The Flexitarian Diet: A Detailed Beginner’s Guide

If you are looking to eat primarily plant-based foods but do not want to completely avoid meat, the flexitarian diet may be right for you

The flexitarian diet is an eating plan that encourages the consumption of mostly plant-based foods but is more flexible than vegan or vegetarian diets, allowing limited consumption of animal products.

If you are looking to eat primarily plant-based foods but do not want to completely avoid meat, the flexitarian diet may be right for you.

What is the flexitarian diet?

The flexitarian diet is a combination of the words “flexible” and “vegetarian,” which is essentially a flexible version of the vegetarian diet.

It allows you to focus on eating mostly vegetables, fruits, legumes. and whole grains while limiting intake of meat and animal products.

How does the flexitarian diet work?

The flexitarian diet recommends a 3-4-5 approach to calories, bringing your total intake to 1,500 calories a day.

Breakfast: 300 calories
Lunch: 400 calories
Dinner: 500 calories
Snacks: 300 calories

Depending on your health goals and individual needs, the recommendations for meat consumption are:

Beginner flexitarian: Avoid meat 2 days a week and have no more than 26 ounces of meat for the rest of 5 days.
Advanced flexitarian: Follow a vegetarian diet at least 3-4 days a week and have no more than 18 ounces of meat during the rest of the week.
Expert flexitarian: Follow a vegetarian diet for 5 days, allowing yourself to eat up to 9 ounces of meat on the other 2 days.

What to eat and what to avoid on the flexitarian diet

The flexitarian diet emphasizes plant protein, minimally processed plant foods, and limiting animal products.

Foods to eat include:

Protein
Fruits
Vegetables
Whole grains
Nuts and seeds
Dairy
Milk alternatives
Herbs and seasonings

Foods to limit or consume in moderation include:

Eggs
Poultry (lean meat, chicken, turkey)
Fish (salmon, tilapia, cod, or shrimp)
Meat (grass-fed)
Dairy products (grass-fed)

Foods to avoid include:

Processed meats (bacon, sausage)
Refined carbs (white bread, white rice)
Added sugars (soda, pastries)
Fast foods (fries, burgers)

7 advantages of the flexitarian diet

1. Lowers the risk of heart disease

Studies suggest that a reduced intake of animal products and a higher intake of plant-based foods, such as fruits, vegetables, and whole grains, are associated with a lower risk of cardiovascular diseases. According to the American Journal of Clinical Nutrition, vegetarians had a 32% lower heart disease risk than nonvegetarians.

2. Helps prevent cancer

Research has shown that practicing a flexitarian diet in conjunction with regular physical activity can help reduce the risks of breast and prostate cancer.

3. Improves skin health

The flexitarian diet is high in foods that contain vitamins A, C, and E and polyphenols. This can help neutralize damaging free radicals, lower inflammation, protect against ultraviolet exposure, and promote collagen production, all of which are good for skin health.

4. Promotes weight loss

Eating mostly plant-based foods provides you with essential nutrients while lowering cholesterol and saturated fat levels, which results in weight control. The flexitarian diet also limits the consumption of refined sugar and highly processed foods.

5. Helps with diabetes management

Increased intake of plant-based foods and limiting animal products may help treat type II diabetes and reduce the risk of complications associated with the disease.

6. Environment-friendly

Reducing meat consumption can help the environment by decreasing greenhouse gas emissions and land and water use.

7. Budget-friendly

The cost of meat is often high compared to plant-based foods. In addition to being sustainable, the flexitarian diet can also be more cost-effective than other diets.

Are there any cons to the flexitarian diet?

The flexitarian diet is typically considered safe and healthy for most people. However, pregnant and lactating women should ideally talk to a doctor before changing their eating patterns.

Potential downsides to this diet may include nutrient deficiencies caused by lack of vitamin B12, zinc, iron, omega-3 fatty acids, and calcium, which are found in many animal products

People who suffer from irritable bowel syndrome (IBS) may also struggle with gastrointestinal distressed when eating a heavily plant-based diet.

1-week sample meal plan on the flexitarian diet

Table: 1-week sample flexitarian diet meal plan Breakfast Lunch Dinner Day 1

Oats with apples, flaxseed, and cinnamon
Salad with greens, shrimp, corn, black beans, and avocado
Lentil soup with whole grain bread and a side salad

Day 2

Whole grain toast with avocado and poached eggs
Burrito bowl with brown rice, beans, and vegetables
Zucchini noodles with tomato sauce and white beans

Day 3

Coconut yogurt with bananas and walnuts
Whole grain wrap with hummus, vegetables, and chickpeas
Grilled salmon, baked sweet potato, and green beans

Day 4

Smoothie made with unsweetened almond milk, spinach, peanut butter, and frozen berries
Kale caesar salad with lentils and tomato soup
Baked chicken, quinoa, and roasted cauliflower

Day 5

Greek yogurt with blueberries and pumpkin seeds
Chard wraps with mixed vegetables and peanut dipping sauce
Lentil stew and a side salad

Day 6

Eggs with sauteed vegetable and fruit salad
Peanut butter sandwich with crushed berries on whole grain bread
Black bean burgers with avocado and sweet potato fries

Day 7

Tofu scramble with mixed vegetables and spices
Quinoa salad with dried cranberries and pecans
Stuffed bell peppers with ground turkey and a side salad