If you’re looking for a diet that lets you enjoy the best of both worlds—eating more plant-based foods while still keeping meat on the menu when you want it—the Flexitarian Diet might be just what you need. It’s all about being flexible with your eating habits, leaning towards more veggies, fruits, and grains, but not having to completely give up your favorite meat dishes.
Now, if you are more interested in this type of diet, this guide will talk about everything you need to know about the Flexitarian Diet, including its origins, the many benefits it offers, potential downsides, and even a sample one-week meal plan.
What Is a Flexitarian Diet?
The Flexitarian Diet, from tha name itself, is a flexible eating style that encourages more plant-based meals without completely giving up meat. The term “Flexitarian” was coined in the early 2000s by dietitian Dawn Jackson Blatner, who later on published the book “The Flexitarian Diet” in 2009.
This diet is perfect if you want the perks of a vegetarian diet but don’t want to give up meat and other animal products entirely — this includes dairy, eggs, and fish. A typical Flexitarian meal plan is packed with fruits, veggies, whole grains, and nuts, and you’ll only see meat or fish on your plate a few times a week.
Flexitarians often eat a wide range of plant-based foods like salads, veggie stir-fries, whole grain bowls, and bean-based dishes. Plus, dairy products like cheese and yogurt, eggs, and occasional servings of meat, poultry, or fish might also be included in a Flexitarian meal plan. The emphasis is on whole foods that are minimally processed.
You can still eat meat, but most Flexitarians try to cut back on red and processed meats. You can consider plant-based proteins such as beans, lentils, tofu, and tempeh — which are often lower in calories and saturated fats.
Moving on, the Flexitarian Diet is popular because it offers the benefits of a plant-based diet—such as improved heart health, weight management, and a lower risk of chronic diseases. Now, let’s dive into the benefits you can expect from following a Flexitarian diet.
Benefits of Flexitarian Diet
As previously mentioned, the Flexitarian Diet offers a range of benefits. Here are some of the key advantages of adopting this flexible, plant-forward eating style:
Good for Weight Loss: First, and might be the most appealing benefit of this diet, is weight loss. By focusing on plant-based foods that are naturally lower in calories and higher in fiber, the diet can help you feel full longer, which may lead to reduced calorie intake. Studies have shown that people who follow plant-based diets tend to have lower body weights and BMI (Body Mass Index) compared to those who consume more animal products.
Improves Mental Well-Being: Eating a diet rich in fruits, vegetables, whole grains, and healthy fats can positively impact your mental health — similar to a Mediterranean diet. The Flexitarian Diet’s emphasis on nutrient-dense foods provides your brain with the vitamins, minerals, and antioxidants it needs to function optimally. For example, omega-3 fatty acids, found in fatty fish and some plant sources, have been linked to improved mood and cognitive function. Additionally, the satisfaction of knowing you’re making healthier food choices can contribute to a greater sense of well-being and reduced stress.
Provides Balance: Unlike more restrictive diets, the Flexitarian Diet is all about balance and flexibility. It doesn’t require you to eliminate any food groups entirely, which makes it easier to maintain over the long term. You can still enjoy your favorite foods in moderation while focusing on a healthier and plant-based diet. This flexibility makes the diet more sustainable for many people, as it doesn’t feel as difficult to follow compared to other diets. In addition, you can adapt the diet to suit your lifestyle, preferences, and dietary needs, which can lead to better adherence and long-term success.
Manages Digestive Health Better: The Flexitarian Diet is rich in dietary fiber, which is important for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevent constipation, and promote a healthy gut. By incorporating a variety of plant-based foods into your diet, you increase your intake of fiber, which supports overall digestive health and can reduce the risk of digestive illnesses like irritable bowel syndrome (IBS).
Lowers Risk of Having Chronic Diseases: A diet that is predominantly plant-based, like the Flexitarian Diet, is associated with a lower risk of several chronic diseases, including type 2 diabetes, certain cancers, and metabolic syndrome. The diet’s high intake of fruits, vegetables, legumes, and whole grains provides essential vitamins, minerals, and phytonutrients that help protect against these conditions. Flexitarians also tend to consume more fiber, which is linked to a lower risk of colorectal cancer and better overall digestive health.
Supports Better Heart Health: The Flexitarian Diet is known for its heart-healthy benefits. By emphasizing fruits, vegetables, whole grains, and plant-based proteins, it helps reduce the intake of saturated fats and cholesterol found in red and processed meats. This can lower your risk of developing heart disease, high blood pressure, and high cholesterol.
Cons of Flexitarian Diet
Even though the Flexitarian Diet has a lot of benefits, there are a few things you should keep in mind:
Can Pose Risk for Nutrient Deficiency: One of the main concerns with the Flexitarian Diet is the possibility of not getting enough essential nutrients, especially if meat and animal products are significantly reduced. Nutrients like vitamin B12, iron, and omega-3 fatty acids are primarily found in animal products, and a diet low in these foods might lead to deficiencies. These vitamins are usually not present in most plant-based diets. Vitamin B12 is vital for nerve function and energy production, while iron is essential for transporting oxygen in the blood.
Might Not Be Suitable for Everyone: While the Flexitarian Diet is flexible, it might not be ideal for everyone. People with specific dietary needs or medical conditions, such as anemia or certain metabolic disorders, may find it challenging to meet their nutritional requirements on a predominantly plant-based diet.
Those who have a history of eating disorders might also struggle with the less structured nature of the diet, as the flexibility could lead to over-restriction or unhealthy eating patterns. It’s important for individuals with special health considerations to consult with a healthcare provider before making significant dietary changes.
May Overeat Processed Plant-Based Foods: With the growing popularity of plant-based diets, there’s been an increase in processed plant-based products on the market, such as meat substitutes, vegan snacks, and convenience foods. While these products can be convenient, they’re not always the healthiest choices.
Many processed plant-based foods are high in sodium, unhealthy fats, and artificial additives, which can counteract some of the health benefits of the Flexitarian Diet. It’s important to focus on whole and minimally processed foods and avoid relying too heavily on packaged plant-based products.
Requires Consistent Meal Planning: The Flexitarian Diet can require more careful meal planning to ensure you’re getting a well-balanced diet. Without proper planning, you might find it challenging to get enough protein, vitamins, and minerals, especially if you’re new to plant-based eating.
This can be time-consuming and might require learning new cooking techniques or exploring unfamiliar foods. If you’re someone who prefers a more straightforward approach to eating, the added effort in meal planning could be a drawback for you.
Flexitarian Diet Plan Examples
As mentioned, a Flexitarian diet might require more consistent and careful meal planning. With that, here’s a one-week diet plan example for flexitarians:
Day 1: Monday
Breakfast: Pancakes made with whole wheat flour (can be served with maple syrup and fresh fruit)
Lunch: Caprese salad with tomatoes, fresh mozzarella, basil, and a balsamic glaze.
Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice.
Day 2: Tuesday
Breakfast: Oatmeal with almond milk, topped with fresh berries and honey.
Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, and lemon.
Dinner: Grilled salmon with roasted sweet potatoes and steamed green beans.
Day 3: Wednesday
Breakfast: Chia pudding made with coconut milk and topped with sliced strawberries (you can add nuts).
Lunch: Grilled veggie sandwich with zucchini, eggplant, and pesto on whole grain bread.
Dinner: Baked cod with sautéed kale and roasted cauliflower (you can choose a different sautéed vegetable depending on your preference).
Day 4: Thursday
Breakfast: Whole grain toast with mashed avocado and a poached egg.
Lunch: Lentil soup with a side of mixed greens and a light vinaigrette.
Dinner: Grilled chicken breast with roasted Brussels sprouts.
Day 5: Friday
Breakfast: Scrambled eggs with spinach and whole grain toast.
Lunch: Spinach and feta stuffed portobello mushrooms with a side of mixed greens.
Dinner: Vegetable curry with lentils, served over basmati rice.
Day 6: Saturday
Breakfast: Greek yogurt with granola and sliced bananas.
Lunch: Black bean and corn salad with avocado and a lime-cilantro dressing.
Dinner: Veggie pizza with a whole grain crust, topped with mushrooms, bell peppers, and olives.
Day 7: Sunday
Breakfast: Smoothie with spinach, banana, almond butter, and oat milk.
Lunch: Veggie wrap with hummus, spinach, shredded carrots, and cucumber.
Dinner: Shrimp stir-fry with snap peas, carrots, and soba noodles.
image sources
- BOXROX-12: Stevie D Photography
