New: the Peri Planner. Describe your week and we'll build your menu. Try it now

Ways of eating · Plants first, fish where it counts

Pescatarian, in perimenopause

A pescatarian pattern is vegetarian plus fish and seafood; in practice it is the closest everyday match to the Mediterranean way of eating that carries the strongest cardiovascular evidence of any diet studied at scale.

What it means on the plate

  • No meat or poultry; fish, seafood, eggs and dairy all stay
  • Oily fish once or twice a week supplies the long-chain omega-3 other patterns have to work around
  • The rest of the plate looks vegetarian: plants, pulses, wholegrains and olive oil
Worth minding:
  • Make at least one weekly fish meal an oily one (salmon, mackerel, sardines); white fish is lovely but light on omega-3.
  • Fish twice a week is the pattern the evidence describes; more isn't demonstrably better.
  • Don't let fish crowd out the plants: the diversity count still drives the gut benefits.
On the table

Pescatarian recipes, protein first

A taste of the 436 recipes here that suit a pescatarian kitchen; browse and filter them all.

Peri Planner

Tell the planner you're pescatarian.

Describe your week and it builds a personalised pescatarian menu from these recipes, scaled to your household.

Plan my week