If you eat a mainly fish and plant-based diet, and have ever wondered if you could follow keto, then this Pescatarian Keto Meal Plan is for you. This innovative approach combines the principles of the high-fat ketogenic diet with the preferences of a pescatarian lifestyle, prioritizing low-carb, high-fat meals sourced from fatty fish, seafood and plant-based foods.
My Keto Experience
When I first started following a keto diet, my mom, whom I always referred to as a flexitarian, asked if it was possible to follow keto on a mainly vegetarian keto diet. Most vegetarians consume plenty of beans and legumes, oats, and whole grains which are high in carbohydrates and she was finding it hard to decipher how to do it.
It became my goal to figure it out and during that process I authored the Keto Pescatarian Cookbook (if you follow the affiliate link to the title, you can purchase it on amazon) It gave me great enjoyment to take recipes that I enjoyed as a child at home with my mom and convert them into keto recipes that fit the macros of the keto meal plans.
The Pescatarian Keto Diet Explained
The Pescatarian Keto meal plan is a vegetarian diet that implements the consumption of fish, seafood, and plant-based foods to increase proteins while restricting carb intake significantly encouraging the body to enter a state of ketosis. This metabolic state prompts the body to burn fat for energy, leading to weight loss and increased energy levels.
Pescatarian Diet Keto Benefits
Healthy Weight Loss: By inducing ketosis, this low-carb diet puts your body into fat-burning mode, aiding in weight loss. There is a higher intake of healthy fats while drastically reducing carbs.
Better Health Benefits: the focus on fish and higher intake of healthy fats, it can help prevent heart disease by lowering cholesterol levels
Stable Blood Sugar: By reducing carb intake, it can help regulate blood sugar levels, benefiting those with diabetes or insulin resistance.
Enhanced Mental Clarity: being in ketosis can increase mental focus and clarity.
Better Digestive Health: Incorporating nutrient-rich plant-based foods can improve digestion and gut health.
Higher Energy Levels: As the body becomes accustomed to using fat for energy, many experience sustained energy throughout the day.
List of Foods to Enjoy and Avoid
What to Eat:
- Fish and Seafood: fish with omgea 3 fatty acids such as salmon, trout, tuna, mackerel, shrimp, and other low-mercury fish.
- Plant-based foods: tofu, tempeh, and other plant based meat replacers.
- Fresh vegetables: choose low-carb vegetables such as asparagus, broccoli, cabbage, cauliflower, cucumbers, spinach, olives, peppers and zucchini
- Fruits: limited quantities of avocado, blackberries, raspberries, strawberries, tomatoes, lemon, and lime.
- Healthy Fats: avocado oil, olive oil, coconut oil, and nuts/seeds.
- Dairy and Eggs: limited amount of full-fat cheeses, Greek yogurt, and eggs.
- All natural sweeteners: my recommendations are stevia and monkfruit which are naturally derived.
What to Avoid:
- High-Carb Foods: grains, most starchy vegetables, and carb heavy fruits.
- Processed Foods: Sugary snacks, processed meats, and high-carb sauces.
- Sugars and Sweeteners: Avoid all forms of sugar and artificial sweeteners.
What are Macros and Net Carbs
Macros, short for macronutrients, consist of three primary components: carbohydrates, proteins, and fats. In the pescatarian keto diet, the focus is on consuming a high percentage of healthy fats, moderate protein, and minimal carbohydrates.
Net carbs refer to the total number of carbohydrates in a food minus the fiber and certain sugar alcohols, providing a more accurate measure of the carbs that impact blood sugar.
Can you drink alcoholic beverages on the keto diet?
I recommend avoiding beer, cocktails, and wine when starting the keto diet. These provide no nutritional value to the diet and many are carb-laden.
Are there any starchy vegetables or high carb fruits you can eat on keto?
Most starch vegetables should be avoided. However, the occasional sweet potato or butternut squash in a recipe is ok. I don't recommend eating the fruit as a whole, but as an example, banana in a keto banana bread recipe or a small shredded carrot in a sugar-free carrot cake is acceptable.
How many carbs can I have in a day?
The maximum number of carbs is 50, however many will restrict their carb intake between 20-30. I recommend starting with the higher amount and reducing the amount of carbs if you are not seeing the results you want.
The Path to Success
To succeed on the Pescatarian Keto Diet, focus on a macro-balanced pescatarian meal plan, stay hydrated, and be consistent. Experiment with the easy recipes in the meal plan feature and be mindful of portion sizes to maintain the desired macronutrient ratios.
7-day Pescatarian Keto Meal Plan
I have created a 7-day meal plan to help get you started on your new eating plan. The recipes for each meal are linked up to the recipe post where you can create your shopping list from. Most recipes that have been linked are 4 servings and you can expect to eat leftovers as part of other days on the diet.
Keep in mind the macros as you are following this meal plan. When it comes to daily calories, that is less of a concern. Keep your total carb count below 50 and adjust it if you are not seeing the results you wish.
- Almonds, 1 oz cheese cubes
Lunch: Leftover Garlic shrimp zoodles (from Day 1)
Breakfast: Leftover scrambled tofu with 1 cup fresh berries
Dinner: Leftover skillet cod with leftover zucchini and mushrooms (from Day 1)
Snacks: Cucumber slices with guacamole (leftover from Day 2)
Snacks: ½ avocado (sliced) with everything bagel seasoning
Snacks: Almonds, 1 oz cheese cubes
Breakfast: Leftover Egg Muffin Cups (from day 5)
Lunch: Leftover Marinated Tofu Salad (from day 6)
Snacks: 1 cup fresh raspberries and 1 ounce cheese