How Seafood Can Fuel Your Weight Loss Journey in 2025

What comes to mind when you think of seafood? You might think of the briny smell of the ocean, lazy days out on the water, grilled shrimp right off the barbecue, or your favorite nostalgic tuna noodle casserole recipe. But did you know that seafood can also be an important tool for weight management? With new weight loss trends around every corner, there’s no better time than right now to go back to the fundamentals for success in 2025 and beyond.

BUILD REALISTIC GOALS 

Let’s start with the basics: How do you get started on a weight loss journey that actually sticks? The best way to reach your goals is to make them as attainable as possible. When it comes to food, affordability is crucial: while prepared meal delivery services may sound convenient, the costs can quickly add up—and cause you to abandon the whole plan. Instead, stock up on affordable whole foods that are rich in protein and fiber, then identify simple recipes that maximize flavor and minimize prep time. (Need ideas? We’re here for you!) Pair that with moderate movement to start, and everything is set in place for you to make small, meaningful lifestyle changes that add up to big results. 

MAKE SMART FOOD CHOICES

We all know that food is more than just fuel for our bodies—it’s also a vital form of pleasure and connection, and is often a critical part of social gatherings. While cutting out foods or food groups may seem like the easiest and quickest fix, it’s often not sustainable over time. It can also lead to feelings of deprivation, especially if you’re not able to partake in fun social activities with friends. After all, who wants to stay home with a green juice if everyone else is going out to dinner?

This is where seafood can play a key role in your weight loss journey. It’s an excellent source of high-quality protein, features omega-3 fatty acids, and contains other good-for-you vitamins and minerals that are lacking in many typical American diets. Seafood also comes in a variety of flavors, textures and formats–from fresh to tinned to portable packets, you can often find something that works for both your taste and your budget.

Let’s dig into the many benefits of seafood when it comes to weight loss. Did you know that one 5 oz can of tuna or salmon provides approximately 30 grams of protein? Protein helps to keep you full for longer, which can naturally help you snack less and reduce your caloric intake throughout the day—simply because you aren’t as hungry as often. 

Tuna and salmon also come in a variety of flavors, from simply seasoned in spring water to boldly flavored with garlic, olive oil, spicy chilis, and more. With a plethora of flavors available, a new eating experience is always on the horizon—so you never feel deprived or bored.

Maybe best of all, seafood is getting more and more convenient thanks to grab-and-go options like packets, no-drain cans, and customizable tuna and salmon salad kits. Having high-protein options packed in your car, purse or travel bag can help ward off the midday munchies and work with your goals instead of against them.

PAIR YOUR SEAFOOD SMARTLY

Want to know the secret to meals that keep you satisfied for hours? Remember that whole grains, a generous serving of your favorite fish, and a rainbow of vegetables create more than just a pretty plate—they provide the perfect mix of protein, fiber, and nutrients that helps prevent those 4 pm energy crashes. Remember, too, that building a balanced plate means packing it with a variety of flavors and textures as well as nutrients. Our Tuna Waldorf Salad, for example, has crunch, creaminess, leafy greens, and just a touch of sweetness for an end result that tastes so good you’ll forget it has anything to do with weight management. Another power recipe is our Everything Bagel Salmon Brown Rice Bowl, which layers morsels of salmon atop a bowl of brown rice with shredded carrots, radishes, and avocado. If Mexican is more your speed, try an Avocado Tuna Salad, which gets its savory kick from cumin, chili powder, cilantro and red onion. Pair it with a warmed whole grain tortilla, scoop of quinoa, or brown rice, and you’ve got yourself a satisfying dinner. 

MAKE THE LITTLE LIFESTYLE SHIFTS

While the basics of weight management might seem straightforward, lasting success comes from making thoughtful choices that go beyond just what’s on the menu. Here’s how to set yourself up for success:

Start with mindful eating—this means really tuning in to your body’s signals. Before reaching for that snack, pause and check in with yourself: Are you actually hungry, or just bored? Tired? Overwhelmed? Understanding your eating patterns helps you make choices that truly serve you. Maybe you’ll discover that afternoon stress makes you crave sugar, and a quick walk might be what you really need.

Remember the power of small wins. Instead of overhauling your entire routine overnight, focus on one or two changes you can realistically maintain. These small shifts might not seem dramatic, but they create the foundation for lasting change—and success tends to snowball once you get started.

FIND ENJOYABLE MOVEMENT

Here’s a refreshing thought: exercise doesn’t have to mean spending hours at the gym or forcing yourself through workouts you hate. The best type of movement is the one you’ll actually stick with. Maybe that’s taking a walk during your lunch break, dancing in your kitchen while dinner cooks, or finally trying that yoga class with your friend. The key is finding activities that fit naturally into your day and—this part’s important!—that you genuinely enjoy.

Start small: Even 10–15 minutes of movement counts. As you build strength and confidence, you might find yourself naturally wanting to do more. This isn’t about dramatic transformations (although in time, they might happen)—it’s about making sustainable changes that support your overall well-being.

ON A GLP-1 JOURNEY?

The use of semaglutide medications like Ozempic, Wegovy and others has become an increasingly common tool for weight management—but it’s important to remember that these medications also increase the need for high-protein, nutrient-dense meals to help you maintain your muscle mass, keep you feeling full, and support healthy eating habits. With its impressive protein quantities, seafood is the perfect complement to semaglutide medications—and just happens to be one of the easiest foods to integrate into your diet. If you’re taking one of these medications, always talk to your doctor first about the best way to fuel your body before making any changes.

PUT IT ALL TOGETHER

Your weight loss journey doesn’t have to be complicated or expensive. By combining protein-rich seafood options with colorful vegetables, whole grains, and easy movement, you’re setting yourself up for lasting success. Keep convenient options like tuna packets and salmon pouches on hand for busy days, experiment with new recipes that excite your taste buds, and most importantly, be patient with yourself. With seafood as your ally, you’ve got a versatile, nutritious foundation for building healthy habits that last far beyond the latest fad diet. Here’s to making choices that fuel both your body and your goals—one delicious meal at a time.