A pescatarian diet is a good fit for fat loss. Fish and shellfish are rich in protein, and you still have eggs, dairy and plant foods to play with. I am John, and this guide shows how to put it together with UK supermarket foods. It is general information and not medical advice.
Quick answer
Aim for around 1.6 to 2.2g of protein per kg of bodyweight a day. Build meals around white fish, tinned tuna, salmon, prawns, eggs and Greek yoghurt, and follow the NHS advice on oily fish.
How much protein do you need?
For people lifting weights, a 2018 meta-analysis by Morton and colleagues found that extra protein helped muscle and strength gains up to around 1.6g per kg of bodyweight a day, with the upper end of the estimate around 2.2g. For an 80kg person that is roughly 130g to 175g a day. Use my calorie and protein calculator to find your own range.
Fat loss comes from eating a little less than you use over time, and the NHS describes 0.5kg to 1kg a week as a steady pace. My guide on why diet matters for fat loss covers the principles.
Pescatarian protein sources, with approximate portions
These are approximate. Brands, cuts and cooking methods vary, so check labels.
- Cod or haddock fillet, 120g: about 20g
- Salmon fillet, 120g: about 24g
- Tinned tuna in spring water, one small tin (about 110g drained): about 25g
- Tinned sardines or pilchards, 90g drained: about 20g
- Smoked mackerel fillet, 100g: about 19 to 20g
- Prawns, 100g: about 17 to 20g
- Eggs, 2 medium: about 12g
- Greek yoghurt (0% fat), 150g: about 15g
- Cottage cheese, 100g: about 11g
- Tinned lentils, drained, half a tin (about 200g): about 16 to 18g
- Firm tofu, 150g: about 15 to 20g
Tinned fish, frozen fillets and frozen prawns from Tesco, Sainsbury's, Aldi, Lidl, Asda and Morrisons are cheap and keep well.
How much fish should you eat?
The NHS advises eating at least two portions of fish a week, including one portion of oily fish such as salmon, mackerel, sardines or trout. It also sets limits for oily fish, and for some other fish, especially for girls and women who are pregnant or planning to become pregnant. Please check the NHS guidance on fish and shellfish for the current limits, and ask your GP or midwife if this applies to you.
A day of pescatarian eating, with rough protein
Breakfast
Two scrambled eggs on wholemeal toast with a spoonful of Greek yoghurt on the side. About 22g of protein.
Lunch
A tuna and sweetcorn jacket potato with salad. About 28g.
Snack
Greek yoghurt (150g) with berries. About 15g.
Dinner
A baked salmon fillet with new potatoes and green vegetables. About 26g.
That comes to roughly 90g. To get to the higher end of your range, add a second egg portion, a larger fish portion or a protein shake.
Easy pescatarian meal ideas
- Prawn and vegetable stir fry with rice noodles.
- Fish pie made with a lighter sauce and plenty of vegetables.
- Tinned sardines on wholemeal toast with tomatoes.
- Baked cod with chickpeas, tomatoes and spinach.
- Smoked salmon and scrambled eggs, with a side of salad.
Things to watch
- Battered or fried fish adds a lot of calories. Baking, grilling, poaching or steaming keeps it lean.
- Tinned fish in oil or in sauces carries more calories than in spring water.
- If you eat little dairy and few eggs, check your calcium and vitamin B12. Fish help with B12, and tinned fish with soft edible bones is a good calcium source.
- The NHS advises everyone to consider a daily 10 microgram vitamin D supplement in autumn and winter.
The British Dietetic Association has more about balanced eating if you want to read further.
Where my plans fit
My programmes are built on push, pull and legs, set for your level. You can choose your programme and start today. This guide is general information, not medical advice. Speak to your GP or a registered dietitian if you have a health condition.
Frequently asked questions
Is a pescatarian diet good for fat loss?
It can be. Fish and shellfish are rich in protein, and fresh or tinned options are easy to cook. What matters is a modest calorie deficit you can keep up, so watch frying, batter and oily sauces.
How much fish should I eat each week?
The NHS advises at least two portions of fish a week, including one of oily fish. It also sets limits for some fish, particularly for women who are pregnant or planning pregnancy, so check the current NHS guidance.
Is tinned tuna a good protein source?
Yes. A small tin in spring water gives roughly 25g of protein for few calories. Check the NHS guidance on limits for tuna if you are pregnant or planning a pregnancy.
This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.