 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!
The fish takes less than 15 minutes to prepare, so it’s perfect for those days when you just want something simple and healthy. If you want to make your meal more substantial, add some grilled veggies or quinoa on the side.
Serving: 4 | Calories: 496kcal | Iron: 6mg | Carbohydrates: 23g | Calcium: 104mg | Fat: 35g | Fiber: 2g | Protein: 27g
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.
Serving: 4 | Calories: 258kcal |Carbohydrates: 15g | Calcium: 79mg | Protein: 25g | Potassium: 750mg | Fat: 1g | Saturated Fat: 2g | Sugar: 8g |
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!
Serving: 1cups | Calories: 259kcal | Fat: 13g | Carbohydrates: 5g | Vitamin A: 68IU | Protein: 34g | Saturated Fat: 2g | Monounsaturated Fat: 5g | Polyunsaturated Fat: 5g | Sodium: 75mg | Cholesterol: 94mg | Potassium: 834mg | Calcium: 20mg | Iron: 1mg
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, zucchini noodles, broth, and milk, making a creamy “real” mushroom sauce that uses no canned soup!
Serving: 1cup | Calories: 238kcal | Fat: 8g | Saturated Fat: 2g | Protein: 10g | Carbohydrates: 32g | Potassium: 354mg | Sodium: 529mg | Cholesterol: 7mg | Vitamin A: 3006IU | Fiber: 3g | Calcium: 176mg | Sugar: 6g | Vitamin C: 13mg | Iron: 1mg
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
Calories: 460kcal | Carbohydrates: 50g | Fat: 10g | Saturated Fat: 2g | Protein: 47g | Cholesterol: 85mg |Fiber: 13g | Sugar: 17g | Sodium: 376mg | Vitamin C: 27mg | Potassium: 1543mg | Calcium: 159mg | Vitamin A: 1612IU | Iron: 7mg
19. Pan-Roasted Swordfish with Cherry Tomatoes and Capers
Fish is a great option for pescatarians, especially when it’s pan-roasted. This Pan-Roasted Swordfish with Cherry Tomatoes and Capers recipe calls for swordfish, which has a firm texture and high protein content. The capers and tomatoes add some sweetness to the dish, while also providing a nice contrast to the fish.
Calories: 246kcal | Protein: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Fat: 15g | Trans Fat: 1g | Carbohydrates: 8g | Sodium: 1046mg | Cholesterol: 56mg |
20. Avocado Tuna Salad
The Avocado Tuna Salad recipe is one of my favorite go-to meal prep breakfasts. It’s so easy to make and tastes great. The avocado helps keep the eggs from drying out as they cook, and adds an extra layer of creaminess to the dish. The combination of avocados, cucumber, and tuna is also very filling!
Calories: 352kcal | Protein: 28g | Carbohydrates: 19g | Saturated Fat: 5g | Cholesterol: 15mg | Fat: 16g | Potassium: 820mg | Iron: 2.6mg| Sodium: 406mg | Fiber: 8g | Sugar: 3g | xVitamin C: 23.3mg | Sodium: 406mg | Calcium: 23mg |
21. Spicy Shrimp Tacos with Cilantro Slaw
Serving: 2tacos | Calories: 415kcal | Protein: 21g | Fat: 22g | Carbohydrates: 35g | Polyunsaturated Fat: 2g | Saturated Fat: 4g |
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!
Calories: 298 | Trans Fat: 0g | Unsaturated Fat: 7g | Sodium: 263mg | Saturated Fat: 2g | Carbohydrates: 1g | Sugar: 0g | Protein: 43g | Total Fat: 13g | Cholesterol: 106mg | Fiber: 0g |
23. Whole Vegan Harvest Rice
This cauliflower rice dish is loaded with flavor, and it’s easy to make and requires minimal ingredients. This whole vegan harvest rice recipe is packed with protein, fiber and nutrients. Serve this alongside your favorite fish for a well-balanced meal prep.
calories: 156kcal | protein: 3g | saturated fat: 1g | carbohydrates: 17g | sodium: 45mg | fat: 8g | sugar: 7g | potassium: 429mg | vitamin a: 5558IU | fiber: 4g | vitamin c: 52mg |
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 kabob recipe that turns out to be a delicious appetizer you can’t stop eating! This is one of my favorite low carb meal prep ideas because the salmon is high in omega 3’s.
Calories: 368kcal | Iron: 1mg | Carbohydrates: 10g | Calcium: 29mg | Protein: 50.4g | Potassium: 224mg | Fat: 14g | Sodium: 157mg | Potassium: 979mg | Sugar: 5g |
25. Baked Shrimp with Feta and Tomatoes
Here’s a quick healthy diet 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.
Serving: ¼ Recipe | Calories: 404kcal |Carbohydrates: 10.7g | Protein: 46.8g | Fat: 18.3g | Saturated Fat: 10.1g | Sodium: 1073mg |
26. Creamy Chickpea and Spinach Curry
An easy vegan curry cooked with chickpeas, spinach and fresh parsley along with an Indian flatbread. This creamy chickpea and spinach curry is easy to make, full of flavor and packed with protein. It’s also super versatile! You can serve it over rice, quinoa or cauliflower rice instead of Indian flatbread. It’s the perfect meal for those busy nights cooked in under 30 minutes.
Calories: 547kcal | Protein: 18.1g | Carbohydrates: 50g | Sodium: 1077.5mg |Cholesterol: 9.3mg | Fat: 32.5g | Sugar: 4.9g
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. The sauce is sweet and tangy, and the salmon is perfectly cooked. It’s a great meal-prep option for the weekend!
Calories: 304kcal | Protein: 32g | Carbohydrates: 2g | Sodium: 404mg |Cholesterol: 65mg | Fat: 16g | Sugar: 4.9g
28. Greek Zucchini & Potato Casserole
This traditional Greek zucchini and potato 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.
Calories: 576kcal | Carbohydrates: 39g | Calcium: 104mg | Protein: 8g | Potassium: 1156mg | Fat: 5g | Saturated Fat: 9g | Sugar: 7.4g | Sodium: 820mg | Potassium: 1166mg | Fiber: 5.6g | Sugar: 7.4g |
29. Mackerel Patties
This mackerel patty recipe is one of my favourites, as it is so simple and so tasty! Mackerel is a great fish to eat as it contains Omega-3 fatty acids, which help to improve brain function, heart health and joint mobility. So this healthy diet is perfect for anyone looking to boost their brain power!
Calories: 428kcal | Iron: 4mg | Carbohydrates: 21g | Calcium: 823mg | Protein: 63g | Potassium: 842mg | Fat: 1.1g | Sodium: 1023mg | Potassium: 849mg | Fiber: 1.6g | Sugar: 1.4g |
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!
Calories: 225kcal | Carbohydrates: 12g | Calcium: 104mg | Protein: 14.4g | Fat: 15g | Sodium: 336mg | Fiber: 1g | Sugar: 2.0g |
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. The cod is air-fried, which means it’s cooked in oil in a closed container, so there’s no need to drain or wipe down the oil after cooking. The dish is also zero-gluten, dairy-free and nut-free.
This cod works perfectly on its on, as a fish fry on a bun with tartar sauce or as fish tacos!
Calories: 248 | Total Fat: 11 g | Total Carbs: 12 g | Dietary Fiber: 3 g | Sugars: 2 g | Protein: 24 g
32. Salmon Stir Fry
An easy 20 minute salmon stir fry recipe that is full of fresh salmon, earthy mushrooms and crispy green beans.
This salmon stir fry is a great way to get your daily dose of omega-3s and has that Asian flare you’re looking for in your meal prep breakfast ideas. This also makes a great lunch or dinner option too!
Calories: 316kcal | Carbohydrates: 10.0g | Fat: 13.9g | Protein: 38.1g | Saturated Fat: 2.0g | Sodium: 485mg | Cholesterol: 94.2mg | Sugar: 4.0g | Fiber: 3.0g |
Advice for Meal Prepping Fish
If you’re new to meal prepping pescatarian foods, then I want to help you get off to a good start!
Here are some of my best takeaways over the years:
- Start small – The last thing you want is to meal prep a recipe that you don’t like. Start with a single serving or small batch to make sure you like it, then double or triple it up!
- Buy in bulk – Seafood can be pricey so buying in bulk can definitely help you save money.
- Change it up – It’s tempting to eat nothing but tilapia, but I highly recommend changing it up! Try eating cod, salmon, trout, or shellfish like shrimp.
- Get creative with vegetables – A pescatarian diet plan can get boring if you aren’t careful. The key is to get creative with different vegetables and prepping styles.
FAQ on Pescatarian Diet Plan
How Long Can I Store Meal-Prepped Vegetable Recipes?
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.
How Long Can I Store Meal-Prepped Fish Recipes?
Most cooked fish will be safe for up to 3 days of storage. If you’re meal prepping for the whole week, I suggest using freezer-friendly fish recipes and taking them out of the freezer the day before you plan on eating them.
How Long Can Store I Meal-Prepped Seafood Recipes?
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.
Can You Lose Weight Eating Pescatarian?
Yes, eating a pescatarian diet plan is great for losing weight! Fish and other seafood are high in protein, healthy fats like omega 3’s and pair well with other healthy sides like rice and vegetables.
What Do Pescatarians Eat for Breakfast?
Pescatarians can eat almost anything for breakfast! They can eat eggs, bread, cereal, yogurt, dairy, etc. Pescatarians are only prohibited from eating other sources of animal proteins like bacon, sausage, etc.
Final Advice on Making Your Next Pescatarian Meal Prep
Eating a pescatarian meal plan is great for losing weight and improving overall health. You still get to eat plenty of protein, but seafood and fish are healthier sources of fats than red meat and other animal proteins. The only dowknside is that fish tends to be more expensive.
I hope these pescatarian meal prep ideas have helped you put together your Pescatarian diet plan!
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.