What Is a Pollotarian Food plan? Advantages, Meals Lists, and Extra

A pollotarian is somebody who eats poultry however not crimson meat or pork merchandise.

Folks select this dietary sample for varied causes.

For some, changing into pollotarian is a step in the direction of changing into vegetarian, whereas others are extra involved in regards to the well being and environmental results of consuming crimson meat.

This text gives an outline of the pollotarian food regimen, together with its advantages, downsides, meals to eat and keep away from, and a pattern meal plan.

Also called pollo-vegetarian, the pollotarian food regimen is taken into account to be a sort of semi-vegetarianism, as some types of animal meat are allowed.

Whereas the prefix “pollo” actually interprets to “chicken” in Spanish, pollotarians typically eat all types of poultry, together with turkey and duck.

Individuals who observe this food regimen don’t eat crimson meat or pork merchandise. Moreover, some embody eggs and dairy merchandise of their food regimen, whereas others don’t.

Pollotarians who typically eat fish and seafood are thought of pesce-pollotarians.

Along with permitting poultry, the food regimen emphasizes plant-based meals, similar to complete grains, fruits, greens, nuts, seeds, and wholesome fat.

As there are not any set tips concerning the categories and quantities of poultry to devour, the nutrient composition of a pollotarian food regimen can range enormously by particular person.

Abstract A pollotarian food regimen is a sort of semi-vegetarianism wherein rooster is allowed, however crimson meat and pork usually are not. Some pollotarians can also embody eggs and dairy of their food regimen. Those that eat fish and seafood are thought of pesce-pollotarians.

Given the restricted quantity of analysis on the pollotarian food regimen particularly, its potential well being advantages are largely based mostly on the discount and elimination of crimson and processed meats.

The food regimen could present advantages much like these provided by vegetarian diets, because it additionally emphasizes plant-based meals.

Might lower coronary heart illness threat

Some research have related excessive intakes of crimson meat, particularly processed crimson meats, with an elevated threat of coronary heart illness (1, 2, 3, 4, 5).

In distinction, population-based research have linked poultry consumption to a decreased threat of coronary heart illness. This relationship could also be attributable to an elevated poultry consumption leading to a decreased consumption of crimson meat (1, 6, 7).

In a research in 84,136 ladies, changing 1 serving of unprocessed crimson meat per day with poultry was related to a 19% decreased threat of coronary heart illness (1).

Along with being decrease in crimson and processed meats, pollotarian diets are supposed to be excessive in plant meals.

In consequence, the food regimen might be wealthy in fiber and antioxidants, which can shield towards coronary heart illness by lowering blood stress and rising HDL (good) ldl cholesterol (8).

Might decrease your threat of sure cancers

Excessive consumption of crimson meat, notably processed crimson meat, has been related to an elevated threat of sure varieties of most cancers, together with colorectal most cancers (9, 10, 11).

In distinction, common consumption of poultry has not been related to colon most cancers, and vegetarian diets could even assist shield towards it (11, 12).

An observational research in 492,186 adults discovered that for each 1,000 energy eaten, a 10-gram improve in poultry consumption mixed with an equal discount in crimson meat was linked to a major 3–20% decreased threat of a number of varieties of most cancers (13).

Due to this fact, changing crimson meat with poultry and extra plant-based meals by following a pollotarian food regimen could scale back your threat of some varieties of most cancers.

Might lower sort 2 diabetes threat

Sure varieties of crimson meat, particularly processed meats, have been related to an elevated threat of sort 2 diabetes (14).

In a research in 53,163 wholesome adults, changing processed crimson meat with poultry, fish, and unprocessed crimson meat was discovered to considerably scale back sort 2 diabetes threat over the 15-year follow-up interval (15).

Pollotarian diets are additionally meant to be excessive in plant meals, which can shield towards sort 2 diabetes, as these meals are sometimes excessive in fiber and low in saturated fats.

One research in over 60,000 adults discovered that semi-vegetarians had been 1.5% much less more likely to have sort 2 diabetes, in contrast with non-vegetarians (16).

Might assist weight reduction

A pollotarian food regimen can also profit your waistline.

Poultry is mostly decrease in energy and saturated fats than crimson meat and pork merchandise, whereas nonetheless being a great supply of protein.

Analysis has proven {that a} high-protein food regimen can scale back urge for food, serving to you eat fewer energy all through the day (17, 18).

Moreover, those that observe vegetarian diets are likely to have a decrease physique mass index (BMI) than non-vegetarians, whereas primarily plant-based diets, similar to a pollotarian food regimen, have been discovered to help weight reduction (19, 20, 21).

Abstract As a consequence of a decrease consumption of crimson meat and better consumption of plant-based meals, a pollotarian food regimen could lower your threat of power circumstances like coronary heart illness, some varieties of most cancers, and kind 2 diabetes. It might additionally assist weight reduction.

A pollotarian food regimen could profit the atmosphere.

One research discovered that producing beef requires 28 instances extra land and 11 instances extra irrigation water than producing different livestock. Plus, it produces 5 instances extra greenhouse fuel emissions, on common, in contrast with different livestock, together with poultry and pork (22).

Moreover, plant-based meals are sometimes discovered to be extra sustainable than animal merchandise, as they require fewer sources than elevating animals (23).

Nonetheless, analysis means that lowering your general consumption of animal merchandise and selecting extra sustainable choices, similar to rooster, can nonetheless profit the atmosphere and could also be extra sensible for present meat-eaters (24).

Abstract Lowering your consumption of crimson meat and changing it with extra sustainable choices, together with poultry and plant meals, might be good for the atmosphere through the use of fewer sources and lowering greenhouse fuel emissions.

A well-planned pollotarian food regimen that accommodates a wide range of plant-based meals together with reasonable poultry consumption might be fairly wholesome and never require any supplementation.

Nonetheless, as with different vegetarian dietary patterns, some individuals could also be susceptible to nutrient deficiencies when reducing again on animal merchandise.

Potential nutrient deficiencies to concentrate on when following a pollotarian food regimen embody:

  • iron
  • zinc
  • vitamin B12
  • calcium
  • omega-Three fatty acids

Iron and zinc are current in plant meals however higher absorbed from animal merchandise. Whereas poultry accommodates each minerals, pollotarians should have to be aware of together with enough plant-based sources of iron and zinc (25).

Vitamin B12 is barely present in animal merchandise. Relying on how a lot poultry a pollotarian chooses to incorporate of their food regimen, a B12 complement could also be really helpful.

For pollotarian diets that don’t embody dairy, it’s vital to include plant-based sources of calcium, together with kale, white beans, sesame seeds, and complete soy merchandise.

Lastly, if fish and seafood are restricted, a pollotarian is probably not getting enough quantities of omega-Three fatty acids, that are important and vital for bodily and psychological well being (26).

Sources of the plant-based type of omega-3 — alpha-linolenic acid — embody walnuts, in addition to chia and flax seeds.

Abstract Pollotarians could also be susceptible to sure dietary deficiencies, notably vitamin B12, calcium, and omega-3s, relying on their meals selections.

A pollotarian food regimen is ideally excessive in plant-based meals and accommodates reasonable quantities of poultry. Meals which can be okay to eat on a pollotarian food regimen embody:

  • Complete grains and grain merchandise: quinoa, oats, millet, farro, and many others.
  • Fruits: apples, grapefruit, bananas, berries, pears, and many others.
  • Greens: broccoli, spinach, squash, potatoes, peppers, and many others.
  • Legumes: lentils, chickpeas, black beans, kidney beans, and many others.
  • Nuts, nut butters, and seeds: pumpkin seeds, almond butter, walnuts, and many others.
  • Poultry: together with rooster, turkey, and duck
  • Plant-based protein: tofu, pea protein, seitan, and many others.
  • Wholesome fat: avocados, olive oil, coconut, coconut oil, and many others.
  • Non-dairy merchandise: almond milk, coconut yogurt, coconut milk, and many others.

Pollotarians can also select to incorporate eggs and dairy merchandise.

Abstract A pollotarian food regimen contains a wide range of complete, plant-based meals and reasonable consumption of poultry. Relying on the person, eggs and dairy merchandise can also be eaten.

Apart from poultry, pollotarians don’t eat another animal meat. Whereas some could embody fish and shellfish, they might technically be thought of pesce-pollotarians.

Meals to keep away from on a pollotarian food regimen embody:

  • beef
  • pork
  • lamb
  • recreation meat, similar to bison, elk, and venison
  • fish
  • shellfish

Moreover, consumption of fried poultry needs to be minimized.

Abstract All types of crimson meat and pork are averted on a pollotarian food regimen. Whereas the addition of fish and seafood is technically a pesce-pollotarian food regimen, some pollotarians could embody them.

If you happen to’re eager about attempting a pollotarian food regimen, this five-day meal plan can provide you concepts for how you can make the change.


  • Breakfast: coconut yogurt with almonds, berries, and floor flax seeds
  • Lunch: Mediterranean quinoa bowl with roasted zucchini, cherry tomatoes, and chickpeas
  • Dinner: roasted butternut squash and cauliflower tacos with pinto beans, guacamole, and pumpkin seeds


  • Breakfast: breakfast burrito with a whole-wheat tortilla, black beans, scrambled tofu, avocado slices, and salsa
  • Lunch: combined greens salad with grilled rooster breast, strawberries, and almonds
  • Dinner: tofu and veggie stir-fry with brown rice


  • Breakfast: two slices of whole-grain toast with almond butter and berries
  • Lunch: lentil soup with whole-grain bread and a facet salad
  • Dinner: veggie paella with mushrooms, peppers, onions, and artichokes


  • Breakfast: in a single day oats with banana slices, chia seeds, peanut butter, and cinnamon
  • Lunch: black-bean burger with avocado and candy potato fries
  • Dinner: stuffed bell peppers with floor turkey and a facet salad


  • Breakfast: breakfast skillet with tempeh, candy potatoes, broccoli, and spices
  • Lunch: chopped Thai kale salad with cashews, edamame, mango, and peanut sauce
  • Dinner: stuffed whole-wheat pitas with baked falafel, hummus, tomatoes, spinach, and grilled rooster

Whereas poultry is included in a pollotarian food regimen, the main focus continues to be on consuming a nutritious food regimen excessive in complete, plant-based meals. Some individuals could select to eat extra or fewer servings of poultry and incorporate dairy merchandise or eggs.

Abstract This five-day meal plan gives meal concepts for following a pollotarian food regimen. Nonetheless, the quantity of poultry eaten could range by particular person.

A pollotarian food regimen focuses on complete, plant-based meals with the inclusion of poultry carefully.

Because it’s wealthy in high-fiber, plant-based meals and reduces crimson meat and pork consumption, it might profit coronary heart well being, assist weight reduction, and shield towards sort 2 diabetes and sure varieties of most cancers.

In contrast with the common Western food regimen, it might even be good for the atmosphere.

Total, a pollotarian food regimen could be a wholesome, extra sensible possibility for meat-eaters who wish to eat much less crimson meat and extra plant-based meals.

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