Voted the number one diet for Overall Health several years in a row by U.S. News and World Report, the Mediterranean Diet is not so much of a dietary regime as it is a broad outline of how to eat.
Several versions are popping up. We’ve already covered the Green version that includes plant-based meals, and now there’s another version, the Pesco-Mediterranean diet.
What is it, and how does it all work? Let’s learn all about the Pesco-Mediterranean Diet at The Chalkboard.
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What Is The Pesco-Mediterranean Diet?
The Pesco-Mediterranean Diet is a version of the incredibly popular way of life that includes most of its protein sources as fish, and excludes meat. It’s based on the eating patterns of countries that border the Mediterranean Sea.
There aren’t any limitations or rules to being on the Pesco-Mediterranean diet, just general guidelines to follow. Meals include lots of fresh fruits, vegetables, whole grains, and fish, while processed foods, sugars, and sweets are limited. The Pesco-Mediterranean Diet is not a vegetarian or vegan diet, as you can eat dairy and fish.
Simply put, the Pesco-Mediterranean diet is a way of eating that includes plant-based foods and fish.
Benefits Of The Pesco-Mediterranean Diet
Countless studies have touted the advantages of the Mediterranean Diet. It’s known to increase good cholesterol, decrease bad cholesterol, lower blood pressure, and lower triglycerides. “Research has shown that this type of eating pattern can help lower cholesterol, help with weight loss, improve rheumatoid arthritis, and reduce the risk for developing Alzheimer’s disease, diabetes, and various types of cancer,” According to Harvard Medical School.
When your diet is Pesco-Mediterranean, you get amplified healthy benefits from eating more seafood. “Fish and other seafood are great sources of omega-3 fats and are rich in nutrients, vitamin D and selenium, high in protein, and low in saturated fat. “There is strong evidence that eating fish or taking fish oil is good for the heart and blood vessels,” the Harvard School of Public Health states.
Some people shy away from eating seafood due to concerns about ingesting high levels of mercury. Avoiding fish is one way to mitigate worries, but some argue that the benefits of eating seafood far outweigh the risks.
Shrimp, canned light tuna, salmon, pollock, and catfish are low-mercury fish, while tilefish, sword, king mackerel, and shark have higher levels.
What Foods Are Allowed On The Pesco-Mediterranean Diet? Pesco-Mediterranean Diet Food List (Including A PDF)
So what exactly can you eat on the Pesco-Mediterranean Diet? All of the same things you can eat on the Med Diet but instead of meat and poultry, the majority of protein comes from seafood. Oily fish like salmon, tuna, sardines, and mackerel have higher Omega-3s and a more fish-forward taste. Eating seafood you enjoy is best as you benefit from all varieties.
- Seafood
- Fruits
- Vegetables
- Olive oil
- Nuts
- Seeds
- Whole grains
- Adzuki beans
- Black beans
- Soybeans
- Anasazi beans
- Fava beans
- Garbanzo beans (chickpeas)
- Kidney beans
- Lima beans
- Green peas
- Snow peas
- Snap peas
- Split peas
- Black-eyed peas
- Lentils
- Roasted Soybeans
- Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Oatmeal
- Popcorn
- Whole-wheat bread, pasta, or crackers
FOODS SUGGESTED IN MODERATION
- Red Wine
- Eggs
- Dairy
- Cheese
Download this list for future reference.
Pesco-Mediterranean Diet Vs. The Mediterranean Diet
The Mediterranean diet and the pescatarian version have excellent health benefits and are based on guidelines instead of complicated rules. They have similar food lists with the fish-forward type, eliminating poultry and red meat that was allowed in moderation.
Pesco-Mediterranean Diet Cookbooks
We’ve rounded up the best Mediterranean cookbooks in the past. As for a Pesco-Mediterranean diet cookbook, we scoured our local library and checked out everything available on Amazon, and did not find a single one to recommend.
Most options had limited information and recipes that were difficult to follow. Some had red meat recipes, which aren’t part of this diet! We will keep watching and update this space when we find a great one.
In the meantime, if you are interested in learning about the Mediterranean Diet, check out our recommended basic books. Even though they are more broadly based, you may still find them helpful.
Pesco-Mediterranean Diet Breakfast Ideas
Breakfasts can be tricky, but there is so much more than Mediterranean Diet Smoothies, although those are delicious!
Fisherman’s Eggs — This flavorful breakfast comes together in no time and uses pantry items (meaning no extra trips to the fish store). It’s a filling dish perfect for the weekend.
Overnight Oats — Make these once and eat them all week. Plus, Eating Bird Food has over 20 different ways to customize them so you won’t get bored.
Yogurt Parfaits — Layer your favorite greek yogurt, granola, and fruit in a bowl and serve. It’s packed with protein that will keep you full til lunch, and you can easily throw it together.
Lox Breakfast Toast — Who says you need the bagel to partner with lox for breakfast? This recipe from The Rustik Oven is delicious!
Pesco-Mediterranean Diet Meal Plan With Pesco-Mediterranean Diet Recipes
Day One
Fisherman’s Eggs
Day Two
Yogurt Parfait
Terriyaki Salmon, Brown Rice, Steamed Broccoli
Day Three
Overnight Oats
Baked Cod With Lemon And Garlic, Quinoa, Spinach
What Do You Think?
Do you follow the Pesco-Mediterranean Diet? What are your favorite recipes? Let me know in the comments below!
Read More:
Mediterranean Diet Basics
Mediterranean Diet Smoothies
Mediterranean Diet Desserts
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