HEALTHY MEAL PLANS
Incorporating groundfish is easy!
Designed with health professional in mind, our groundfish-based meal plans have been carefully curated to help your patients/ clients achieve their health goals. As every person has their own unique nutritional needs, these meal plans do not follow a strict calorie target per day but promote healthy, balanced eating with Groundfish species such as Pacific Rockfish, Sole or Black Cod alongside other whole foods. Groundfish species are easy and quick to prepare, versatile and suitable for many preparation methods, and they are among the most affordable seafood available.
Our 3-day high-protein, low-carb meal plan showcases the exceptional protein content of groundfish species like Rockfish, Lingcod, and Black Cod. Each meal containing our species contains at least 25-34g of protein. Rich in lean protein, essential omega-3s, and micronutrients, these species are ideal for promoting muscle protein synthesis, weight management, and overall health. By emphasizing high-protein groundfish and minimizing carbohydrates, this plan supports satiety, metabolic health, and digestive function, making it a perfect recommendation for patients and/or clients aiming for sustainable weight loss and enhanced vitality.
Our 3-day heart-healthy meal plan highlights groundfish species such as Black Cod, Widow Rockfish, and Thornyhead. Known for their rich omega-3 content, these fish deliver lean protein while providing essential Omega-3 fatty acids(EPA and DHA) that can help support cardiovascular health, reduce inflammation, and promote healthy cholesterol levels. Plant based foods contain ALA, not EPA and DHA which are essential, making these species very important to incorporate into one’s diet. By integrating these nutrient-dense and high omega-3 fish into a balanced meal plan, patients and/or clients can enjoy improved heart function and long-term heart health, making it an excellent recommendation for those at risk or managing cardiovascular conditions.
Our 3-day meal plan is carefully crafted for individuals who are pre-diabetic, or type 2 diabetes, focusing on groundfish species like Rockfish, Lingcod, and Black Cod. These fish are low in saturated fats, rich in high-quality protein, and a valuable source of omega-3 fatty acids. By stabilizing blood sugar levels and providing sustained energy, the high-protein, high-fiber, and lower-carb design of this meal plan helps manage insulin sensitivity while promoting overall well-being. This plan can help patients and/or clients aiming to balance glucose levels, reduce inflammation, and maintain a healthy diet.
FEATURED HEALTHY RECIPES
Omega-3 Rich Black Cod Power Bowl
High-Protein Thornyhead Fish Tacos
High-Protein Rockfish Confetti Ceviche
High-Protein Baked Rockfish w/ Greek Salad
Common Questions
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White fish is great for weight loss, especially groundfish species such as Rockfish, Lingcod, Petrale Sole, and Dover Sole. These species are high in lean protein which can help support healthy weight loss. Focusing on incorporating more high protein groundfish species can help you achieve 30+ grams of protein per meal which helps balancing blood sugar levels, increasing satiety and sustaining energy throughout the day. Want to jumpstart your weight loss journey? Be sure to read our newsletter about Managing Weight with Seafood, and download our High protein/low carb meal plan.
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Yes, fish, especially white fish, is high in protein and provides all nine essential amino acids that our bodies cannot produce on its own. Our bodies need these essential amino acids for growth, repair, and maintaining muscle mass. However, not all fish have the same protein content. Some of the highest protein sources are Dover Sole, Petrale Sole, Rockfish and Lingcod. These white fish species are excellent sources of lean and high-quality protein. Dover Sole boasts a 97% protein calories (% of total calories), Petrale Sole 95% and Rockfish between 90-95% depending on species, which is higher than chicken breast, egg whites or the best protein powder on the market. See how fish species compare to other common protein foods here.
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When it comes to bodybuilding, fish is a great source of lean protein that can help build and repair muscle while providing essential nutrients. The best sources of fish for bodybuilding are Rockfish, Lingcod, Petrale Sole, and Dover sole. These species are especially high in lean protein and contain omega-3 fatty acids along with essential vitamins and minerals that can help support muscle growth and recovery. To learn more about how to incorporate more protein-rich recipes for your body building journey, download our High protein/low carb meal here.
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Fish is excellent for heart health, particularly fish rich in omega-3 fatty acids such as Black Cod, Thornyhead, and Widow Rockfish. These fish have the highest omega-3 content than other seafood on the market. Eating fish with high amounts of Omega-3 fatty acids can help reduce inflammation, lower blood pressure, lower cholesterol levels, all of which contribute to a healthier heart. To learn more about how to incorporate more heart healthy recipes that include groundfish species, download our Omega-3 rich Heart-healthy meal plan here.
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Yes, seafood is a great choice for individuals with pre-diabetes and diabetes, especially groundfish such as Rockfish, Lingcod, Dover Sole, and Petrale Sole. These species are high in protein, low in fat, and rich in nutrients that are ideal for promoting heart health, blood sugar balance, and managing weight-all key considerations for people with pre-diabetes and diabetes. To learn more about how to incorporate more healthy seafood options for diabetes, download our 3-day diabetic friendly meal plan on this page.