5-Day Budget-Friendly Pescatarian Meal Plan — Kelly Powers (2024)

FAQs

How to be a pescatarian on a budget? ›

Another method to maximize your budget while on a pescetarian diet is to buy frozen seafood. The frozen aisle typically hosts a wide variety of seafood options available at competitive costs. Plus, frozen seafood can be just as delicious as never-frozen fish—it all depends on how and when it was frozen.

A 7-Day Sample Menu for a Pescatarian Diet

The American Heart Association (AHA) recommends eating at least two fish meals a week in order to consume ample omega-3 fatty acids, which promote cardiovascular health.

“If you go pescatarian, you eat the healthiest protein sources available. Choosing these lean proteins over high-fat meat could help support weight loss.” But it's important to remember that going pescatarian doesn't automatically mean you'll cut calories, he adds. “You must be choosy about your food choices.

For a low-cost budget for a family of four, you can plan on spending $243.80 a week or about $1,055.80 a month. Moderate-cost plan. For a moderate budget for a family of four, you would spend $302.80 a week for groceries or $1,311.50 a month.

Planning out your meals so you use all of the ingredients, both raw and cooked, plus pantry staples and frozen goods means you can make a week's worth of dinners for around $50 in groceries.

Oatmeal, beans, pasta and rice aren't just filling, but they're also packed with essential nutrients. Additionally, potatoes and frozen veggies can add volume and vitamins to your diet. Here are foods to buy that will stretch your meals without straining your bank account.

Groceries Can Be Costly: Buying the primary foods of this eating plan (fruits, vegetables, and fresh fish) can be expensive. But you don't always have to buy fresh—many bulk bags of frozen fruits and vegetables are just as healthy as the fresh versions. Canned fish is economical and easy to store.

All you need to give up is chicken, beef, pork, lamb and meat from any other land-based animal. You can also include eggs and dairy in your diet, along with staples like grains, legumes, vegetables and fruits. Kate Rogers, aged 22, tells SBS she became a pescetarian two years ago.

Many studies have shown that higher consumption of fish and omega-3 fatty acids is associated with a lower risk of heart disease. In addition, pescatarians tend to have lower blood cholesterol, blood pressure, and a decreased risk of diabetes and metabolic syndrome compared to non-vegetarians.

Yes, pescatarians can include eggs in their diet. While they primarily focus on plant-based foods and seafood, eggs are considered acceptable. Eggs contain cholesterol, but research suggests that dietary cholesterol from eggs has minimal impact on blood cholesterol levels for most people.