What I Eat in a Day as a Pescatarian (Balanced, Simple & Budget Friendly)

I get questions all the time about what I actually eat in a day—especially as someone who eats mostly plant-based but still includes fish and seafood in her meals. I’m a pescatarian (and my husband eats meat), so our kitchen is all about balance, sustainability, and realistic routines.

Whether you’re pesc-curious, looking for new meal inspo, or just trying to eat more mindfully without spending a fortune—this post is for you. Here’s what a real day of eating looks like in our house: cozy, simple, and nothing too perfect.

🥣 This isn’t a what-you-should-eat list. It’s just what works for me, in this season.

☀️ MORNING: HYDRATION + A COZY, NOURISHING START

8:30–9:30 AM
I usually start my day with a big glass of water (sometimes warm with lemon if I’m feeling fancy) and either herbal tea or an iced coffee.

Then comes breakfast! My go-to lately has been:

• Oatmeal with ground flax seeds, agave, and a sliced banana

• Nonfat vanilla greek yogurt with fruit (whatever is in season) and high-fiber cereal (like Grape Nuts) sprinkled on top to act like granola

• Avocado toast on sourdough + chili flakes + olive oil

• Protein smoothie with spinach, oats frozen mango, banana, chia seeds, protein powder and oat milk.

If I’m low on time: my go-to is a bowl of high-fiber cereal. Cascadian Farms has lots of flavors that are filling and nutritional.

🌿 Mindful Morning Tip: I try to eat breakfast without scrolling or working. I use this time to do a “morning shift” around my house to turn on lights, get my office prepped for the day, and turn on music. If the weather is nice, I’ll even take some time to sit outside for a few minutes while eating.

[Insert photo of your real breakfast setup—avocado toast, smoothie, tea, etc.]

🕘 MID-MORNING: SNACKS & SIPS

I’m a snack girl. I usually have a mid-morning snack around 10:30—something light like:

• Almonds or trail mix

• Pretzels (they are so filling without being “too much”)

• Fruit - whatever is in season: sometimes it’s fresh and sometimes I opt for canned fruit in real juice

• A spoon of peanut butter on an apple

• A homemade muffin (when I’m in my baking era)

Usually I’m still sipping on my iced coffee, but if I’m itching for something else I’ll throw some electrolyte power in my water cup for a little extra pizzazz.

🥗 LUNCH: BALANCED, BUILD-YOUR-OWN BOWL VIBES

1:30 PM
Lunch in my house is usually a mix-and-match bowl situation. We prep ingredients earlier in the week and build from there.

Here’s a typical bowl:

• Brown rice or quinoa

• Roasted veggies (zucchini, carrots, bell peppers, potatoes, broccoli)

• Chickpeas, black beans, butter beans, or lentils

• Marinated tofu

• Tahini dressing, a drizzle of olive oil + lemon + herbs, or a peanut sauce

🌱 Budget-friendly tip: We shop mostly at HEB or Whole Foods and use what’s on sale or in season. Keeping a well-stocked pantry (lentils, grains, olive oil) helps stretch meals across the week.

[Insert overhead photo of your bowl setup or a pretty, messy lunch plate.]

🫖 MID-AFTERNOON: TEA + SOMETHING SWEET

I usually take a break from screens around 3PM and make tea (often The Republic of Tea's ginger peach or peppermint blends). I’ll pair it with:

• Dark chocolate square

• A baked goodie (if I’m in my baking era)

• Dried fruit or fruit leather

• Sometimes just a glass of apple juice is comforting

This is my screen-free, reset moment of the day. It makes such a difference. Even 10 minutes makes an impact to clear my head for a moment and reset my to-do list for the day

🍽️ DINNER: EASY, COZY, AND HUSBAND-APPROVED

6:30 PM
My husband eats meat, and I don’t—but we’ve found a rhythm that works for both of us! A few dinners we both love:

• Veggie stir fry with rice + tofu for me, chicken for him (or shrimp for both of us)

• Pasta night with homemade pesto + roasted veggies

• Fish tacos with slaw, black beans, and avocado (adding a homemade greek yogurt sauce with sriracha and lime juice is so good on fish tacos too)

• Soup + salad nights (minestrone, chickpea noodle soup, or curry with white rice and veggies)

• Taco Night with sautéed bell peppers and onions, roasted potatoes, and guacamole with salsa. Black beans for me, and ground meat for him.

• Our fool-proof method: protein, veggie, grain - that’s all you need for a meal! The protein will change between me and mu husband, but the veggies and grains can always be shared.

🧺 I love to cook extra dinners so I can often eat leftovers for lunch the next day. It reduces food waste and decision fatigue. Plus it makes lunches way easier to pick up and microwave.

[Insert cozy dinner table photo or serving bowls on the stove—bonus points for real-life mess.]

🍵 EVENING: WINDING DOWN

Depending on how full I feel or how late we eat, I might have:

• A sleepytime or peppermint tea

• A Yasso bar or berries and whipped cream for a sweet treat

• Or nothing—because intuitive eating is part of this too

Nighttime for me is all about slowing down. No pressure. Just listening to what my body needs.

🛒 FAQs + NOTES ABOUT MY PESCATARIAN LIFESTYLE

Q: Where do you get most of your protein?

• Eggs, lentils, beans, tofu, Greek yogurt, cottage cheese, canned fish, and nuts

Q: Why did you choose pescatarian?

• It’s what feels best for my body and values. I tried fully plant-based, but adding back fish made my meals more balanced and sustainable for me personally. It also made eating out and traveling way easier.

Q: How do you make meals work with a partner who eats differently?

• We prep base ingredients and build our plates how we like. Simple, flexible meals help a lot. Most times my husband will just add an extra protein to the main meal and it’s as simple as that.

Q: Do you worry about sustainability with seafood?

• Yes! We try to buy wild-caught or look for the Marine Stewardship Council (MSC) logo. We also eat seafood just 1–2 times per week.

💭 CONCLUSION: EAT WHAT FEELS GOOD TO YOU

Food is so personal. There’s no perfect way to eat—only what works for your body, your energy, your values, and your life right now.

For me, being pescatarian has brought more ease, more joy, and more balance into my routines. It’s not about rules. It’s about rhythms.

I hope this peek into my day gives you inspiration—not pressure—to create your own nourishing routine. 💚

And if you’re working on building a more intentional morning, don’t forget to check out my Mindful Morning Routine Kit—it pairs perfectly with avocado toast and iced tea. 😉

XOXO,

Krys <3