Following a pescatarian diet? You can still meal prep! Here are healthy make-ahead recipes that'll take you from breakfast to dinner.
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What are pescatarian meals?
Pescatarian meals refers to recipes that are completely vegetarian with the addition of seafood. It’s a healthy diet that incorporates lots of plant-based ingredients plus lean protein and lots of omega 3 fatty acids from fish and seafood.
Pescatarian Meal Prep Ideas
Looking for some pescatarian meals to add to your weekly rotation? I rounded up some of my favourite options for breakfast, lunch and dinner. All these recipes are great additions to your pescatarian meal plan and are as easy and healthy as they are delicious. Whether you’re looking for make-ahead breakfasts to light salads and veggie-filled buddha bowls, there’s something for everyone.
Meal Prep Breakfasts
These easy make-ahead breakfast options are perfect for busy mornings! While they don't include any meat, they have plenty of protein so you'll stay full until lunch.
7 Best Healthy Smoothies {Minimal Ingredients} + Meal Prep Tips
15 minutes
These are the Best Healthy Smoothie Recipes! They contain minimal ingredients and will keep you full for hours. You can meal prep them, too!
Make this recipe
Calories: 214kcal | Carbohydrates: 42g | Protein: 12g | Fat: 2g | Cholesterol: 3mg | Sodium: 212mg | Potassium: 798mg | Fiber: 5g | Sugar: 26g | Vitamin A: 3335IU | Vitamin C: 53.5mg | Calcium: 253mg | Iron: 1.1mg
Easy Overnight Oats 9 Ways {Recipes + Tips}
1 hour 15 minutes
These Easy Overnight Oats recipes are perfect for busy mornings – try nine different flavours including carrot cake and banana bread!
Make this recipe
Calories: 283kcal | Carbohydrates: 31g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 264mg | Potassium: 217mg | Fiber: 5g | Sugar: 2g | Vitamin A: 67IU | Calcium: 319mg | Iron: 3mg
Meal Prep Baked Oatmeal Cups {5 Ways}
40 minutes
These Baked Oatmeal Cups are the perfect grab and go breakfast. Choose from 5 different variations, from mango coconut to apple cinnamon!
Make this recipe
Calories: 235kcal | Carbohydrates: 33g | Protein: 6g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 55mg | Sodium: 231mg | Potassium: 270mg | Fiber: 4g | Sugar: 12g | Vitamin A: 2195IU | Vitamin C: 0.6mg | Calcium: 186mg | Iron: 1.7mg
2-Ingredient Banana Egg Pancakes {Meal Prep}
25 minutes
These 2-Ingredient Banana Egg Pancakes are a delicious grab & go breakfast idea you can meal prep and store in the freezer for busy mornings!
Make this recipe
Calories: 342kcal | Carbohydrates: 40g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 550mg | Sodium: 184mg | Potassium: 779mg | Fiber: 4g | Sugar: 22g | Vitamin A: 700IU | Vitamin C: 20.6mg | Calcium: 70mg | Iron: 2.9mg
Easiest Healthy Acai Bowl Recipe
4 hours 10 minutes
This is the easiest Acai Bowl recipe! All you need is acai powder, frozen blueberries, banana, Greek yogurt for protein and honey!
Make this recipe
Calories: 346kcal | Carbohydrates: 43g | Protein: 9g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 4mg | Sodium: 58mg | Potassium: 409mg | Fiber: 14g | Sugar: 23g | Vitamin A: 84IU | Vitamin C: 12mg | Calcium: 92mg | Iron: 1mg
Starbucks Spinach Feta Wrap
35 minutes
This Starbucks Spinach Feta Wrap is a perfect copycat recipe made with egg whites, spinach and feta inside a toasted whole wheat wrap.
Make this recipe
Calories: 329kcal | Carbohydrates: 30g | Protein: 14g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 624mg | Potassium: 505mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1694IU | Vitamin C: 7mg | Calcium: 180mg | Iron: 2mg
Starbucks Spinach Feta Wrap
35 minutes
This Starbucks Spinach Feta Wrap is a perfect copycat recipe made with egg whites, spinach and feta inside a toasted whole wheat wrap.
Make this recipe
Calories: 329kcal | Carbohydrates: 30g | Protein: 14g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 624mg | Potassium: 505mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1694IU | Vitamin C: 7mg | Calcium: 180mg | Iron: 2mg
5-Ingredient Egg White Frittata {Meal Prep}
35 minutes
This 5-Ingredient Egg White Frittata is the perfect high protein meal prep breakfast you can make ahead, with just 181 calories per serving!
Make this recipe
Calories: 181kcal | Carbohydrates: 5g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 365mg | Potassium: 466mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1150IU | Vitamin C: 10.7mg | Calcium: 40mg | Iron: 0.5mg
Avocado Chocolate Zucchini Muffins
40 minutes
These Avocado Chocolate Zucchini Muffins are a delicious and high-protein breakfast made with healthy fats like olive oil and hemp hearts.
Make this recipe
Calories: 302kcal | Carbohydrates: 33g | Protein: 8g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 14mg | Sodium: 95mg | Potassium: 310mg | Fiber: 4g | Sugar: 15g | Vitamin A: 120IU | Vitamin C: 5mg | Calcium: 73mg | Iron: 3mg
Healthy Fruit and Yogurt Parfaits {Meal Prep}
20 minutes
These Healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.
Make this recipe
Calories: 221kcal | Carbohydrates: 35g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 29mg | Potassium: 313mg | Fiber: 4g | Sugar: 17g | Vitamin A: 560IU | Vitamin C: 25mg | Calcium: 91mg | Iron: 2mg
4-Ingredient Chia Pudding {High Protein}
1 hour 10 minutes
This 4-Ingredient Chia Pudding is high in protein and super creamy. All you need is chia seeds, milk, Greek yogurt and honey!
Make this recipe
Calories: 206kcal | Carbohydrates: 24g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 185mg | Potassium: 168mg | Fiber: 9g | Sugar: 13g | Calcium: 356mg | Iron: 2mg
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Pescatarian Lunch Ideas
You can totally bring seafood to the office… if you do it right! Ditch the microwave and go for these cold lunches instead. Try these bowls and salads made out of shrimp and tuna or opt for something vegetarian instead.
Dynamite Shrimp Sushi Jars {Meal Prep Lunch}
30 minutes
These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!
Make this recipe
Calories: 335kcal | Carbohydrates: 37g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 224mg | Sodium: 1085mg | Potassium: 368mg | Fiber: 3g | Sugar: 10g | Vitamin A: 600IU | Vitamin C: 29.7mg | Calcium: 170mg | Iron: 5.4mg
Ahi Tuna Salad with Sesame Ginger Dressing
30 minutes
This Ahi Tuna Salad is a colourful dish served with seared tuna steaks, sliced avocado, crunchy wontons and a delicious sesame ginger dressing.
Make this recipe
Calories: 454kcal | Carbohydrates: 24g | Protein: 32g | Fat: 27g | Saturated Fat: 4g | Cholesterol: 43mg | Sodium: 361mg | Potassium: 1280mg | Fiber: 10g | Sugar: 11g | Vitamin A: 23313IU | Vitamin C: 31mg | Calcium: 156mg | Iron: 4mg
Meal Prep Dynamite Shrimp Sushi Bowl
35 minutes
These Meal Prep Dynamite Shrimp Sushi Bowls offer a deconstructed take on sushi. The shrimp tastes just like the PF Chang’s appetizer!
Make this recipe
Calories: 393kcal | Carbohydrates: 35g | Protein: 25g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 178mg | Sodium: 706mg | Potassium: 295mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1100IU | Vitamin C: 56.9mg | Calcium: 70mg | Iron: 3.8mg
Shrimp Salad {No Cook Dinner Idea}
30 minutes
This Shrimp Salad is the BEST no cook dinner idea for summer – turn it into a pasta salad or serve in brioche rolls for a filling meal.
Make this recipe
Calories: 191kcal | Carbohydrates: 3g | Protein: 24g | Fat: 9g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 296mg | Sodium: 1470mg | Potassium: 156mg | Fiber: 1g | Sugar: 1g | Vitamin A: 223IU | Vitamin C: 8mg | Calcium: 191mg | Iron: 3mg
Creamy Sriracha Shrimp Poke Bowls
30 minutes
These Creamy Sriracha Shrimp Poke Bowls are a delicious twist on tuna poke with seaweed salad, sriracha, lemongrass corn and plump shrimp.
Make this recipe
Calories: 521kcal | Carbohydrates: 61g | Protein: 31g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 301mg | Sodium: 1297mg | Potassium: 563mg | Fiber: 6g | Sugar: 9g | Vitamin A: 1023IU | Vitamin C: 40mg | Calcium: 262mg | Iron: 5mg
Miso Sesame Tuna Rice Bowls
30 minutes
These Miso Sesame Tuna Rice Bowls are filled with seared ahi tuna, stir fried veggies and a savoury miso sauce topped with fresh avocado!
Make this recipe
Calories: 498kcal | Carbohydrates: 43g | Protein: 30g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 12g | Cholesterol: 32mg | Sodium: 764mg | Potassium: 1196mg | Fiber: 10g | Sugar: 15g | Vitamin A: 6715IU | Vitamin C: 196mg | Calcium: 159mg | Iron: 4mg
Easiest 30-Minute Kung Pao Shrimp {Meal Prep Friendly}
30 minutes
Kung Pao Shrimp is a quick and easy stir fry with a slightly spicy sauce, crisp veggies and peanuts served overtop of jasmine rice.
Make this recipe
Calories: 449kcal | Carbohydrates: 46g | Protein: 32g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 288mg | Sodium: 1798mg | Potassium: 532mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1180IU | Vitamin C: 57.5mg | Calcium: 213mg | Iron: 4.1mg
Build Your Own Buddha Bowl {Vegan}
45 minutes
Build Your Own Buddha Bowl with delicious fresh veggies that are roasted on a sheet pan. You’ll love the homemade tahini dressing!
Make this recipe
Calories: 502kcal | Carbohydrates: 56g | Protein: 22g | Fat: 24g | Saturated Fat: 3g | Sodium: 236mg | Potassium: 1118mg | Fiber: 13g | Sugar: 7g | Vitamin A: 4587IU | Vitamin C: 59mg | Calcium: 153mg | Iron: 6mg
5 Easy Quinoa Salad Recipes {Meal Prep}
1 hour
These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.
Make this recipe
Calories: 259kcal | Carbohydrates: 47g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Sodium: 301mg | Potassium: 539mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1033IU | Vitamin C: 40mg | Calcium: 35mg | Iron: 3mg
Mediterranean Chickpea Salad Jars {Vegan}
15 minutes
These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!
Make this recipe
Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg
The Best DIY Instant Noodles
35 minutes
These healthy homemade instant noodles are an easy and delicious vegetarian lunch idea! Prep them in mason jars then just add water!
Make this recipe
Calories: 354kcal | Carbohydrates: 46g | Protein: 18g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 2868mg | Potassium: 670mg | Fiber: 8g | Sugar: 7g | Vitamin A: 3807IU | Vitamin C: 58mg | Calcium: 96mg | Iron: 5mg
Summer Buddha Bowls with Turmeric Chickpeas
50 minutes
These vegan Summer Buddha Bowls with Turmeric Chickpeas, marinated tofu and quinoa are just as delicious as they are nutritious!
Make this recipe
Calories: 533kcal | Carbohydrates: 70g | Protein: 24g | Fat: 21g | Saturated Fat: 3g | Sodium: 796mg | Potassium: 1051mg | Fiber: 14g | Sugar: 7g | Vitamin A: 509IU | Vitamin C: 18mg | Calcium: 120mg | Iron: 9mg
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Pescatarian Dinner Recipes
These pescatarian dinner ideas are so tasty. You can even prep some of their components ahead of time, like marinades, for speedy weeknight dinners!
Easiest Baked Salmon Recipe + 5 Marinades
22 minutes
This foolproof formula makes the perfect baked salmon every time – choose from yummy marinades like honey garlic, teriyaki and maple dijon!
Make this recipe
Calories: 200kcal | Carbohydrates: 1g | Protein: 23g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 62mg | Sodium: 581mg | Potassium: 584mg | Fiber: 1g | Sugar: 1g | Vitamin A: 45IU | Calcium: 16mg | Iron: 1.2mg
Best Ever Shrimp Marinade
30 minutes
This is the Best Ever Shrimp Marinade, perfect for the grill or delicious sautéed. You'll always want to make this lemony garlic shrimp!
Make this recipe
Calories: 150kcal | Carbohydrates: 1g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 286mg | Sodium: 1495mg | Potassium: 91mg | Fiber: 1g | Sugar: 1g | Vitamin A: 74IU | Vitamin C: 8mg | Calcium: 167mg | Iron: 3mg
Perfect Hibachi Shrimp {Benihana Copycat}
40 minutes
This delicious hibachi shrimp is so easy to make at home! It's served with fried rice, mixed vegetables, and a simple yum yum sauce.
Make this recipe
Calories: 454kcal | Carbohydrates: 34g | Protein: 31g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 10g | Trans Fat: 0.3g | Cholesterol: 243mg | Sodium: 1754mg | Potassium: 703mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3023IU | Vitamin C: 14mg | Calcium: 145mg | Iron: 2mg
Air Fryer Salmon {30 Minute Meal}
30 minutes
This Air Fryer Salmon is ready in 30 minutes – you'll love the delicious lemon garlic marinade! Pair it with some veggies for easy meal prep.
Make this recipe
Calories: 356kcal | Carbohydrates: 3g | Protein: 33g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 86mg | Sodium: 879mg | Potassium: 821mg | Fiber: 1g | Sugar: 1g | Vitamin A: 73IU | Vitamin C: 8mg | Calcium: 28mg | Iron: 2mg
Easiest Skillet Shrimp Fajitas
30 minutes
These Skillet Shrimp Fajitas come together in just one pan for minimal clean up. They take 10 minutes to cook and are PACKED with flavour!
Make this recipe
Calories: 333kcal | Carbohydrates: 39g | Protein: 28g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 286mg | Sodium: 1220mg | Potassium: 296mg | Fiber: 6g | Sugar: 2g | Vitamin A: 71IU | Vitamin C: 9mg | Calcium: 238mg | Iron: 4mg
Healthy Scallop Spaghetti Squash Carbonara
40 minutes
This Healthy Scallop Spaghetti Squash Carbonara is made with turkey bacon, peppers and mushrooms with a delicious cream sauce.
Make this recipe
Calories: 399kcal | Carbohydrates: 21g | Protein: 22g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 56mg | Sodium: 1303mg | Potassium: 525mg | Fiber: 3g | Sugar: 6g | Vitamin A: 650IU | Vitamin C: 44.6mg | Calcium: 250mg | Iron: 1.8mg
Ahi Tuna Sushi Stack (Cactus Club Copycat)
35 minutes
These Ahi Tuna Sushi Stacks are a Cactus Club copycat made with a tamari vinaigrette, avocado, panko & micro greens.
Make this recipe
Calories: 506kcal | Carbohydrates: 57g | Protein: 22g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Cholesterol: 26mg | Sodium: 501mg | Potassium: 847mg | Fiber: 10g | Sugar: 10g | Vitamin A: 1539IU | Vitamin C: 31mg | Calcium: 89mg | Iron: 4mg
Seared Scallops with Butternut Squash Risotto
55 minutes
This Seared Scallops with Butternut Squash Risotto recipe is an indulgent dinner with roasted squash, creamy risotto and yummy scallops.
Make this recipe
Calories: 532kcal | Carbohydrates: 77g | Protein: 18g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 35mg | Sodium: 796mg | Potassium: 663mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5817IU | Vitamin C: 13mg | Calcium: 117mg | Iron: 5mg
Honey Garlic Shrimp Stir Fry {Quick + Easy}
30 minutes
This Honey Garlic Shrimp Stir Fry is the easiest dinner! It takes just 30 minutes to cook and the sauce is made with pantry staples, too.
Make this recipe
Calories: 390kcal | Carbohydrates: 57g | Protein: 29g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.04g | Cholesterol: 185mg | Sodium: 678mg | Potassium: 664mg | Fiber: 3g | Sugar: 13g | Vitamin A: 3897IU | Vitamin C: 112mg | Calcium: 125mg | Iron: 2mg
Seared Scallop Tacos with Pineapple Salsa
40 minutes
These Seared Scallop Tacos with Pineapple Salsa are served on corn tortillas with pickled red onions and a delicious cabbage slaw.
Make this recipe
Calories: 336kcal | Carbohydrates: 50g | Protein: 15g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 632mg | Potassium: 651mg | Fiber: 9g | Sugar: 7g | Vitamin A: 1074IU | Vitamin C: 67mg | Calcium: 96mg | Iron: 2mg
Spicy Shrimp Stacks with Mango Salsa
40 minutes
These Spicy Shrimp Stacks are a fun twist on the spicy California roll topped with fresh guacamole, bang bang sauce and homemade mango salsa.
Make this recipe
Calories: 353kcal | Carbohydrates: 35g | Protein: 26g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 290mg | Sodium: 1777mg | Potassium: 284mg | Fiber: 3g | Sugar: 10g | Vitamin A: 528IU | Vitamin C: 27mg | Calcium: 173mg | Iron: 3mg
Easy BBQ Salmon with Avocado Salsa
22 minutes
This Easy BBQ Salmon with Avocado Salsa is the perfect summer dinner idea and takes only 10 minutes to cook on the grill!
Make this recipe
Calories: 393kcal | Carbohydrates: 14g | Protein: 36g | Fat: 22g | Saturated Fat: 3g | Cholesterol: 94mg | Sodium: 375mg | Potassium: 1243mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1237IU | Vitamin C: 100mg | Calcium: 36mg | Iron: 2mg
Bang Bang Shrimp Tacos {Bonefish Grill Copycat}
30 minutes
These Bang Bang Shrimp Tacos are a healthier version of the Bonefish Grill favourite – you're gonna have these tacos on repeat, trust me!
Make this recipe
Serving: 2g | Calories: 467kcal | Carbohydrates: 53g | Protein: 21g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 0.02g | Cholesterol: 225mg | Sodium: 702mg | Potassium: 359mg | Fiber: 5g | Sugar: 20g | Vitamin A: 650IU | Vitamin C: 23.9mg | Calcium: 70mg | Iron: 3.6mg
Lighter Shrimp Pasta Primavera {30-Minute Meal}
30 minutes
This Lighter Shrimp Pasta Primavera recipe is ready in just 30 minutes, made with fresh veggies, yummy shrimp and the creamiest sauce!
Make this recipe
Calories: 528kcal | Carbohydrates: 74g | Protein: 35g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 212mg | Sodium: 1253mg | Potassium: 956mg | Fiber: 7g | Sugar: 9g | Vitamin A: 1088IU | Vitamin C: 104mg | Calcium: 339mg | Iron: 5mg
The post 35+ Easy Pescatarian Meals to Meal Prep appeared first on The Girl on Bloor.