Pescatarian Protein Sources 🐟

Seafood

1. Fish:
   • Salmon
   • Tuna
   • Mackerel
   • Cod
   • Haddock
   • Sardines
   • Trout
2. Shellfish
   
   • Crab
   • Lobster
   • Scallops
   • Clams
   • Mussels
   • Oysters
   • Prawns
   • Shell on Prawns

Plant-Based Proteins

1. Legumes:
   • Lentils
   • Chickpeas
   • Black beans
   • Kidney beans
   • Soybeans (and products like tofu and tempeh)
2. Nuts and Seeds:
   • Almonds
   • Walnuts
   • Chia seeds
   • Flaxseeds
   • Pumpkin seeds
   • Sunflower seeds
3. Grains:
   • Quinoa
   • Brown rice
   • Oats
   • Barley
   • Millet
   • Buckwheat
4. Dairy:
   • Greek yogurt
   • Cottage cheese
   • Cheese
   • Milk

Other Sources

1. Eggs:
   • Whole eggs
   • Egg whites
2. Protein Supplements:
   • Whey protein (if not avoiding dairy)
   • Plant-based protein powders (pea protein, hemp protein, rice protein)

Incorporating a variety of these protein sources can help ensure you get a balanced intake of essential amino acids and other nutrients.