Diets 101: Flexitarian Diet

Have you heard good things about eating a vegetarian diet but think it would be too hard to give up meat? Then try the Flexitarian diet! One of the great things about the Flexitarian diet is that it’s not a super strict eating plan that you have to follow, but rather a way of eating that can be modified to your liking. Today I’ll discuss what the Flexitarian diet is and the pros and cons of eating this way.

What is the Flexitarian diet?

There are no strict guidelines when it comes to following a Flexitarian diet. You don’t have to worry about counting calories or avoiding certain foods, which makes it a lot easier for many people to follow. Rather than eating completely vegetarian, you can try eating more vegetarian meals but still include some meat, fish, and poultry. Therefore, this diet is a more flexible vegetarian diet, hence the name Flexitarian.

I really like the sustainability of this way of eating because rather than following a specific diet for a set amount of time, the Flexitarian diet is just a healthy way of eating for life. It can be modified as needed and you don’t have to feel deprived if you really want to eat a steak one day.

There are 3 stages of meat eating in this diet, so choose what you think will work best for you:

• Beginner - avoid meat 2 days per week and limit to 26 oz total per week

• Advanced - avoid meat 3-4 days per week and limit to 18 oz total per week

• Expert - avoid meat 5 days per week and limit to 9 oz total per week

Another way to look at this is based on the number of meals per week:

• Beginner - 6-8 vegetarian meals per week

• Advanced - 9-14 vegetarian meals per week

• Expert - 15 or more vegetarian meals per week

Types to eat

As with any healthy eating plan, it’s best to choose mostly leaner meats such as chicken, turkey, and fish. Red meat is still okay to include on occasion. Keeping portions of meat small is key; remember that a standard serving size of meat is 3 oz which is the equivalent to a deck of cards or the palm of your hand.

Why eat more vegetarian meals?

Eating more plant-based meals has been shown to have health numerous benefits:

• Improved gut health

• Reduced risk for cardiovascular disease

• Weight loss

• Cancer prevention

One of the main benefits of following a Flexitarian diet instead of a full vegetarian or vegan diet is sustainability. Many people struggle to completely remove meat from their diet, so this is a great compromise as it is often easier to be successful when favorite foods can still be included in the diet. Meat, poultry, and fish also contain many important vitamins and minerals such as iron and vitamin B12 so including them in small portions throughout the week can help ensure a balanced diet.

Environmental impact

Additionally, eating less meat has a positive impact on the environment. Stay tuned for a future blog post about this!

Vegetarian protein options

There are quite a few vegetarian protein sources, so you should be able to find something that fits your taste.

• Beans

• Lentils

• Tofu

• Tempeh

• Edamame

• Eggs

• Nuts and nut butter

• Seeds and seed butter

Some of my favorite vegetarian meals

There are so many delicious vegetarian meals; here are some of my favorites:

Stews and curries

• Healthy one-pot cauliflower stew with curry

• Black bean coconut stew

• Instant pot chickpea curry

Soups

• Cauliflower white bean tahini soup

• Autumn wild rice soup

• Creamy white bean and fennel soup

• Easy 1-pot vegan tomato soup

• Italian orzo spinach soup

Casseroles

• Egg breakfast casserole

• Baked penne with roasted vegetables

• Lentil & sweet potato shepherd’s pie

• White bean kale & cauliflower casserole

Stir fry

• Spaghetti squash stir-fry

As you can see, there are several benefits to eating more vegetarian meals. The Flexitarian diet is a great way to eat less meat, which is good for your health and beneficial to the environment. Feel free to share some of your favorite vegetarian meals in the comments below!