What Do You Call a Vegan Who Eats Fish? Exploring Semi-Vegetarian Diets

Eating a primarily plant-based diet is becoming increasingly popular for health ethical and environmental reasons. Many people are choosing to cut out or reduce their consumption of meat dairy and eggs. But with so many different diet labels like vegan, vegetarian and pescatarian, it can get confusing. What do you call someone who is mostly vegan or vegetarian but occasionally eats fish? Let’s break down some of the most common semi-vegetarian diets.

Defining Vegetarianism

First, let’s start with some definitions. A vegetarian is someone who does not eat meat, poultry or seafood. However, there are several subsets of vegetarianism:

• Lacto-ovo vegetarians avoid meat fish and poultry but do eat eggs and dairy products. This is the most common type of vegetarian diet.

• Lacto vegetarians do not eat eggs but do consume dairy products.

• Ovo vegetarians avoid dairy but do eat eggs.

• Vegans avoid all animal products including meat, fish, poultry, eggs and dairy. They also avoid honey and products containing gelatin or other animal-derived ingredients.

So vegetarianism exists on a spectrum from lacto-ovo vegetarian to full vegan. But what about semi-vegetarians or those who are mostly vegetarian but eat fish?

Why Add Fish to a Vegetarian Diet?

There are several reasons why some vegetarians choose to incorporate fish and seafood into their diets:

• Nutrition: Fish provides beneficial omega-3 fatty acids EPA and DHA that are lacking in plant foods. Fish is also an excellent source of protein, vitamin B12, zinc, iron and other nutrients that can be low in strict vegetarian diets.

• Flexibility: Being pescatarian provides more options when dining out or at social gatherings compared to being completely vegetarian or vegan.

• Health benefits: Eating fish is associated with reduced risk of heart disease, obesity, type 2 diabetes and other chronic illnesses.

• Environmental impact: Raising livestock has a higher carbon footprint than wild-caught seafood. Some see eating fish as more sustainable.

• Ethics: While some take issue with eating any animals, others view consuming bivalves like clams and oysters as more ethical since they lack a central nervous system.

So adding occasional fish to a plant-based diet can provide nutritional and health benefits for some people. But what is the proper term for this type of semi-vegetarian?

Pescatarian

The most common term for a vegetarian who eats fish is a pescatarian (also sometimes spelled pescetarian). A pescatarian diet eliminates meat and poultry but includes fish and shellfish like shrimp, clams, scallops and lobster.

Most pescatarians also eat eggs and dairy products. However, a vegan pescatarian would avoid all animal products except for fish. Some pescatarians may apply ethical standards by choosing only sustainably caught wild fish.

Here is a typical pescatarian meal plan:

• Breakfast: oatmeal with almond milk, fruit, toasted nuts and seeds
• Lunch: lentil vegetable soup, garden salad with chickpeas, dressing and whole grain crackers
• Dinner: pasta with marinara sauce and sauteed vegetables, side salad and grilled salmon
• Snacks: yogurt with granola, hummus and veggie sticks, trail mix

Compared to vegetarian and vegan diets, research shows those who follow a pescatarian diet have a lower risk of obesity, heart disease and diabetes but still gain some benefits from eating fish.

Flexitarian

Another semi-vegetarian diet is called a flexitarian diet. A flexitarian consumes mostly plant-based foods but occasionally eats meat, poultry, eggs, dairy and/or fish.

There is no strict definition of how much or how often meat and other animal products can be consumed to be considered a flexitarian. It comes down to simply reducing animal product intake rather than eliminating it completely.

For example, a flexitarian might design a diet consisting of vegetables, fruits, legumes, whole grains, nuts, eggs and the occasional serving of chicken, fish or red meat one or two times per week. Some flexitarians follow a “weekend warrior” style and only eat meat on the weekends as a treat.

The flexitarian diet provides flexibility for those who want to reap the nutritional benefits of vegetarianism without adhering to a strict plant-only diet. It allows individuals to reduce their carbon footprint and potential exposure to antibiotics or contaminants from factory farm-raised meat while still consuming animal proteins in moderation.

Pollotarian

Some semi-vegetarians choose to add only poultry products like chicken and turkey to an otherwise vegetarian diet. The term for this is a pollotarian, also sometimes called pollo-vegetarian.

A pollotarian diet eliminates red meat, pork and seafood while allowing poultry, eggs, dairy products and plant-based foods. Reasons for choosing this type of diet may include health benefits, environmental impact or ethical concerns about red meat production.

Here is what a sample pollotarian daily meal plan could look like:

• Breakfast – Greek yogurt with berries, whole grain toast with avocado
• Lunch – Bean and veggie soup, side salad with grilled chicken
• Dinner – Veggie stir fry with brown rice and scrambled eggs
• Snacks – Cottage cheese and fruit, hummus and carrots

Semi-Vegetarian

Sometimes the phrase semi-vegetarian is used as an umbrella term for any diet that is mostly plant-based but incorporates occasional use of meat, poultry, fish, eggs or dairy products. Technically pollotarians, flexitarians and pescatarians could all fall under the semi-vegetarian definition.

However, semi-vegetarian is more commonly used to refer to a lacto-ovo vegetarian who occasionally eats meat. For example, a semi-vegetarian might eat a vegetarian diet 90% of the time but have pepperoni pizza or a hamburger once or twice a month. This provides more flexibility compared to a full vegetarian.

Making the Choice That’s Right for You

Deciding whether to add fish, poultry or the occasional red meat to your diet comes down to your own health needs and personal convictions. Talk to your doctor or meet with a registered dietitian to determine if you need to supplement a vegetarian diet to prevent any nutritional deficiencies.

Consider your ethical reasons for avoiding meat and determine if adding sustainable fish or organic poultry aligns with your principles. Take into account your dining habits and whether a semi-vegetarian diet will give you more options when eating out.

At the end of the day, there is no one-size-fits-all approach to vegetarian eating. Paying attention to your nutritional needs and choosing ethically raised proteins when you do consume them can allow for a balanced semi-vegetarian lifestyle.