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While the basic Keto diet has only meat as the main protein source, in Pescatarian Keto, the main source of protein as well as vitamins and minerals are fish, vegetables and fruits. In today’s edition, Kerri Ann Jennings will share all the essential information that you need to know about the Pescatarian Keto, from its benefits to list of foods and even meal ideas!

What is Pescatarian Keto?

For your information, the Pescatarian Keto is a small kind of the Standard Keto diet, which is also known as the sub-diet. In a sub-diet, you can add fish or other types of seafood as well as veggies and various types of fruits into your daily meals. The word “Pescatarian” in Pescatarian Keto means “Pesce”, which is the definition of fish and vegetarian.

One of the most important rules of the Pescatarian Keto is to always go for pescatarian meals which are extremely low in carbs. Reducing your overall carbohydrate intake to 20-50 grams per day is a good eating method that you should follow while you are in the Pescatarian Keto. As with other ketogenic diets, grains and high-carb processed foods should be avoided.

Even though fish and other types of seafood are the main source of protein in the Pescatarian Keto, you have to contain just a modest amount of carbohydrates from those fish, which are ideally to be included none at all for a 4 oz (113 gram) portion. Leafy greens, for example, are among the greatest low-carb vegetables since they grow above ground.

You might indeed include eggs and dairy products like milk or cheese in your diet as a healthy eating method to add more variety to your daily meals. We also believe that eggs are a good source of protein and fat on days when you don’t have any seafood in the refrigerator. You can re-read our article on how many eggs you should eat during the Keto diet.

To be concluded, the Pescatarian Keto is a type of Keto Diet in which the calorie sources are mainly from seafood, fish, eggs and dairy products as well as other types of veggies and fruits.

Benefits of Pescetarian Keto Diet

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Just like any type of Keto Diet, the Pescatarian Keto Diet has various amazing benefits that are good for your health. According to many nutrients as well as Keto studies and researches, the Pescatarian has numerous health benefits, and here is the list of them. You might wanna take a look at it!

Increasing the lipid levels in the blood.
Insulin sensitivity will be improved.
Type 2 diabetes and fatty liver disease are less severe as a result of this Keto Diet treatment.
PCOS symptoms are reduced and even reversed with this treatment.
This medication also helps to reduce and slow down the process of a lot of neurological illnesses. Some can be mentioned such as epilepsy, Alzheimer’s disease, and Parkinson’s disease.
Weight reduction that is significantly seen in the Pescatarian Keto Diet.
Make you feel more satisfied after eating meals, and you’ll have less cravings for processed and high-carb food products.
It has anti-inflammatory and immune-boosting properties.
Take part in helping the absorption of fat-soluble vitamins by the body (K, D, E, etc)
Defends against damage to the glycocalyx – a membrane that covers the surface of every cell and is crucial for general health, but which is readily destroyed by excessive sugar consumption.

See more: Best diet to lose weight with phentermine

Pescatarian Keto Diet Risks

However, every type of diet has some risks that you should consider carefully before starting anything. The Pescetarian Keto Diet is not an exception. Even though the Pescetarian Keto Diet has various healthy benefits, it still contains some risks and disadvantages. You should take a closer look at all of those factors before deciding to follow the diet or not.

If you are struggling with blood pressure or psychiatric drugs, a ketogenic diet may be beneficial in improving your overall health. In these situations, medication dosages will need to be modified or drugs may need to be withdrawn.
It’s critical that you should ask for the advice from your doctors or prescribe. Keeping a track of your health record as you begin your ketogenic diet is a very important thing.
Every fish and also most seafood have some degree of environmental toxins, and this is true for all types of them. It is very essential that you need to choose seafood that has the lowest amounts of contaminants possible.

Well, in conclusion, to make sure that your health is suitable with the Pescatarian Keto, we highly recommend you to ask your doctors or nutritionists for advice and instructions.

See: GERD Food List: What to Eat and What to Avoid?

How to Start Your Pescatarian Keto Diet?

So, if you have decided to follow the Pescatarian Keto Diet, what should you do? Don’t worry, Kerri Ann Jennings will help you to follow the Pescatarian Keto Diet with only three simple steps. From calculating to choosing the right foods, everything that you need to know to get the best result from the Pescatarian Keto Diet is here!

Step 1: Calculate Your Macronutrient Needs

Using a keto calculator will help you calculate exactly how much fat and protein you’ll need to keep your body and your activity going throughout the day. Once you’ve determined your macronutrient needs, you’ll want to lower your carbohydrate intake while increasing your intake of other meals. You can find tons of virtual Keto Calculators on the Internet, what a simple and versatile thing to keep track of your daily diet!

Step 2: Reduce Carbs

In order to achieve the Pescatarian Keto Diet successfully, you must reduce a huge part of your carbohydrate consumption. With most individuals, this implies a limit of 20 grams of carbohydrates per day when at the time of beginning, and upwards to a maximum of 60 grams per day after you’ve acclimated to the ketogenic diet.

In order to reduce carbohydrate intake, one must eliminate virtually all of the most commonly seen carbohydrate sources found in a Standard American Diet. Here is the list of it:

Wheat
Alternative wheat flours like spelt and rice flour or any other types of flours
Quinoa
Buckwheat
Legumes, such as beans, soy, peas, and lentils
Reduced-fat dairy and milk products
Starchy vegetables like potatoes, sweet potatoes
Fruits (except for moderate amounts of low carb fruits such as berries or green leafys)

Step 3: Add Healthy Fats and Proteins

It’s all about the fat when you talk about Keto and Pescav Keto Diet!

Healthy keto fats, which serve as the foundation of each and every variant of the ketogenic diet, will provide at between 70 and 80 percent of your total daily calories on the eating plan.

This explains that the kind of fats you consume is by far the most crucial component of any pescatarian ketogenic diet strategy.

Since everyone’s activity level and body composition varies, we suggest reaching for 1.2 to 2.0 grams of protein per kilogram of body weight is a good idea, depending on your weight.

This amounts to around 70 grams of protein each day, which accounts for approximately 25% of your overall calorie consumption.

Pescatarian Keto Food List

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The following food items are highly recommended to be included in a Pescatarian Keto.

You could also see that the total carb value for “Fruits and vegetables” and “Nuts and seeds” are greater than the total carb count for the other foods. This is due to the fact that those veggies contain dietary fiber, which is included in the total carbohydrate count. Dietary fiber cannot be processed by the body and so has no effect on your blood sugar levels. You may look up the net carbohydrate content of each of these plant-based foods on its own.

Fish

Here is a list of the fish’s net carbs:

Sardines – 0g
Tuna (yellowfin) – 0g
Tuna (canned) – 0g
Salmon – 0g
Anchovies – 0g
Mackerel – 0g
Swordfish – 0g
Sea bass – 0g
Herring – 0g
Flounder – 0g
Tilapia – 0g
Cod – 0g
Trout – 0g

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Seafood

Here is the list of seafood’s net carb:

Lobster – 0g
Crab – 0g
Shrimp – 0.23g
Sea urchin – 3.9g
Squid – 4g
Octopus – 5g
Oysters – 5.6g
Clams – 6.7g
Mussels – 8.38g

Veggies and fruits

Lettuce – 3.3g
Zucchini – 3.5g
Spinach – 4.1g
Cucumber – 4.12g
Asparagus – 4.4g
Tomatoes – 4.4g
Strawberries – 9g
Avocados – 10g
Raspberries – 14g

Nuts and seeds

Hemp seeds – 7.6g
Pecans – 15.6g
Walnuts – 15.6g
Almonds – 22.39g
Flaxseed – 33g
Cashews – 36g

Eggs and dairy products

Butter – 0.1g
Eggs – 1.2g
Cheddar cheese – 1.6g
Heavy whipping cream – 3.16g
Sour cream – 3.3g
Greek yogurt – 4.1g
Parmesan cheese – 4.8g

With our detailed list of every type of food, we hope that you can make a suitable meal plan that fits you most for your Pescatarian Keto. But if you want a sample one, let’s move to the next part!

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7-Day Pescatarian Keto Meal Plan

If you have absolutely no ideas for your Keto Meal Plan, here it is! And the last part of today, Kerri Ann Jennings will share with you the most informative sample of the 7 Day Pescatarian Keto Meal Plan. To get the best result, we highly recommend you to follow it strictly.

Day	Breakfast	Lunch	Snack	Dinner
Monday	Omelet with some cheese	Fried salmon with some asparagus	Parmesan chips	Stewed tomatoes with some calamari
Tuesday	Tuna stuffed with avocado	Seafood soup with garlic mayo	Kale chips	Smoked mussels casserole
Wednesday	Scrambled eggs served with shrimps of grilled salmon	Green salad: green beans mixed with avocado	Cloud bread	Grilled shrimp skewers
Thursday	Cottage cheese breakfast bowl	Tuna burgers	Lemon cheesecake cookies	Scallops parmesan
Friday	Fried eggs served with veggie salad	Zucchini noodles served with carb	Tuna and avocado salad	Lobster bisque
Saturday	Scrambled eggs cooked in a mug	Thai fish curry	Sesame bread	Tuna salad with boiled eggs
Sunday	Homemade English muffins	Spanish garlic shrimp	Keto strawberries ice cream	Smoked mussels plate

Detailed recipes of our 7 Day Pescatarian Keto Meal Plan that you might wanna take a closer look at!

Monday

Breakfast: Keto Cheese Omelet

Ingredients:

3 oz of butter
6 eggs
One and ¾ cups of shredded cheddar cheese
A pinch of salt and pepper for seasoning

Instructions:

In a large bowl, beat all the eggs and whisk them until the mixture is smooth and combined perfectly. Then, put half an amount of shredded cheddar into the mixture. Add some salt and pepper for seasoning
Next, in a large frying pan, melt the butter. Once the butter is fully melted, pour in the egg – cheese mixture then fry it for a few minutes.
When the egg starts bubbling, lower the heat and continue cooking till the egg is nearly cooked through (it is still wet on the surface). Then, add in the shredded cheese.
Fold in halves and serve when it is still hot and cheesy.

Lunch: Fried salmon with some asparagus

Ingredients:

8 oz of green asparagus
3 oz of butter
9 oz of boneless filet salmon. Cut the salmon in pieces
a pinch of salt and pepper

Instructions:

Step 1: Your asparagus should be rinsed and trimmed.
Step 2: Put a large frying pan (a pan that can put all the fish and veggies in one) over medium heat for 3 to 4 minutes. Then, add in the asparagus with some salt and pepper for seasoning. Step all those asparagus in one side of the pan
Step 3: Next, frying the salmon filet. Put some butter in the pan then fry the pieces of salmon for a couple of minutes on both sides. Remember to stir the asparagus while you are frying salmon too.
Step 4: Once the salmon is getting cooked, lower the heat until it is fully cooked. Then, season the salmon with a pinch of salt.
Step 5: Serve while it is still hot

Snack: Parmesan chips

Ingredients:

¾ cup of shredded Parmesan cheese
1 tbsp of chia seeds
2 tbsp of whole flax seeds
2 and ½ tbsp of pumpkin seeds

Instructions:

Step 1: First, preheat the oven at 180 Celcius degrees
Step 2: In a baking sheet, put over parchment paper .
Step 3: Then in another bowl, mix the cheese and seeds.
Step 4: Next, pour the cheese- seeds mixture onto the baking sheet in small amounts. Remember to leave some space between those chips.
Step 5: Bake those chips for 8 to 10 minutes until they are lightly brown.
Step 6: Bring the chips out of the oven and let them cool thoroughly. Store them in a large jar

Dinner: Stewed tomatoes with some calamari

Ingredients:

2 pounds of clean calamari/ squid: cut into rings
1 small chopped onion
3 minced cloves of garlic
⅓ cup of extra virgin olive oil
400g of chopped tomatoes
½ tbsp of dried oregano
2 bay leaves
1 medium eggplant: cut in small pieces
some salt and pepper

Instructions:

Step 1: In a large pan, put ½ of the given oil into it and put all the onion and garlic into it. Cook for about 3 to 5 minutes until they have a soft brown color. Then, add in the tomatoes, oregano, bay leaves and white wine (optional)
Step 2: Once the tomato sauce is softed perfectly, add in the chopped eggplant and sliced squid. Season them with some salt and pepper
Step 3: Reduce the heat to medium-low then cook for 30 minutes. Remember to stir them for each 5 or 10 minutes.
Step 4: Remove the pan from heat. Serve while it is still hot. You can store this in a fridge for 3 to 4 days.

Tuesday

Breakfast: Tuna stuffed with avocado

Ingredients

2 avocados: cut in halves, remove pit
5 oz of canned tuna, removed the water
¼ cup of mayonnaise
1 celery stalk: chopped finely
1 oz of red onions: chopped finely
1 tbsp of fresh chives: chopped finely
some salt and ground black pepper

Instructions

Step 1: In a bowl, mix all the tuna, mayonnaise, chopped celery and onion together. Mix until they are all combined. Season the mixture with some salt and pepper for tasting.
Step 2: Stuff the tuna mixture onto the top of each avocado. Next, garnish them with some chives.

Lunch: Seafood soup with garlic mayo

Ingredients

Seafood soup:

1 finely chopped onion
2 minced cloves of garlic
6 cups of fish broth
1 cup of white wine
1 bay leaf
3 skinned and chopped finely tomatoes
some salt and pepper for seasoning
16 fresh mussels

Garlic mayo :

1 normal sized egg
1 clove of garlic
some lemon juice (about ½ of a lemon)
1 cup of light olive oil
¼ tbsp of salt

Instruction

Seafood soup:

Step 1: In a large pot, add some olive oil into it then put the pot on medium heat. Then, add in the onions and minced garlic and cook until it is soft and slightly brown.
Step 2: Next, pour in the fish broth, white wine, bay leaf and tomato. Add in some salt for seasoning. The pan should be used with high heat right now. Once it starts boiling, reduce the fire to medium low and simmer it for 25 minutes.
Step 3: Add in the fish filets and shrimps, mussels and some scallops. Then, simmer it for about two to three minutes until the mussels are opened and the fish + scallops have cooked thoroughly.
Step 4: Serve while it still hot

Garlic mayo

Step 1: In a small bowl, beat the egg and add garlic, lemon juice and salt. Pour the mixture into a blender, blend until it becomes white and smooth mixture.
Step 2: While you are blending the mixture, add the oil slowly. Once the mixture gets thick and becomes creamy, remove the blender and stop pouring the oil in.
Step 3: Serve with the seafood soup

Snack: Kale chips

Ingredients

½ lb of kale
1 tbsp of olive oil
½ tsp of lemon juice/ white wine vinegar
some salt for seasoning

Instruction

Step 1: Preheat the oven at 150 Celcius degrees
Step 2: Wash and dry the kale carefully. Tear the big leaves into small pieces
Step 3: Toss the kale in olive oil and lemon juice/ white wine vinegar with some salt. Then, put all those kale on a baking sheet and bake for 10 to 15 minutes, until they are crispy and crunchy!
Step 4: Serve or store in a clean jar.

Dinner: Smoked mussels casserole

Ingredients

1 lb of cauliflower
½ yellow onion: chopped finely
2 tbsp of Dijon mustard
1 cup of mayo
7 oz of shredded cheddar cheese
2 tbsp of fresh chives
10 oz of smoked canned mussels
some salt and pepper

Instruction

Step 1: Preheat the oven at 200 Celcius degrees.
Step 2: Cut cauliflower into small pieces and pour the water into it then boil it. Season the cauliflower with some salt. Once they are fully cooked, drain them thoroughly.
Step 3: Put the chopped onion, mustard, mayo and ⅔ of the given cheese amount in a large bowl. Mix till they are all combined.
Step 4: Put all the drained mussels and cauliflowers into the sauce bowl that we’ve just made in step 3. Mix gently until the sauce covers all the cauliflower.
Step 5: Blend the mussels and cauliflowers into a baking sheet. Then, sprinkle the remaining grated cheese on top. Bake for 15 minutes until they are golden brown and kinda crispy!
Step 6: Serve when it is still hot.

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Wednesday

Breakfast: Eggs with shrimp/salmon

Ingredients

8 eggs
1 tbsp of tabasco
¼ cup of mayo
a pinch of herbal salt for seasoning
16 shrimps: cook and peel

Instruction

Step 1: Boiling eggs: You have to put the whole eggs into a small pot, then pour the water until it is higher than the eggs. Boil those eggs over high heat for 8 to 10 minutes.
Step 2: When the eggs are ready, remove them from a hot pot. A great tip for you: Bring in some ice water to cool down the eggs. Once the eggs are cool, remove the shells and split them in halves, scoop out the yolks. Set all those white eggs aside
Step 3: In another bowl, smash the yolks, then add in the tabasco, herbal salt and mayo. Mix until they are all combined.
Step 4: Stuff the mixture to the egg whites and top each of an egg white with a shrimp. Serve.

Lunch: Green salad: Green beans mixed with avocado

Ingredients

3 tbsp of olive oil
⅓ lb of green beans
a pinch of sea salt for seasoning
¼ tsp of black pepper: ground
1 ripe avocados: Peeled and removed the pit
5 chopped scallions

Instruction

Step 1: In a large frying pan, heat a little bit of oil over a medium high. Then, add in all the beans and stir fry them for 3 to 4 minutes. Once the beans are ready, lower the heat then add some salt into it and give it a quick stir. Put all those beans in another bowl.
Step 2: Mash avocado then add in the chopped onions and green beans. Next, mix all of them until they are combined perfectly .
Step 3: Put the salad mixture into a small bowl. Serve

Snack: Cloud bread

Ingredients

3 large eggs in room temperature
3 tbsp of cream cheese: Soften, put it in the room temperature
¼ tsp of cream of tartar
a pinch of salt

Instruction

Step 1: Preheat the oven at 300 F degrees.
Step 2: Separate the whites and yolks, place each of them in a separate bowl.
Step 3: In an egg yolk bowl: Put 3 tbsp of cream cheese into that bowl, then use a mixer to mix it until they are all combined.
Step 4: In an egg white bowl: Add the cream of tartar into it then use a mixer to mix at high speed. Mix until the egg white has a peak form. The process is usually about 12 minutes.
Step 5: When the egg white is ready, pour in the egg yolk mixture. Next, gently fold in the egg yolk mixture with a spatula.
Step 6: Carefully pour the mixture on a lined or greased baking tray. Bake for 30 minutes.
Step 7: Remove the bread from an oven, then let it cool down before removing the tray.

Dinner: Shrimp skewers

Ingredients

1 lb large peeled and deveined shrimps
3 tbsp of melted butter
2 tbsp of harissa paste
1 tbsp of fresh lime juice
½ tsp of sea salt
2 minced garlic
4 skewers

Instruction

Step 1: Season the shrimps with a pinch of salt and pepper. Let it sit and marinate for 15 to 30 minutes.
Step 2: In a large bowl, mix butter, harissa, lime juice, salt and garlic until they are all combined together.
Step 3: Put all the sauce over the shrimp until they are covered fully. Marinade them the second time for 45 to 60 minutes.
Step 4: Thread one shrimp onto each skewer then grill them until they are fully cooked.
Step 5: Serve when they are still hot.

See more: The Mediterranean Keto Diet: What is it and What to Eat?

Thursday

Breakfast: Cottage cheese breakfast bowl

Ingredients

a half of cup of cottage cheese
a half of cup of Greek yogurt
½ tbsp of chia seeds
½ tbsp of almonds
1 oz of fresh strawberries, cut into slices
3 tbsp of fresh blueberries
½ tsp of vanilla extract

Instruction

Put the yogurt and cottage cheese in a small bowl. Then, topping it with some chia seeds, nuts and berries that we’ve prepared. Then drizzle 1 or 2 drops of vanilla extract.

Lunch: Tuna burgers

Ingredients

A combination:

1 cup of canned tuna, drained carefully
¾ cup of mayo
2 large eggs
2 tbsp garlic powder
a pinch of salt and pepper
3 tbsp olive oil

B combination:

2 sliced tomatoes
1 cup of leafy greens
4 tbsp of mayo

Instruction

Step 1: In a large bowl, mix all the (A) ingredients together (except the oil). Shape the tuna mixture into small burgers.
Step 2: Grill or fry the burgers. Using oil to fry the tuna filling. The whole cooking process will be 3 to 4 minutes, until they are brown and crispy.
Step 3: Add a lecture leaf and tomato slice to each side of the burger then put the tuna topping between them.

Snack: Scallops parmesan

Ingredients

1 tbsp chia seeds mixed with water and let them sit for 10 minutes
2 and a half of tbsp water
½ cup of softened unsalted butter
½ cup of softened cream cheese
½ cup of erythritol
1 tsp vanilla extract
1 tsp lemon zest
½ tsp baking powder
¼ tsp salt
3 cups of almond flour

Instruction

Step 1: Preheat the oven at 175 Celsius degrees
Step 2: Mix the cream, butter and cheese until the mixture becomes smooth.
Step 3: Add chia mixture, vanilla, lemon zest, baking powder, salt and almond flour until the mixture combines together.
Step 4: Use a small scoop to shape the cookies. Then, bake the cookies in the oven for 15 to 18 minutes. Remove cookies from the oven and let it cool then store those cookies in a jar.

Dinner: Scallops Parmesan

Ingredients

8 scallops
1 tbsp of butter
1 finely chopped shallot
¼ cup of white wine
1 cup of heavy cream
¼ cup of grated parmesan cheese
a pinch of salt and pepper

Instruction

Step 1: In a large pan, put some oil into it then add all the chopped shallot. Cook them until they are soft.
Step 2: Pour the wine into it and let it simmer until most of the wine is gone.
Step 3: Next, add the heavy cream into it. Boil the mixture for a while. Add some parmesan cheese, a pinch of salt and pepper into it. Then remove it from heat and set it aside.
Step 4: Stir in the scallops until they are brown and tender. Then bake the scallops in the oven at 225 Celsius degrees.

Friday

Breakfast: Fried eggs and veggies

Ingredients

2 large eggs
1 tbsp of butter
a pinch of salt and pepper
a half of oz of avocado: removed pit and cut into wedges
1 sliced tomato
½ cup of baby spinach
1 cup of coffee
1 tbsp of heavy whipping cream

Instruction

Step 1: In a large frying pan, melt the butter on medium heat.
Step 2: In that pan, crack your eggs into it and sunny side them up. Remember to flip the eggs over after a few minutes.
Step 3: Serve while it is still hot. Eat with some baby spinach, tomato, avocado!

Lunch: Zucchini noodles with crab

Ingredients

¾ lb of zucchini
some salt and pepper
1 tbsp of olive oil
1 tbsp of pine nuts
2 chopped scallions
2 tbsp of fresh parsley
7 oz of canned crab meat: drained
2 tbsp of mayo

Instruction

Step 1: Preheat the oven at 180 Celcius degrees
Step 2: Use a veggies peeler to slice the zucchini into the noodle strips. Put the noodles separately in a baking dish, season it with some salt and pepper then sprinkle with some olive oil. Then, bake for 10 minutes
Step 5: In a mixing bowl, put crab and mayo together then mix until they are all combined together.
Step 6: Put the zucchini, scallions and parsley in a serving bowl, then topping it with some crab meat and toasted pine nuts (optional). Serve!

Snack: Tuna and avocado salad

Ingredients

1 can of tuna: drained
3 avocados, cut into eight pieces.
9 tbsp of sliced red bell pepper
2 oz of sliced red onion
5 oz of cucumber: cut into thin slices
2 tbsp of lime juice
⅓ cup of olive oil
a pinch of salt and pepper for seasoning

Instruction

Step 1: Arrange all the given ingredients into layers and layers
Step 2: Mix the lime juice and olive oil together then drizzle it over the salad. Seasoning with some salt and pepper.

Dinner: Lobster bisque

Ingredients

water
2 tsp of sea salt
2 lbs of lobster tails
one and a half of oz of butter
1 cup of chopped leeks
one and a half of fresh thyme
one and a half of fresh tarragon
3 garlic cloves
8 oz of cream cheese
6 cups of chicken broth
¾ cup of tomato sauce
1 lemon
a pinch of salt and black pepper
1 tsp of butter

Instruction

Step 1: Boiling about 3 to 4 cups of water. Remember to put 2 tsp of salt into it.
Step 2: Once the water is boiling, add lobster tails into it then lower the heat to cook the lobsters for about 10 minutes.
Step 3: When the lobsters have cooled, remove the tails. Next, chop the meat gently and set them aside.
Step 4: Heat a stockpot over medium-high heat with some butter, then add in the leeks, thyme, tarragon and cook over medium heat for 5 minutes.
Step 5: Next, put all the ingredients including cream cheese, broth, tomato sauce and ⅓ of the cooked lobsters in a blender and puree until they are smooth. Then simmer the mixture for 5 minutes over medium low heat.
Step 6: Squeeze one of the lime into the pot, adjust the seasoning on your liking.
Step 7: Serve when it is hot

Saturday

Breakfast: Scrambled eggs in a mug

Ingredients

1 tbsp of butter in the room temperature
2 large eggs
2 tbsp of heavy whipping cream
a pinch of salt and pepper for seasoning
1 ¼ oz of green bell peppers: cut into thin strips
1 tsp of finely chopped

Instruction

Step 1: Grease a cup with butter
Step 2: In a small bowl, whisk all the ingredients together then microwave for 30 seconds to 1 or 1.5 minutes.
Step 3: Serve the scrambled eggs with tuna and bell pepper.

Lunch: Keto Thai Fish Curry

Ingredients

1 tbsp of coconut oil
1 and ½ lbs of salmon: boneless filets
1 oz of butter
2 tbsp of red curry paste/ green curry paste
2 cups of coconut cream,
a half of cup of fresh and chopped cilantro
1 lb cauliflower

Instruction

Step 1: Preheat the oven at 200 Celcius degrees. Remember to grease your baking dish
Step 2: Place the fish in the baking dish, then season it with salt and pepper.
Step 3: Mix the coconut cream, curry paste and chopped cilantro in a small bowl then pour over the fish until the fish is fully covered. Bake in the oven for 20 minutes till the fish is cooked.
Step 4: Cut the cauliflower into small florets and boil it for a couple minutes.

Snack: Keto Sesame Bread

Ingredients

4 eggs
7 oz of cream cheese
1 tbsp of sesame oil
2 tbsp of olive oil
1 cup of almond flour
2 tbsp of ground psyllium husk powder
a pinch of salt and ground pepper
1 tsp of white vinegar
1 tbsp of sesame seeds

Instruction

Step 1: Preheat the oven at 175 Celsius degrees
Step 2: Beat the cream cheese, eggs, sesame oil and ½ of given oil then mix it until it is smooth and fluffy
Step 3: Put all the remaining ingredients into a bowl then mix it until they are all combined together.
Step 4: Bake for about 50 minutes until they are golden brown.

Dinner: Tuna salad with boiled eggs

Ingredients

4 oz of celery stalks
2 scallions
5 oz of canned tuna
½ lemon: using juice only
1 tsp of Dijon mustard
4 eggs
6 oz of Romaine lettuce
4 oz of cherry tomatoes
2 tbsp of olive oil
a pinch of salt and pepper

Instruction

Step 1: Chop celery and scallions, then mix it with tuna, lemon juice, mayo and mustard until they are all combined together.
Step 2: Boiling eggs for 5 to 6 minutes (If you want your eggs become soft and medium) or 8 to 10 minutes (If you wants your eggs become hard)
Step 3: Place in ice-cold water to cool the eggs down. Divide them into wedges. Then, topping the lettuce with the tuna mixture that we’ve just made. Serve

Sunday

Breakfast: English muffins

Ingredients

2 eggs
2 tbsp of coconut flour
½ tsp of baking powder
a pinch of salt
1 and ½ oz of butter

Instruction

Step 1: Mix all the coconut flour, baking powder with some salt together.
Step 2: Next, crack all the eggs into the bowl then whisk until they are combined fully. Set aside.
Step 3: Mix the dry ingredients and the wet ingredients together. Then, fry the batter in a frying pan with melted butter.

Lunch: Spanish garlic shrimp

Ingredients

⅓ cup of olive oil
1 and ½ oz of minced garlic
1 tsp of chili flakes
1 and ¼ lbs shrimps: peeled clean
a pinch of salt
3 tbsp of fresh parsley
1 lemon cut into wedges

Instruction

Step 1: Heat the oil over medium-low heat, then stir fry the garlic and chili flakes until they become yellow. Remember to stir regular
Step 2: Marinate the shrimps with salts and let it aside.
Step 3: When the garlic has yellowish color, turn on the heat and then cook for 1 to 2 minutes on both sides.
Step 4: Remove from heat and give it a quick toss with parsley. Serve

Snack: Keto strawberries cream

Ingredients

7 frozen strawberries
1 cup of heavy cream/ whipping cream: Fridge temperature
½ tsp of cacao nibs

Instruction

Step 1: Whip the cream until it has the soft peak form.
Step 2: Put the cream into each glass and top with strawberries. Serve!

Dinner: Smoked mussels plate

Ingredients

4 normal sized eggs
8 oz of canned mussels: Drained
2 avocados, cut in halves
4 tbsp of mayo
1 cup of baby spinach
1 tbsp of olive oil
½ cup of cottage cheese
1 tbsp of chopped fresh chives
some salt and pepper

Instruction

Step 1: Boil the eggs for 4 to 8 minutes then cool them down for 1 to 2 minutes then peel them out of their shell.
Step 2: Place the eggs with mussels, avocado and cottage cheese, mayo and baby spinach. Serve!

Ending

With our detailed sharings, Kerri Ann Jennings believes that you will find the best way to start your Pescatarian Keto Diet. If you find our information helpful and interesting, please share it with your friends and loved ones! The Pescatarian Keto is not just a simple diet, it is a whole process, and because of that, we highly recommend you to take our instructions seriously and ask for medical advice from your doctors and nutritionists.

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

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