Flexitarian diet plan for weight loss is a popular fad for weight loss and healthy living. What Is the flexitarian diet? It is touted to be an easy diet plan that allows you to eat different options at different times of the day, according to your taste buds.
Becoming a flexitarian can be very helpful for your weight loss goals. By adopting a few flexible dieting habits and adhering to the flexitarian food list, you will see an improvement in your lifestyle and an increase in your energy. In general, becoming a flexitarian is something that should be done gradually over time to avoid any major changes to the body. Below are some of the health benefits of flexitarian diet.
What Is the Flexitarian Diet?
As a flexitarian, you eat a mostly vegetarian diet. Occasionally, you eat meat. Simply put, it’s a semi-vegetarian lifestyle. By definition, the flexitarian diet is a combination of the words “flexible” and “vegetarian.” It’s a cross between being a full-fledged vegan and eating animal products every so often. This approach to eating—also known as a flexitarian diet—strikes a balance between flavor and pleasure, and nutrition and sustainability.
Like the Mediterranean diet, the flexitarian diet is less of a diet and more of a lifestyle. In essence, the flexitarian diet is synonymous with ‘flexible vegetarianism.’ A majority of the time, you load up on fruits, veggies, legumes, grains, plant-based sources of protein, etc.
Flexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago by Registered dietitian Dawn Jackson Blatner in her 2009 book, The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life. Through a flexitarian approach, she encourages minimizing meat without excluding it altogether. It’s an inclusive eating plan. Meaning, it’s less about taking away foods and more about adding to the foods you already eat. It gradually guides you to eat more veggies while still enjoying your favorite meats.
How Does the Flexitarian Diet Work?
As the name implies, it’s all about flexibility. You have a range of options: Flexible meal plans, meat-substitute recipes, and more. Plus it’s a helpful way to introduce vegetarianism into a family’s current lifestyle. In essence, this semi-vegetarian diet focuses on healthy plant proteins and other whole, minimally processed plant-based foods. It encourages meat and animal products, but in moderation. But, what does this imply? Depending on your commitment level to the flexitarian diet, you could be consuming 9-28 ounces of meat per week. Ultimately, that’s the beauty of this way of eating, you can choose how much to cut down. And, you can do it gradually.
How to Eat Less Meat
If you’re overwhelmed by cutting down your meat consumption, don’t fret. Eating less meat is akin to gradually cutting back on caffeine. To start, forgo meat two days per week. In the beginning, aim for no more than 3-ounces (about a card-deck-sized portion) of meat during mealtimes. One month later, focus on following a full vegetarian diet three to four days per week. Limit meat consumption to 18-ounces of meat during the other days. Eventually, follow a vegetarian diet for at least five days per week. When you do eat meat, try to limit it to under 10 ounces. Furthermore, when you do eat meat, aim for quality over quantity. If possible, choose organic, pasture-raised, grass-fed, and/or wild-caught animal protein.
Health Benefits of Flexitarian Diet
You might be wondering—is the flexitarian diet a healthy option to consider? The short answer: Yes. According to Dawn Jackson Blatner, flexitarians weigh 15% less, have a lower rate of heart disease, diabetes, and cancer, and live 3.6 years longer than their carnivorous counterparts. According to Cleveland Clinic, other benefits include improved heart health, weight loss, decreased risk of type 2 diabetes, and environmental stewardship.
The flexitarian diet is also easy to follow, can help you save money, and can aid in satiation (from eating more nuts, seeds, and healthy fats). At any rate, it emphasizes prioritizing and eating produce. In turn, this will likely cut down on your consumption of salt and sugar-laden processed and packaged foods.
- Less risk of heart disease – diets that are rich in fibre are good for your heart health and although this has been looked into in terms of plant based diets, the fact that flexitarian diets are meant to be mainly plant based, this still gives us a good indication of what health benefits to expect.
- Weight loss – plant foods have a lot less calories so having more of them in your diet is going to do wonders for your waistline. And as long as flexitarians really limit their meat intake, there’s no reason why this wouldn’t help them lose weight too.
- Diabetes – there have been studies that support the fact that type 2 diabetes was less prevalent in flexitarians or semi-vegetarians than meat eaters. This is most likely due to the fact that these people were not eating as many processed products and foods with a high unhealthy fat count.
- Good for the environment – meat consumption has many detrimental effects on the environment so cutting a lot of meat out of your diet can help ease that. Eating more sustainable foods is good for your health as what is good for the earth is good for us!
- Sustainable – there have been studies that show that living by a flexitarian diet is a more sustainable lifestyle than even a vegetarian diet meaning that it is not only healthy for you but that you’re keeping the planet healthy too.
Disadvantages of the Flexitarian Diet
While the cons are few, you may feel deprived on the flexitarian diet. In essence, like all diets, eating this way has the potential to feel restrictive. However, this really depends on your why behind taking a flexitarian approach and your overall relationship with food. Secondly, you may feel tempted to fill up on processed foods. Rather than replace meat with junk and processed options, keep healthy snacks on hand: Raw walnuts, fresh fruit, meal prepped veggies and hummus, hard-boiled eggs, etc. Lastly, be mindful of your B12 and iron levels. Both of these are essential for energy and are abundant in animal protein. As a reminder, consult your healthcare physician before making changes to your diet.
Flexitarian Food List
Aim to eat the least processed, most natural form of foods. Don’t worry about counting calories! IF you’re eating plant-based foods that come from the earth, you’re getting fiber and a variety of micro and macronutrients. This style of eating is meant to be inclusive, so here’s what to add to your grocery list:
- Fruits
- Vegetables
- Plant proteins (beans such as black, kidney or navy, edamame, chickpeas, lentils, tofu)
- Whole grains (brown rice, oats, barley, and quinoa)
- Plant-based milk (although dairy milk is fine in moderation)
- Eggs
- Dairy (cheese, yogurt, or dairy alternatives)
- Meat and seafood, in moderation
Tips Before Starting the Flexitarian Diet
Before getting started, skim through this checklist:
- Fuel up on whole foods. Eat plenty of healthy whole foods, like legumes and beans, nuts and seeds, whole grains, and eggs (if you’re flexi-vegetarian). These contain protein and complex carbs, helping you feel satiated. Don’t forget healthy fats, like coconut oil and avocado.
- Opt for high quality meat. To help you get your B12 and iron levels, consider red meat, like lamb and beef or fatty fish (salmon) and shellfish. When you do eat meat or animal, try to make it intentional.
- Start slow. You can ease into the flexitarian diet and define your own version of it. Furthermore, try new recipes! Michael Pollan’s book, Mostly Plants is a resourceful, delicious place to start.
What to Eat on a Flexitarian Diet:
- Beans
- Lentils
- Tofu
- Edamame
- Whole grains (quinoa, bulgur, wheat, oats)
- Eggs
- Fruits
- Vegetables
- Tempeh
- Seitan
- Eggs
- Dairy (yogurt, kefir, milk)
- Non-dairy milks (almond, soy, oat, coconut)
- Nuts, nut butters and seeds
Flexitarian Diet Plan for Weight Loss
- Prepare Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese to have for breakfast on Days 2, 3, 4 and 7.
- Make Spinach & Artichoke Salad with Parmesan Vinaigrette to have for lunch on Days 2 through 5.
Day 1
Breakfast (290 calories)
- 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (78 calories)
- 1 hard-boiled egg
- Pinch of salt & pepper
Lunch (367 calories)
- 1 serving Veggie & Hummus Sandwich
- ½ cup blueberries
P.M. Snack (181 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Dinner (569 calories)
- 1 serving Stuffed Potatoes with Salsa & Beans
- 1 serving Guacamole Chopped Salad
Daily Totals: 1,486 calories, 64 g protein, 179 g carbohydrate, 43 g fiber, 63 g fat, 1,613 mg sodium
To Make it 1,200 Calories: Omit the blueberries at lunch and the Guacamole Chopped Salad at dinner.
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast plus add 18 dried walnut halves to lunch.
Day 2
Breakfast (272 calories)
- 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
- ½ cup low-fat plain kefir
- 1 medium peach
A.M. Snack (167 calories)
- 1 cup blackberries
- 8 dried walnut halves
Lunch (355 calories)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
- 1 plum
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (504 calories)
- 1 serving Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Daily Totals: 1,503 calories, 81 g protein, 105 g carbohydrate, 28 g fiber, 90 g fat, 1,613 mg sodium
To Make it 1,200 Calories: Omit the peach at breakfast and the blackberries at the A.M. snack plus change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 1 serving Berry-Kefir Smoothie to lunch and add 1 serving Cucumber & Avocado Salad to dinner.
Day 3
Breakfast (272 calories)
- 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
- ½ cup low-fat plain kefir
- 1 medium peach
A.M. Snack (230 calories)
- 1 cup low-fat plain Greek yogurt
- 1 cup raspberries
Lunch (355 calories)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
- 1 plum
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (439 calories)
- 1 serving Greek Salad with Edamame
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,501 calories, 86 g protein, 118 g carbohydrate, 31 g fiber, 81 g fat, 1,749 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and omit the baguette at dinner.
To Make it 2,000 Calories: Add 1 serving Berry-Kefir Smoothie to lunch and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 4
Breakfast (272 calories)
- 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
- ½ cup low-fat plain kefir
- 1 medium peach
A.M. Snack (173 calories)
- ½ cup blueberries
- 10 dried walnut halves
Lunch (355 calories)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
- 1 plum
P.M. Snack (141 calories)
- 1 cup low-fat plain kefir
- ½ cup blackberries
Dinner (546 calories)
- 1 serving Beefless Vegan Tacos
- 1 serving Pineapple & Avocado Salad
Daily Totals: 1,486 calories, 68 g protein, 132 g carbohydrate, 29 g fiber, 84 g fat, 1,691 mg sodium
To Make it 1,200 Calories: Omit the kefir at the P.M. snack and omit the Pineapple & Avocado Salad at dinner.
To Make it 2,000 Calories: Add 1 serving Berry-Kefir Smoothie to lunch and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.
Day 5
Breakfast (290 calories)
- 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (105 calories)
- 8 dried walnut halves
Lunch (355 calories)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
- 1 plum
P.M. Snack (208 calories)
- 1 cup low-fat plain Greek yogurt
- ½ cup blueberries
Dinner (564 calories)
- 1 serving Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing
- 1 serving Everything Bagel Avocado Toast
Daily Totals: 1,521 calories, 69 g protein, 134 g carbohydrate, 32 g fiber, 83 g fat, 1,708 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the P.M. snack and omit the Everything Bagel Avocado Toast at dinner.
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana plus add 1 medium apple and increase to 15 dried walnut halves at the A.M. snack.
Day 6
Breakfast (290 calories)
- 1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (353 calories)
- 1 serving Green Goddess Salad with Chickpeas
- 1 cup strawberries, halved
P.M. Snack (224 calories)
- 1 cup low-fat plain Greek yogurt
- 1 medium peach, sliced
Dinner (419 calories)
- 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,492 calories, 80 g protein, 174 g carbohydrate, 35 g fiber, 58 g fat, 1,517 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 3/4 cup low-fat plain kefir and omit the yogurt at the P.M. snack.
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana plus add 1 serving Cucumber & Avocado Salad to dinner.
Day 7
Breakfast (272 calories)
- 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
- ½ cup low-fat plain kefir
- 1 medium peach
A.M. Snack (208 calories)
- 1 cup low-fat plain Greek yogurt
- ½ cup blueberries
Lunch (353 calories)
- 1 serving Green Goddess Salad with Chickpeas
- 1 cup strawberries, halved
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (441 calories)
- 1 serving Cherry Tomato & Garlic Pasta
- 2 cups mixed greens
- 1 serving Garlic-Dijon Vinaigrette
Daily Totals: 1,479 calories, 90 g protein, 159 g carbohydrate, 35 g fiber, 61 g fat, 1,671 mg sodium
To Make it 1,200 Calories: Reduce to 1/2 cup yogurt at the A.M. snack plus change the P.M. snack to 1/2 cup sliced cucumber.
To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack and add 1 serving Berry-Kefir Smoothie to lunch.