Pescatarian
Pescatarian eating is vegetarian plus seafood. No land animals (chicken, beef, pork) — but fish, shellfish, eggs, and dairy are all included.
It's the closest mainstream diet to the longevity-focused 'Blue Zones' eating patterns and produces some of the best cardiovascular outcomes of any diet.
Macro split
Carbs
45–55%
Protein
20–25%
Fat
25–30%
- Fish (especially fatty fish for omega-3)
- Shellfish
- Eggs
- Dairy
- Vegetables, fruits, legumes
- Whole grains, nuts, seeds
- ×Beef, pork, chicken, lamb
- ×Processed meats (deli meat, sausage, hot dogs)
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What it is
Vegetarian + seafood. Eggs, dairy, fish, shellfish, all plants permitted. Land animal meat excluded.
Pros
- Best cardiovascular outcomes of major diets in research
- Easier protein adequacy than vegetarian
- Strong omega-3 intake from fish
- Sustainable long-term
Cons
- !Mercury exposure if eating high-mercury fish daily
- !Sustainability concerns for certain fish populations
- !Pricier than fully plant-based
Best for
Anyone eliminating land-animal meat for health, ethical, or environmental reasons but unwilling to give up fish.
Research
Adventist Health Study and Blue Zones research show pescatarians have the lowest all-cause mortality of major dietary patterns.