What to buy Pescatarian

Published on 10 November 2025 at 16:32

Best grocery list to support a Pescatarian Diet

Here's a grocery list for a pescatarian diet, featuring plant-based foods and seafood while excluding other meats. This nutrient-rich diet balances quality proteins, healthy fats, and vitamins from both the ocean and garden. Stock up on pantry staples like olive oil, quinoa, nuts, seeds, and dried herbs to create flavorful, nutritious meals. These essentials boost taste and nutrition, making every dish both satisfying and nourishing.

Dairy and Eggs

  • Milk (or plant-based alternatives like Almond, soy, oat milk)
  • Yogurt
  • Cheese (cheddar, mozzarella, feta, etc.)
  • Butter
  • Fresh eggs

Frozen Items

  • Frozen vegetables (peas, mixed vegetables)
  • Frozen fruit (Berries, mango chunks)
  • Frozen seafood (shrimp, fish fillets)

This list can be adjusted based on personal preferences and dietary needs.

Vegetables are a primary source of several nutrients that are often not abundant in fish

Vegetables:

  • Leafy greens (spinach, Kale, lettuce)
  • Broccoli
  • Bell peppers
  • Carrots
  • Cucumbers
  • Tomatoes
  • Courgette
  • Avocados
  • Cauliflower
  • Sweet Potatoes
  • Onions
  • Garlic
  • Fibre: Vegetables (especially leafy greens, broccoli, and root vegetables) are packed with fiber, which is vital for digestive health, maintaining stable blood sugar levels, and helping you feel full. Fish contains virtually no fiber.

  • Vitamins: They are rich in specific vitamins like Vitamin C (important for immunity and skin) and many B vitamins and folate (important for cell function).

  • Minerals: Vegetables contribute essential minerals like Magnesium and Potassium. They can also be a good plant-based source of Iron (especially dark leafy greens).

  • Antioxidants and Phytochemicals: These compounds found in colourful produce help fight inflammation and reduce the risk of chronic diseases like heart disease and certain cancers, which is one of the main health benefits of a plant-focused diet

Fruits

Grains and Legumes: These are essential for a pescatarian diet because they provide a crucial source of fibre, plant-based protein, and micronutrients that may be lacking from a diet that excludes red meat and poultry.

Grains offer sustained energy, while legumes add protein and fibre, helping to promote a feeling of fullness, support gut health, and provide iron and other vitamins. 

Grains 

  • Brown rice
  • Quinoa
  • Whole wheat bread
  • Whole grain pasta
  • Oats
  • Couscous
  • Barley

Legumes

Fresh or Frozen Fish:

Nuts and Seeds

  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Sunflower seeds
  • Pumpkin seeds
  • Nut butters (peanut butter, Almond Butter)

Pescatarians need nuts and seeds for a variety of essential nutrients, including protein, healthy fats, and fiber, which they might lack from not eating red meat or poultry. Nuts and seeds are especially crucial for providing plant-based protein and vital omega-3 fatty acids, particularly ALA (alpha-linolenic acid). These nutrients are essential for heart health, brain development, and overall wellness, and can be difficult to obtain in sufficient amounts from a diet that excludes other animal products. 

Condiments and Spices

  • Olive oil
  • Coconut Oil
  • Soy sauce
  • Vinegar (apple cider, Balsamic)
  • Mustard
  • Ketchup
  • Hot Sauce
  • Salt
  • Pepper
  • Herbs (basil, oregano, thyme, parsley)
  • Spices (cumin, paprika, turmeric, cinnamon, chili powder)

Snacks

  • Fresh fruit
  • Dried fruit (raisins, Apricots)
  • Nuts and seeds
  • Popcorn
  • Rice cakes
  • Hoummous with veggies

Miscellaneous

  • Tofu
  • Tempeh
  • Seaweed (nori, dulse)
  • Canned tuna or salmon
  • Broth (vegetable, fish)
  • Dark chocolate