The Pescatarian Diet: A Guide to Getting Started

October is National Pescatarian Month, a time to celebrate those who have adopted a pescatarian diet and lifestyle. But what exactly is a Pescatarian diet, and how does it differ from the Mediterranean Diet? 

A pescatarian is someone who follows a diet centered around seafood while skipping red meat and poultry. Much like the Mediterranean Diet, pescatarians enjoy an abundance of plant-based foods like fruits, vegetables, beans, whole grains, nuts, and seeds. The key difference is that pescatarians make fish and shellfish their primary source of protein, typically eating seafood 2–3 times a week. Some also choose to include eggs and dairy for added variety.

With seafood as the star, pescatarian meals are rich in lean protein, heart-healthy omega-3s, and essential nutrients. These nutrients have been shown to support heart health, brain health and overall long-term wellness.

Canned Tuna: A Pescatarian’s Secret Weapon

If you’re feeling intimidated by the idea of cooking seafood, don’t be. In our opinion, it’s easier to prepare than chicken! And if that’s not convincing enough, give canned tuna a try. A single can of Genova’s wild caught, responsibly sourced tuna packed in olive oil, for example, contains all the health benefits plus irresistible taste and a meaty consistency. Fun fact: our best-selling 5 oz. Premium Yellowfin Tuna in Olive Oil contains 29 grams of  high-quality protein! 

“Canned tuna is such a great option for both pescatarian beginners and veterans alike,” says Morgane Hazem, a Genova team member and former dietitian from Paris, France, who leverages her background in nutritional science to lead marketing and innovation initiatives for the brand. “It’s easy, relatively affordable, and ready to eat. No prep needed.”

Why We Love It

Besides being easy to follow, the Pescatarian Diet is also incredibly versatile and delicious. It offers a wide array of flavors and textures, from flaky, buttery salmon to tender, sweet scallops. 

“The Pescatarian Diet is flavorful and colorful,” says Morgane. “Seafood pairs well with just about anything and seamlessly fits into any cuisine. Consider French Mediterranean classics like Tuna Provençal or Niçoise Salad. The options are endless.”

Get inspired by some of our favorite pescatarian-friendly recipes.

Your Pescatarian Diet Starter Shopping List 

Eager to give this diet a try? We recommend stocking up on the essentials:

• Canned Tuna and other seafood
• Eggs
• Dairy products (milk and cheese)
• Fruits
• Vegetables
• Nuts
• Legumes (beans and lentils)
• Seeds (flaxseeds, hemp seeds, and chia seeds)
• Whole grains (pasta, oats, brown rice, farro, and quinoa)