What can you eat on a pescatarian diet?

A pescatarian diet is vegetarian plus fish and seafood. That means vegetables, fruit, grains, beans, nuts and seeds, usually eggs and dairy, and fish and shellfish, but no meat or poultry.

What should be on a pescatarian grocery list?

Fresh, canned and frozen fish and seafood, plant proteins such as tofu, beans and lentils, eggs and dairy if you eat them, plenty of vegetables and fruit, whole grains, nuts, and pantry basics like olive oil, canned tomatoes and broth.

How much fish should I buy per week?

As a rough guide, about a quarter to a third of a pound of fish or seafood per person per dinner. This list assumes about three fish dinners a week for 2 adults, plus canned fish and plant-based dinners on other nights.

How do I keep fish fresh?

Buy it close to the day you will cook it, keep it in the coldest part of the fridge, and freeze fish you will not use within a day or two. Canned and frozen fish are good backups.

Pescatarian Grocery List: A Week of Groceries for 2

Updated October 21, 2026

A pescatarian diet skips meat and poultry but includes fish and seafood, and most pescatarians also eat eggs and dairy. That makes shopping easy once you know the staples: fish and seafood, plant proteins, plenty of vegetables, grains and a few pantry basics. This list covers a week for 2 adults, grouped by store section, with quantities worked out so you buy enough without a lot of waste.

In short: below you will find the full list, tips for planning the week, a few ideas for keeping fish fresh and affordable, and a button to put the whole list on your phone. Check off what you already have first, then shop.

Add this list to your phone

Talklist keeps your list sorted by store section as you shop, lets you check items off, and lets you share it with whoever else is shopping. You can also add anything missing by saying it out loud: "canned salmon, two limes and a block of tofu".

The pescatarian grocery list

Quantities are approximate and start at 2 people; change the number above and they update. Items marked (optional) are nice to have, not essential. Make it yours: the list has no meat or poultry. Eat dairy or eggs rarely, or not at all? Untick them. Prefer other fish than the ones listed? Swap them in.

Meat and seafood

Salmon fillets, 1.5 lb
White fish fillets (cod, haddock or tilapia), 1 lb
Shrimp, 1 lb
Canned tuna, 3 cans
Canned sardines, 2 cans (optional)
Smoked salmon, 4 oz (optional)
Scallops, 8 oz (optional)

Fruit and vegetables

Spinach, 1 bag
Kale, 1 bunch
Broccoli, 2 heads
Cauliflower, 1 head (optional)
Zucchini, 2
Bell peppers, 3
Tomatoes, 4
Cucumber, 2
Carrots, 1 lb
Sweet potatoes, 2 lb
Onions, 3
Garlic, 1 head
Avocados, 3
Lemons, 3
Limes, 2
Mushrooms, 8 oz
Salad greens, 1 bag
Bananas, 6
Apples, 4
Berries, 1 container
Fresh herbs (dill, parsley or cilantro), 1 bunch
Fresh ginger, 1 (optional)

Dairy and eggs

Tempeh, 8 oz (optional)
Eggs, 12
Plain Greek yogurt, 32 oz
Feta cheese, 6 oz (optional)
Milk, 1/2 gal
Butter, 8 oz (optional)

Bakery

Whole wheat bread, 1 loaf
Whole wheat tortillas, 1 pack (optional)

Pantry

Firm tofu, 14 oz
Brown rice, 1 lb
Quinoa, 1 lb
Whole wheat pasta, 1 lb
Rolled oats, 1 canister
Lentils, 1 lb
Chickpeas, 2 cans
Black beans, 2 cans
Canned tomatoes, 2 cans
Vegetable broth, 1 carton
Almonds, 8 oz
Walnuts, 8 oz (optional)
Peanut butter, 1 jar (optional)
Hummus, 1 container (optional)
Tahini, 1 jar (optional)
Soy sauce, 1 bottle
Olive oil, 1 bottle
Coffee, 12 oz
Spices (cumin, paprika, oregano), 1 pack (optional)

Frozen

Edamame, 1 bag
Frozen vegetables, 2 bags
Frozen berries, 1 bag (optional)
Frozen fish fillets (backup), 1 lb (optional)

Drinks

Sparkling water, 1 pack (optional)

Household

Paper towels, 1 roll (optional)
Dish soap, 1 (optional)

Ready to shop? Add the list to your phone

How to plan a pescatarian week

Buy fresh fish for the next 1 or 2 days. Fresh fish does not keep. Plan fish dinners early in the week and use canned or frozen fish later.
Keep backups in the pantry and freezer. Canned tuna, sardines and frozen fish fillets make a quick dinner when plans change.
Mix your proteins. Alternate fish and seafood with eggs, tofu, beans and lentils so you are not eating fish every night.
Build meals on a base. Rice, quinoa or whole wheat pasta plus a protein and a lot of vegetables covers most dinners.
Vary the fish you buy. Different species give you variety, and some are easier on the budget than others.

Keeping the list affordable

Choose frozen or canned. Frozen fillets and canned fish are usually less expensive than fresh and keep for months.
Use plant proteins on some nights. Lentils, beans, chickpeas and tofu are inexpensive and filling.
Buy in-season vegetables. They tend to taste better and cost less.
Check what is on sale. Fish prices vary a lot from week to week, so be flexible about which fish you pick.

This list is a general shopping guide, not nutrition or medical advice. If you follow a diet for health reasons, check it with a doctor or registered dietitian.