Benefits of a Flexitarian Diet (Plus Meal Plan)

A flexitarian diet is a diet that prioritizes plant-based foods like whole grains, fruits, and vegetables and limits the consumption of animal protein like eggs, red meat, fish, and chicken. 

A flexitarian diet is typically adopted by people who want to decrease their meat consumption or those who are wanting to become vegetarian but are finding it difficult.

This type of plant-based diet can help prevent certain illnesses, such as high blood pressure, obesity, diabetes, and cancer. It is also benefits the environment by cutting down on water use and gas emissions. 

colorful array of fruits, vegetables, and protein

Health benefits

A flexitarian diet has many health benefits, including:

  1. Preventing cardiovascular disease: increased consumption of fruits and vegetables helps to combat free radicals and improve arterial health, preventing cardiovascular diseases such as high blood pressure, atherosclerosis, and heart attack;
  2. Supporting weight loss: eating more fiber-rich foods, such as whole grains, fruit, and vegetables, helps increase satiety and decrease hunger throughout the day;
  3. Lowering cancer risk: foods rich in vitamins and antioxidants help protect healthy cells from damage caused by free radicals;
  4. Avoiding diabetes: the dietary fiber found in whole grains, fruits, and vegetables helps to control blood sugar levels by slowing down the absorption of sugar in the body.

A flexitarian diet can also help preserve the environment by cutting down on gas emissions, logging, and water use. 

Also recommended: Weight Loss Diet: Best Foods to Eat, Avoid & Meal Plan tuasaude.com/en/weight-loss-diet

How to get started

According to registered dietitian Dawn Jackson Blatner, a flexitarian diet should start by increasing your consumption of fruits and vegetables. In addition, it is important to cut back on animal protein, such as eggs, red meat, chicken and fish. 

A flexitarian diet consists of three phases:

  1. Initial phase: in this phase, the recommendation is to cut out meat on two days of the week. Meat consumption during the remaining five days should not exceed 790 grams total;
  2. Advanced phase: in the advanced phase, it is recommended to avoid meat 3-4 days a week and to consume only 510 grams total during the rest of the week;
  3. Expert phase: the recommendation is to avoid meat 5 days a week and consume only 255 grams total the other two days.

It is important to remember that there is still no exact definition of a flexitarian diet. For example, a flexitarian diet could mean avoiding meat one day a week, decreasing the amount of animal protein in each meal, or eating meat only once a week.

It is important to talk to a registered dietitian before starting a flexitarian diet. They can help you develop an individualized diet plan that meets your specific goals and nutritional needs.

Foods to include

Foods that should be prioritized as part of a flexitarian diet include:

  • Vegetable protein, like tofu, tempeh, and seitan;
  • Legumes, like beans, chickpeas, edamame, lentils, soy, and black-eyed peas;
  • Whole grains, like brown rice, whole grain bread, quinoa, and oats;
  • Fruit, like apples, pears, avocado, oranges, watermelon, and papaya;
  • Vegetables, like lettuce, tomato, eggplant, and squash;
  • Root vegetables, like cassava, potatoes, sweet potatoes, and yams;
  • Plant-based drinks, like soy, almond, or rice milk;
  • Nuts and seeds, like almonds, flaxseeds, sesame seeds, and pumpkin seeds;
  • Herbs and spices, like basil, turmeric, mint, oregano, and ginger;
  • Beverages, like water, tea, and coffee.

Olive oil, avocado oil, and flaxseed oil are also recommended as part of this diet.

Foods to consume in moderation

The following foods should be consumed only in moderation as part of a flexitarian diet:

  • Red meat, such as beef, pork, and lamb;
  • Smoked and cured meats, like prosciutto, mortadella, linguiça, and sausage;
  • Fish, like salmon, sardines, sea bass, and tuna;
  • Poultry, like chicken, duck, and turkey;
  • Refined carbohydrates, like white rice, white bread, and pasta;
  • Milk products, such as milk, cheese, and yogurt;
  • Fast food, like hamburgers, french fries, chicken nuggets, and milkshakes.

It is also recommended to limit your consumption of sweets, such as sugar, jams, ice cream, sodas, cakes, and cookies.

Meal plan

The following table is an example of a 3-day flexitarian meal plan:

Meal

Day 1

Day 2

Day 3

Breakfast

1 cup of coffee (no sugar) + 3 rice cakes with guacamole

1 cup lemon balm tea + 2 slices whole wheat bread + 2 Tbsp hummus

1 cup of coffee (no sugar) + 2 oat pancakes with almond milk and cinnamon

Morning snack

1 banana + 4 walnuts

1 pear + 2 Brazil nuts

½ papaya with 1 Tbsp chia seeds

Lunch

2 Tbsp brown rice + 3 Tbsp bean salad made with white beans, tomato, onion, and cilantro + 1 side salad of lettuce, cucumber, and arugula dressed with 1 Tbsp olive oil + 1 orange

2 Tbsp quinoa + 200 g (7 oz) grilled tofu + 4 Tbsp broccoli, carrots, and green beans sauteed in 1 Tbsp of olive oil + 1 tangerine

1 grilled eggplant stuffed with soy Bolognese + 1 cooked sweet potato + 1 side salad of onion, tomato, cucumber, and grated carrot dressed with 1 Tbsp olive oil + 2 slices of pineapple 

Afternoon snack

1 smoothie made with 200 mL (6-7 oz) almond milk (or other plant-based beverage), ½ an apple, and 1 tsp ground flaxseed

1 bowl of porridge made with almond milk (or another plant-based beverage), oat flour, and ground cinnamon

1 soy yogurt + 4 chopped strawberries + 1 Tbsp pumpkin seeds

Dinner

2 Tbsp brown rice + 4 Tbsp vegetarian stew made with plantains, bell peppers, onion, tomato, coconut milk, and cilantro

1 bowl of vegetable soup made with potatoes, cabbage, kale, carrots, squash, and leeks + 1 slice of melon

1 piece of vegetable lasagna made with squash, mushrooms, eggplant, lasagna noodles, and homemade tomato sauce + 1 side salad of lettuce, watercress, and tomato dressed with 1 Tbsp olive oil

This meal plan is only one example of a flexitarian diet. For best results, consult a registered dietitian who can help you develop an individualized meal plan tailored toward your specific nutritional needs and preferences.