What does a pescetarian eat?

Pescetarians eat fish, eggs, dairy products and plant-based food, but not meat.

How much iron should you get each day?

The article states that it is recommended to get 9-15 mg of iron per day.

What is the difference between heme and non-heme iron?

Heme iron is found in animal products and is absorbed more easily by the body. Non-heme iron is found in both animal and plant foods, for example whole grain products and coarse bread.

How can you improve iron absorption from a meat-free diet?

Vitamin C, for instance a glass of juice, enhances iron absorption, while coffee and tea reduce it. The article suggests skipping coffee with meals and drinking juice instead.

How much protein does the plan use, and how much do people who train a lot need?

The plan calculates 2 g of protein per kg of body weight for women and 2.2 g/kg for men - for a 65 kg woman that is 130 g of protein, or 520 kcal. For people who train a lot, the article says recommendations vary between 1.2 and 2.2 g of protein per kilogram of body weight.

How much fish is recommended per week?

300-450 g of pure fish per week, of which 200 g should be fatty fish. If you eat little fish, the article recommends an omega-3 supplement of at least 250 mg EPA/DHA daily.

Diet Plan for Those Who Don't Eat Meat! (pescetarian) | Hardworkout Magazine

Key takeaways

- A pescetarian eats fish, eggs, dairy and plant foods, but no meat.

- Meat accounts for only about 20 per cent of total iron intake in the Norwegian diet; whole grain products are the single most important source.

- Vitamin C improves iron absorption, while coffee and tea reduce it, so juice with meals is a better choice than coffee.

- Recommended intake is 9-15 mg of iron a day and 300-450 g of pure fish a week, of which 200 g should be fatty fish.

It is entirely possible to get all the nutrients you need without eating meat. A vegan diet excludes all animal products, while there are several different varieties of vegetarians.

What is a pescetarian, and how does it differ from a vegan?

Some vegetarians eat eggs and dairy products in addition to vegetarian food, while others do not. Some eat fish, eggs, dairy products, and plant-based food, but not meat (pescatarians). There are also some who primarily eat vegetarian food but have fish and meat occasionally. These are called flexitarians or semi-vegetarians. This is a dietary plan for you who are Pescetarian.

Meal Plan for Those Who Do Not Eat Meat (Pescetarian)

(2000 kcal/ per day)

Here you get various options for breakfast, lunch, dinner, and a snack

Each of the suggestions corresponds to approximately the same amount of calories but varies slightly in the distribution of macronutrients (proteins, carbohydrates, and fats).

![](https://hardworkout.no/wp-content/uploads/2018/10/AdobeStock204592642-225x150.jpeg)

Breakfast Options (approx. 400 kcal)

- 2 slices of whole grain bread, 2 eggs, and 1 small glass of orange juice/pomegranate juice

- 60 g oats, 10 g chia seeds/flax seeds, 300 g skim milk/ almond milk, 10 g goji berries/raisins

- Omelette (2 eggs) + ½ avocado, 200 g vegetables + 1 small glass of orange/pomegranate juice

- 2 slices of whole grain bread with 50 g chunky peanut butter, 1 medium glass of skim milk/ almond milk

- 50 g granola, 300 g milk, 100 g blueberries

Recipe for homemade whole grain bread can be found [here](https://hardworkout.no/hjemmebakt-grovbrod-i-jerngryte-rikt-pa-fiber-mettende-og-god-pa-smak/).

Recipe for homemade granola can be found [here.](https://hardworkout.no/hjemmelaget-granola-perfekt-til-frokost-eller-som-mellommaltid/)

Lunch Options (approx. 500 kcal)

Pancakes

60 g oats, 10 g flax seeds/chia seeds, 1 egg, 200 g skim milk/almond milk, 1/3 tsp cardamom. 200 g mashed strawberries on top Egg Salad

2 boiled eggs, 1 can of kidney beans, 200 g vegetables, 1 tbsp light crème fraîche, 1/2 avocado - 3 slices of whole grain bread, 1 egg, 30 g chunky peanut butter + 1 small glass of orange juice/pomegranate juice

Pasta Salad with Soy Sausages

50 g whole grain pasta, 150 g soy sausages, 30 g sun-dried tomatoes, 1/2 avocado, 200 g vegetables Tuna/Quinoa Salad

1 can of tuna, 30 g quinoa, 200 g American blend (frozen, must be cooked first), 1 tbsp light crème fraîche, 1/2 avocado

Tips for salad vegetables: Spinach, arugula, kale, tomato, bell pepper, spring onion, red onion

Dinner options (approx. 800 kcal)

Red or white fish

130 g red fish or 300 g white fish, 300 g sweet potato, 1 tbsp sour cream, 200 g vegetables Pasta with beans and lentils

100 g red lentils, 1 pack of kidney beans (230 g), mushrooms, onion, chili, garlic, 1 can of chopped tomatoes and 2 tbsp tomato paste, 50 g whole grain pasta.

Add fresh basil and season with cayenne pepper, salt, and pepper.) - 3 pcs whole grain fish cakes/fish burgers, 200 g sweet potato, 1 avocado, and 200 g vegetables

130 g red fish or 300 g white fish, ½ avocado, ½ mango, 30 g quinoa, 1 tbsp light crème fraîche/sour cream, 200 g vegetables

Or use this recipe: [Pasta dish with scampi and shrimp](https://hardworkout.no/kjottfri-mandag-provd-denne-pastaretten-med-scampi-og-reker/) - [Walnut balls in tomato sauce!](https://hardworkout.no/valnottboller-i-tomatsaus/)

Tips for dinner vegetables: Asparagus, cabbage, mushrooms, onion, broccoli, carrot, cauliflower, bell pepper, kale, spinach, celery, and spring onion.

Great side dish for dinner or just as a snack: [Kale chips – The perfect side!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

Snack options (approx. 300 kcal)

(For example, after training)

- Protein shake (40 g) + 30 g nuts (cashew/pistachio/almonds)

- 150 g Greek yogurt/low-fat vanilla quark, 15 g cashew nuts, 10 g goji berries/raisins

- Protein shake (40 g) + 1 banana

- 3 large dates, 1 protein shake, 25 g dried berries/fruits

- Smoothie of 300 g berries, 1 handful of kale, 200 g Greek yogurt/20 g protein powder (strawberry) + Funlight sugar-free drink)

Which nutrients do you actually miss out on by skipping meat?

The main nutrients we get from meat are iron, zinc, and selenium, in addition to proteins and B vitamins.

It is still entirely possible to get what you need of these nutrients without eating meat.

How are the macros in this plan calculated?

The distribution of macronutrients is calculated as follows: Proteins: 2 g/kg body weight for women (2.2 g/kg body weight for men). (For a woman weighing 65 kg, this corresponds to 130 g of protein/520 kcal)

Fat: 35 E% (700 kcal)

Carbohydrates: The total calorie requirement – the calories from proteins and fats calculated above.

![](https://hardworkout.no/wp-content/uploads/2024/03/AdobeStock365415764-1-210x150.jpeg)

Good sources of iron when you do not eat meat:

Whole grain products

Such as whole grain bread and oatmeal Beans, lentils, and (chick)peas

White beans contain the most iron, followed by soybeans, red and brown beans, kidney beans

Red, green, brown lentils. - Eggs

Dark green vegetables (such as kale, Brussels sprouts, and broccoli)

Spinach and asparagus