What Are the Rules of the Flexitarian Diet?
Ever wonder how to eat healthier without giving up meat completely? The flexitarian diet might be just what you’re looking for! This way of eating lets you enjoy the best of both worlds – mostly plant foods with some meat now and then. It’s like being a part-time vegetarian, and many people find it easier to stick with than stricter diets.
What Is the Flexitarian Diet?
The flexitarian diet combines two words: “flexible” and “vegetarian.” Created by dietitian Dawn Jackson Blatner, this eating plan encourages people to eat mostly plant foods but allows meat and other animal products in small amounts. The main idea is to add more plant foods to your meals rather than removing meat completely.
Benefits of Going Flexitarian
The flexitarian diet has many good points! People who eat this way often lose weight, have better health, and help the planet too. Studies show that eating more plants and less meat can lower your chances of heart disease, diabetes, and some cancers. Your wallet might thank you too, since beans and vegetables usually cost less than meat.
How Flexitarian Differs From Other Diets
The flexitarian diet stands out because it doesn’t have strict rules like other eating plans. Unlike vegans who eat no animal products at all, or vegetarians who avoid meat but might eat eggs or dairy, flexitarians can eat small amounts of any animal foods. This makes it easier for many people to follow long-term.
The Basic Rules of Flexitarian Eating
The good news about the flexitarian diet is that there aren’t many hard rules! However, there are some simple guidelines that can help you follow this way of eating. Let’s look at what these are.
Focus on Plant Proteins
When reducing meat, you need to replace it with other protein sources. Beans, lentils, peas, nuts, seeds, and tofu can give your body the protein it needs. Try making bean chili, lentil soup, or tofu stir-fry as tasty meat-free meals.
Limit Meat Consumption
On the flexitarian diet, you don’t have to cut out meat completely. Instead, think of meat as a side dish rather than the main part of your meal. You might start with meatless Mondays, then slowly add more plant-based days each week.
Eat Mostly Whole Foods
Choose foods that are close to how they’re found in nature. Fresh fruits, vegetables, whole grains, and beans should make up most of what you eat. Try to avoid processed foods with long lists of ingredients you can’t pronounce.
Be Flexible!
The best part of the flexitarian diet is right in its name – flexibility! You can adjust how much meat you eat based on your needs and what works for your life. Going to a barbecue? Enjoy a hamburger! Had meat at lunch? Maybe go vegetarian for dinner.
Getting Started with Flexitarian Eating
Starting a new way of eating can seem hard at first. Here are some simple steps to help you begin your flexitarian journey without feeling overwhelmed.
Create a Meal Plan
Planning your meals ahead of time can make a big difference. Try to plan for 3-4 meatless days per week to start. Make a shopping list of plant proteins, whole grains, and lots of fruits and vegetables.
Stock Your Kitchen
Fill your pantry with plant-based staples like beans, lentils, whole grains, nuts, and seeds. Keep your fridge stocked with fresh produce. Having these foods on hand makes it easier to prepare plant-based meals.
Start with Familiar Foods
Begin by making plant-based versions of meals you already enjoy. Love spaghetti with meat sauce? Try it with lentils instead. Fan of tacos? Fill them with beans and vegetables rather than ground beef.
Use the Plate Method
A simple way to build flexitarian meals is to fill half your plate with vegetables and fruits, one quarter with whole grains, and one quarter with protein (either plant or animal based).
Flexitarian Diet Guidelines by Level
The flexitarian diet can be adjusted based on your experience and comfort level. Here’s a helpful breakdown of what different levels might look like:
| Level | Meat Consumption | Plant Foods | Sample Meal Plan |
|---|---|---|---|
| Beginner | About 26 oz (737g) of meat or poultry per week | 6-8 meatless meals per week | Meatless Monday, plus 1-2 meatless breakfasts and lunches |
| Advanced | About 18 oz (510g) of meat or poultry per week | 9-14 meatless meals per week | 3-4 meatless days per week |
| Expert | About 9 oz (255g) of meat or poultry per week | 15+ meatless meals per week | 5+ meatless days per week |
Common Flexitarian Foods
Wondering what foods to include in your flexitarian diet? Here are some great options to add to your shopping list.
Protein Sources
Good plant proteins include beans, lentils, chickpeas, tofu, tempeh, edamame, nuts, and seeds. When you do eat animal proteins, choose smaller portions of lean meats, fish, eggs, and dairy products.
Fruits and Vegetables
Aim to eat a rainbow of fruits and vegetables each day. Dark leafy greens, berries, citrus fruits, and colorful vegetables provide different vitamins and minerals your body needs.
Whole Grains
Brown rice, quinoa, oats, barley, bulgur wheat, and whole grain bread or pasta are excellent choices. These foods give you energy and help you feel full longer than refined grains.
Healthy Fats
Include sources of healthy fats like avocados, olive oil, nuts, and seeds. These foods help your body absorb certain vitamins and keep you satisfied after meals.
Sample Flexitarian Meal Plan
Not sure where to start? Here’s a simple meal plan for one day on the flexitarian diet:
Breakfast: Oatmeal topped with berries, nuts, and a drizzle of honey
Lunch: Black bean and vegetable soup with whole grain bread
Snack: Apple slices with peanut butter
Dinner: Grilled fish with quinoa and roasted vegetables
Dessert: Greek yogurt with a small amount of dark chocolate
On meatless days, you might replace the fish with grilled portobello mushrooms or a bean-based veggie burger.
Tips for Success on the Flexitarian Diet
These simple tips can help you stick with the flexitarian way of eating for the long run.
Start Slowly
Don’t try to change everything at once. Begin by adding one or two meatless days per week, then slowly increase as you get comfortable.
Find Plant-Based Recipes You Love
Look for tasty vegetarian recipes that make you excited about eating plants. When the food tastes good, you won’t miss the meat as much.
Be Prepared When Eating Out
Many restaurants now offer plant-based options. Look at menus ahead of time or ask your server for vegetarian choices. Most places can make simple changes to meals to make them meatless.
Don’t Worry About Being Perfect
Remember, the flexitarian diet is about progress, not perfection. If you eat more meat than planned one day, just try to eat more plants the next day.
FAQ About the Flexitarian Diet
Is the flexitarian diet healthy?
Yes! The flexitarian diet is considered very healthy by nutrition experts. It encourages eating more fruits, vegetables, and whole foods while limiting processed foods and added sugar.
Will I get enough protein on a flexitarian diet?
Most people easily get enough protein on a flexitarian diet. Plant foods like beans, lentils, nuts, and seeds provide protein, and the small amounts of animal products allowed add more.
Can kids follow a flexitarian diet?
Yes, a well-planned flexitarian diet can be healthy for kids. Make sure they get enough calcium, iron, and vitamin B12, which are important for growing bodies.
Will I lose weight on the flexitarian diet?
Many people do lose weight when switching to a flexitarian diet because plant foods tend to have fewer calories and more fiber than meat. However, weight loss depends on your overall eating habits.
Is the flexitarian diet expensive?
The flexitarian diet can actually save you money! Meat is often the most expensive part of meals, while beans, lentils, and seasonal vegetables typically cost less.
Can I be flexitarian if I don’t like vegetables?
Yes, but try to find vegetables you do enjoy. Roasting vegetables brings out their natural sweetness. You can also blend them into smoothies or sauces to hide the taste while still getting the nutrients.
The flexitarian diet offers a balanced, realistic approach to healthy eating that works for many people. By focusing on adding more plant foods rather than removing meat completely, it becomes easier to make lasting changes to your diet. Remember, even small steps toward eating more plants can lead to big health benefits over time!
