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Pollo Pescetarian Diet: What Is It, Benefits, Food List

This article will discuss what the Pollo Pescetarian diet is, how it affects individuals, its impact on the environmental burden, what foods it covers, and how menus can be created with these foods.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on January 16, 2023.

The Pollo Pescetarian diet can be preferred by many people for its health effects, environmental impact, and transition to a plant-based diet.

This article will discuss what the Pollo Pescetarian diet is, how it affects individuals, its impact on the environmental burden, what foods it covers, and how menus can be created with these foods.

What Is Pollo Pescetarian Diet?

A subcategory of vegetarianism known as Pollo Pescetarianism includes the tenets of both the pollotarian and pescetarian diets.

A Pollo Pescetarian diet strictly prohibits the consumption of red meat.

Even though the Spanish prefix “Pollo” means “Chicken,” pollotarians usually eat all kinds of poultry, including turkey and duck. Furthermore, some people consume eggs and dairy products, while others do not.

They also consume seafood, including shellfish, similarly to ostrovegans and bivalvegans.

The Pollo Pescetarian diet basically does not support fish consumption. Despite this, those who sometimes eat fish and seafood are considered Pesce-Pollotarians.

Because the Pollo Pescetarian diet includes some meat products, it is sometimes known as a semi-vegetarian diet.

The Pollo Pescetarian diet places an emphasis on plant-based foods such as vegetables, whole grains, fruits, nuts, seeds, and healthy fats, in addition to allowing poultry.

Because there are no universally accepted standards for the varieties and quantities of poultry that should be consumed, the nutrient composition of a Pollo Pescetarian diet may vary substantially from person to person.

Pollo Pescetarian Diet Benefits

Individuals make the decision to consume a Pollo Pescetarian diet for a variety of reasons, including the following:

To Promote Better Health

In light of the little amount of research that has been conducted on the Pollo Pescetarian diet, in particular, the prospective health advantages of this diet are mostly predicated on the decrease and removal of processed and red meats.

As the diet also places an emphasis on foods derived from plants, it may give advantages that are comparable to those provided by vegetarian diets.

May Reduce Heart Disease Risk

Some research has found that consuming a large amount of red meat, especially red meat that has been processed, increased your risk of heart disease.

On the other hand, population-based studies have found a link between eating poultry and a lower risk of heart disease. This could be because people who eat more poultry eat less red meat.

In addition, Pollo Pescetarian diets are often lower in processed and red meats, and they emphasize eating a lot of plant-based foods instead of animal products.

As a consequence of this, Pollo Pescetarian diets may also be high in fiber and antioxidants, both of which have been shown to lower blood pressure and boost levels of HDL cholesterol, which is considered to be the “good” cholesterol.

May Reduce Certain Cancer Risks

Consuming a lot of red meat, especially processed red meat, has been linked to an increased risk of some cancers.

Observational research of 492,186 people discovered that a 10-gram increase in chicken consumption paired with an equivalent reduction in red meat was associated with a substantial 3-20% lower risk of multiple forms of cancer for every 1,000 calories consumed.

As a result, adopting a Pollo Pescetarian diet that replaces red meat with chicken and more plant-based meals may lessen your risk of various forms of cancer.

May Reduce Type 2 Diabetes Risk

Some kinds of red meat, especially processed meats, have also been linked to a higher chance of developing type 2 diabetes.

In research of 53,163 healthy individuals, it was found that switching from processed red meat to poultry, fish, and unprocessed red meat decreases the risk of type 2 diabetes.

Pollo pescetarian diets are also aiming to be high in plant-based foods, which may help prevent type 2 diabetes because they are often high in fiber and low in saturated fat.

To Lower Environmental Impact

An increasing understanding of the environmental effect of human activities has led to the recognition that keeping livestock has a substantial environmental cost.

According to research from the Food and Agriculture Organization (FAO) of the United Nations:

  • 14.5% of human-made greenhouse gas emissions originate from cattle.
  • Cattle farming accounts for 65% of livestock emissions, while chickens contribute 8%.
  • Fish consumers produce 46% fewer greenhouse gases than meat consumers.

Since animal production requires an ever-increasing amount of land, the ever-increasing demand for meat is contributing to deforestation.

In addition, overgrazing is one of the factors that contribute to the deterioration of land.

To have less effect on the environment, changing to a Pollo Pescetarian diet can be one option to make a significant difference.

A Step Toward Plant-Based Diet

One of the main reasons why many individuals struggle to maintain a vegetarian diet or commit to veganism is that they find it difficult to quit eating animal products all of a sudden.

A Pollo Pescetarian diet may help these folks transition to a plant-based lifestyle. It assists individuals in reducing their meat intake, making it simpler to remove it from their diet.

What Can Pollo Pescetarians Eat?

A Pollo Pescetarian diet consists mostly of plant-based meals with a modest quantity of poultry. The following foods are permitted on this diet:

Whole Grains, Cereals, and Pseudocereals

Whole grains and grain products such as oat, millet, farro, etc. can be consumed.

Quinoa, teff, amaranth, and spelt are delicious, high-protein, good-fiber alternatives to more well-known grains like wheat and rice. The finest variety is sprouted.


Consumption of all fruits appropriate in this diet such as apples, grapefruit, bananas, berries, pears, etc.


Consumption of all vegetables appropriates in this diet such as potatoes, spinach, kale, squash, peppers, etc.

Also, choline-rich veggies like cauliflower and broccoli are necessary for your body’s efficient functioning.


Plant-based nutrient-dense alternatives include beans, lentils, and peas. Nutrient absorption may be increased through soaking, fermentation, and correct cooking.

Nuts, Nut Butter, and Seeds

Nuts, seeds, and their butter are nutrient-dense, multipurpose foods high in protein and fiber. They might be useful additions to your pantry.

Also, chia, hemp, and flax seeds are higher in protein and ALA than most other seeds. Chia seeds and flaxseeds are also excellent egg alternatives in recipes.

Other Healthy Fats

In addition to seeds and nuts; olives, avocados, coconut oil, etc. can be consumed.


Consuming chicken, turkey, and duck is the specific group of the diet.

Plant-Based Protein

Tofu, tempeh, and seitan, which are minimally processed animal replacements, are adaptable and nutrient-dense complements to a Pollo Pescetarian diet.

Limit your intake of excessively processed vegan mock meats.

Seaweed for DHA

Seaweed is high in protein and essential fatty acids. It’s also rich in antioxidants and, in certain varieties, iodine.

Non-Dairy Products

Coconut yogurt, almond milk, coconut milk, etc. can be consumed.

In addition, plant-based milk and yogurts enriched with calcium, vitamin D, and vitamin B12 are excellent alternatives to dairy products.

Do Pollo Pescetarians Eat Eggs and Dairy?

Pollo Pescetarians have the option to choose whether or not to eat eggs and dairy. Some do, while others avoid them totally or consume them only on rare occasions.

The reasons for the many options range from personal preference and preference to medical and ethical issues.

Foods to Avoid

Pollo Pescetarians do not consume any other animal meat except poultry. While some may incorporate fish and shellfish, they would be classified as Pesce-Pollotarians.

Pollo Pescetarians should avoid the following foods:

  • Pork
  • Beef
  • Lamb
  • Game meat
  • Seafood such as fish, shellfish

Pollo Pescetarian Diet Food List

If you want to attempt a Pollo Pescetarian diet, these meal selections might help you figure out how to do it.

6 Breakfast Ideas for Pollo Pescetarians

  1. Breakfast sandwich with tofu, tomato, lettuce, turmeric, and a plant-milk chai latte.
  2. Overnight oats are made with bananas, flaxseeds, fortified plant milk, and peanut butter.
  3. Breakfast burrito with a whole-wheat tortilla, scrambled tofu, black beans, avocado slices, and salsa.
  4. Whole-grain toast with almond butter and berries.
  5. Scrambled tofu and spinach wrap and a glass of fortified plant milk.
  6. Breakfast skillet with tempeh, broccoli, sweet potatoes, and spices.

6 Lunch Ideas for Pollo Pescetarians

  1. Chopped Thai salad with grilled turkey, cashews, mango, edamame, and peanut sauce.
  2. Black bean burger with avocado sauce, and baked sweet potato.
  3. Tofu noodle soup with blanched vegetables.
  4. Mixed spring greens salad with grilled chicken breast, almonds, and berries.
  5. Mediterranean quinoa bowl with chickpeas, roasted zucchini, and cherry tomatoes.
  6. Duck stir-fry with bok choy, orange juice, and broccoli.

6 Dinner Ideas for Pollo Pescetarians

  1. Dinner tacos comprised of roasted butternut squash and cauliflower with guacamole, pinto beans, and pumpkin seeds.
  2. Soup with spiced red lentils, tomatoes, and kale with whole grain bread and hummus.
  3. Stir-fry with grilled chicken and vegetables with brown rice.
  4. Paella with vegetables with mushrooms, onions, peppers, and artichokes.
  5. Stuffed bell peppers with ground turkey and a salad on the side.
  6. Whole-wheat pita pockets stuffed with baked falafel, hummus, spinach, tomatoes, and grilled chicken.

Potential Downsides

A well-planned Pollo Pescetarian diet that includes a range of plant-based foods, as well as moderate poultry consumption, may be fairly healthful without the need for supplements.

However, like with other plant-based diets, some individuals may have nutrient shortages.

The most obvious one:

Pollo Pescetarians cannot get enough levels of omega-3 fatty acids (EPA, DHA) if fish and seafood are prohibited, which are vital and crucial for physical and mental health. In this aspect, caution is advised.


The focus of a Pollo Pescetarian diet is on whole plant-based foods, with small amounts of poultry.

Because it has a lot of high-fiber plant-based foods and less red meat and pork, it may be good for heart health and help prevent type 2 diabetes and some types of cancer.

It may also be better for the environment than the typical Western diet.

Overall, a Pollo Pescetarian diet can be a healthier and more realistic choice for meat eaters who want to eat less red meat and more plant-based foods.

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