Flexitarian Meal Plan For Beginners: Benefits, Tips And Food List

Greetings, avid readers! Have you ever wondered about a meal plan that allows you to enjoy a diverse menu while prioritising health and wellness? That’s right! No more bland or boiled food because a flexitarian diet plan brings a satisfying explosion of flavours, variety, and nutritional goodness to your plate!

The word ‘flexitarian’ combines ‘flexible’ and vegetarian’, and this dietary approach perfectly embodies that spirit. The flexitarian diet incorporates more plant-based meals into your routine while allowing for occasional animal-based products. 

It is less restrictive than a vegetarian or vegan diet but still emphasises the benefits of plant-forward eating. This diet is essential for those seeking a balanced and sustainable approach to eating, promoting health, and mindfulness. 

So, if you are considering transitioning to a flexitarian lifestyle or are just curious about incorporating more plant-based meals into your diet, then this blog is all you need. It will provide a detailed account of a flexitarian meal plan for beginners, share some valuable tips and explore food options. Read on to find out!

Table Of Contents

1. What Is A Flexitarian Diet?

2. Flexitarian Meal Plan For Beginners

3. Top 6 Benefits Of A Flexitarian Diet?

4. Flexitarian Diet Food List

5. Tips For Flexitarian Beginners

6. Final Say

7. FAQs

8. References 

What Is A Flexitarian Diet?

As the name says, flexitarian means a flexible diet primarily dependent on a plant-based diet or vegetarian food. It is a semi-vegetarian dietary approach introduced by Dawn Jackson Blatner. Today, flexitarianism is one of the fastest-growing dietary trends globally, with an estimated 5% of the population identifying as flexitarian.

Flexitarianism is sometimes called "semi-vegetarianism" or "occasional vegetarianism." The approach encourages reducing meat consumption and increasing plant intake for overall health and environmental benefits. Also, to save animal slaughter and welfare, people are moving towards a plant-based diet and staying firm on their ethical beliefs.

Studies have shown that flexitarian diets can offer numerous health benefits, including reduced risk of heart disease, type 2 diabetes, and certain types of cancer. It can also have positive environmental impacts, as it reduces the demand for meat production, which significantly contributes to greenhouse gas emissions and deforestation.

The flexitarian meal plan perfectly fits people who are unwilling to restrict themselves from meat but want to begin with a flexible diet. A flexitarian diet for weight loss can help you with your weight loss goals if you don’t want to do extreme dieting or calorie restriction. 

Now, let’s have a detailed look at this meal plan.

Also Read: A Clean Eating Plan For Weight Loss 

Flexitarian Meal Plan For Beginners

Below is a list of flexitarian diet 7-day meal plan for beginners, which guides you on what exactly is included in this diet plan and how you can give up meat two days a week:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Top 6 Benefits Of A Flexitarian Diet Plan

Now, let's explore some amazing benefits of flexitarian diet plan for beginners:

1. Environmental Impact

The environmental impact regarding sustainability is higher when you are on a plant-based diet. A meat-based diet is not that eco-friendly and can cause pollution. The carbon footprint reduces when you shift to a plant-based diet rather than a meat-based one.

Also Read: World Vegetarian Day: From Religion To Saving The Environment 

2. Improved Gut Health 

Plant-based foods are a good source of prebiotics, which are fibres that feed the beneficial bacteria in your gut. These bacteria help to digest food, produce vitamins, and protect your body from harmful bacteria.

3. Economical Feasibility 

Meat is more expensive than the plant-based diet, including tofu, lentils, and many beans. By reducing meat consumption and focusing on plant-based foods, flexitarians tend to be more conscious of their food choices and reduce impulse purchases. This can lead to less food waste, which saves money in the long run.

4. Weight Management 

Plant-based foods are typically lower in calories and higher in fibre than animal-based foods, which can help you feel full and satisfied after eating. This can lead to reduced calorie intake and weight loss or maintenance over time.

5. Improved Heart Health 

Plant-based foods are typically lower in saturated fat and cholesterol than animal-based foods, and they are rich in fibre, antioxidants, and other heart-healthy nutrients. These nutrients help to lower blood pressure, LDL (bad) cholesterol, and triglycerides, all of which are risk factors for heart disease.

6. Prevents Diabetes 

Plant-based foods are also lower in sugar and refined carbohydrates than animal-based foods, and they are a good source of fibre. These nutrients help to regulate blood sugar levels and reduce insulin resistance, both of which are risk factors for type 2 diabetes.

Tips For Flexitarian Diet Beginners

Below are the tips that must be followed before getting on board a flexitarian meal plan for beginners:

1. Start Slowly

You do not have to overhaul your entire diet overnight. Begin by introducing one plant-based meal per day and build from there. Bringing rapid changes to a regular diet can be challenging, and you may fall off the routine. So, take it slow and reduce meat consumption gradually in a couple of weeks. To make things easier, you can also try out recipes that have similar tastes but are vegetarian meals. 

2. Experiment With Alternatives

Familiarise yourself with plant-based protein sources such as beans, lentils, quinoa, tofu, and tempeh. And for beginners, try cooking your vegetarian meals twice weekly to experiment with new recipes. 

If you succeed in this process, cook your meatless lunches and breakfasts with quinoa, chopped veggies, or roasted beans. In this way, you can easily incorporate a flexitarian diet. 

3. Read Labels

Some foods may appear plant-based but contain hidden animal-derived ingredients. Look out for gelatine, certain e-numbers, and non-vegetarian colourings or flavourings. Labels can also provide information about animal welfare practices, such as free-range or organic certification. These will help you identify that the product has been processed correctly following ethical guidelines. 

4. Eat More Whole Grains

Changing your diet to include more whole grains is one of the most manageable steps in transitioning to a flexitarian meal plan. You may already have some of the most common grains in your kitchen, like bread, pasta, and rice, which can be easily substituted with whole-grain options such as quinoa, oatmeal, brown rice, etc.  

Whole-grain foods are more nutritious than their refined-grain counterparts, containing more fibre that aids in digestion, reduces hunger and keeps you feeling full for longer. 

Flexitarian Diet Food List

If you start with a flexitarian meal plan for beginners, your meals will consist mostly of vegetarian options with occasional moderate meat consumption. Some of the foods that should be regularly consumed include 

1. Vegetables

• Radish Greens

• Kale

• Spinach

• Fenugreek 

• Cabbage

• Cauliflower

• Broccoli

• Sweet Potatoes

• Yam

• Beetroot

2. Fruits

• Strawberries

• Blueberries

• Raspberries

• Citrus Fruit

• Limes

• Oranges

• Guava

• Grapes

• Lemons 

• Apples

• Bananas

• Grapes

3. Whole Grains

• Quinoa (a protein-packed grain)

• Brown rice and wild rice

• Oats (perfect for breakfast)

• Barley and Kodo millet

4. Legumes

• Lentils- brown, green, And red 

• Beans

• Cowpeas

• Kidney Beans

• Chickpeas

• Black Beans

• Peas 

• Tofu 

• Tempeh

5. Nuts And Seeds

• Cashews

• Walnuts

• Almonds

• Anjeer

• Hemp Seeds

• Pumpkin Seeds

• Flaxseeds

• Sunflower Seeds

• Chia Seeds

6. Dairy And Alternatives

• Milk 

• Cheese (both traditional and plant-based varieties)

• Yoghurt (especially Greek yoghurt or plant-based options like coconut yoghurt)

7. Eggs And Poultry

• Free-Range Eggs

• Organic Eggs

• Turkey

• Chicken (Chicken Breast, Legs, Etc.)

8. Seafoods And Fish

• Mackerel

• Sardines

• Salmon

• Mussels

• Clams

• Shrimp

• Crabs

9. Oils And Fats

• Olive oil (extra virgin for salads and regular for cooking)

• Avocado and avocado oil

• Coconut oil (in moderation)

10. Herbs And Spices

• Basil

• Cilantro

• Parsley

• Rosemary

• Turmeric

• Black pepper

• Cumin

• Paprika

11. Sweeteners

• Honey and maple syrup

• Dates and date syrup

• Coconut sugar

The Final Say

The flexitarian diet offers a balanced approach to plant-forward eating without the restriction of complete vegetarian or vegan diets. Whether you are considering it for health, environmental, economic, or ethical reasons, this meal plan should provide a solid starting point. 

Now that you know how to incorporate a flexitarian meal plan for beginners, you can easily begin with your healthy lifestyle. Remember to be patient with yourself and enjoy discovering new flavours and meals with ToneOp.

FAQs

1. Can we eat eggs on a flexitarian diet?

Yes, you can eat eggs in a flexitarian diet as it allows for indulgence in meat sometimes.

2. How often a week can you eat meat flexibly if you follow a flexitarian meal plan for beginners?

In a flexitarian meal plan for beginners, incorporating meat flexibly is typically recommended up to two to three times a week. You can then gradually reduce it to once a week to once in 15 days. 

3. Is a flexitarian diet expensive compared to a normal diet?

No, a flexitarian diet is cheaper than a normal diet as it has mostly plant-based food that is easily available in the market and pocket-friendly.

4. What are the pros and cons of the flexitarian diet?

Some of the pros and cons of a flexitarian diet are

1. Pros

• Socially inclusive

• Get more nutrients

• Live longer and healthier

2. Cons

• May feel deprived

• Potential to fill up on unhealthy foods

• Prone to B12 and Iron deficiency

References

1. Flexitarianism

2. Flexitarian Diets and Health: A Review of the Evidence-Based Literature

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.