Protein is a necessary nutrient for health and for life. The average adult requires 46 to 56 grams per day for muscle strength, tissue repair and a healthy immune system. Pescetarians opt to eliminate eat beef, pork and poultry from their diet. These high-protein options provide 21 grams of protein per 3-ounce serving. Substitutes include other animal products, and combinations of plant sources. The pescetarian will have no trouble consuming adequate protein when the diet is carefully planned.
Protein is composed of amino acids, known as the building blocks of protein. There are nine essential amino acids, meaning the body cannot make them so they must be obtained from the diet. Animal products contain the essential amino acids, but non-animal foods lack one or more in significant amounts. In order to make a complete protein -- a food containing all essential amino acids -- plant foods are combined in the following pairs: A vegetable and a grain, a vegetable and a bean or a grain and a bean. Examples include beans and rice, pasta-and-bean soup, spaghetti with tomato sauce, pasta primavera, cereal and soymilk and peanut butter on bread. These are all complete-protein dishes, providing a good source of protein with 10 to 13 grams per serving. Daily protein needs can be met in four or five of these dishes, without even considering the addition of animal products included in the pescetarian diet.
Fish is one of the best sources of protein in the pescetarian's diet. A 3-ounce portion of cod, salmon, tuna or trout each provides about 20 grams of protein. Dishes to choose from include broiled or grilled filets, minced whitefish or tuna made into salads or sandwiches, canned sardines or herring, salmon croquettes and fish chunks incorporated into pastas or stews.
Milk and Dairy Products
Milk and products made from milk are yet another high-protein source in the pescetarian diet. A cup of milk provides 8 grams of protein, an ounce of cheese contains 6 to 8 grams and a cup of yogurt adds 11 grams of protein to the diet. Cottage cheese provides 12 grams in a half-cup serving. Each serving contributes 12 to 25 percent of the daily protein requirement to the diet.
An egg is the optimal protein source for humans, providing all of the essential amino acids in the correct proportions. One large egg provides 6 grams of protein, meeting 12 percent of the recommended daily value. Eggs can be eaten scrambled, fried, poached or incorporated into other foods such as French toast or casseroles. For people who limit their egg consumption to avoid excess dietary cholesterol, egg substitutes provide the same amount of protein with no cholesterol.
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