7-Day Flexitarian Meal Plan for Beginners: A Simple Guide to Balanced Eating!
Health
Published on: 02-Dec-2023
10 min read
Updated on : 14-Sep-2024
731 views
Anvesha Chowdhury
7-Day Flexitarian Meal Plan for Beginners: A Simple Guide to Balanced Eating!
share on
We all love to eat a variety of meals but are also afraid of putting on weight at the same time. But what if we say that there is 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 for weight loss 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.
Read along to find out what a flexitarian diet is, a 7-day flexitarian meal plan for weight loss, a list of foods to be included in the diet, its benefits, and a few tips for beginners.
Table Of Contents
1. What Is A Flexitarian Diet?
2. Flexitarian 7-Day Meal Plan For Weight Loss
3. 11 Types Of Foods To Include In The Flexitarian Diet Plan For Weight Loss
4. Top 6 Benefits Of A Flexitarian Diet Plan
5. Tips For Flexitarian Diet Meal Plan For Beginners
6. Dietitian's Recommendation
7. The Final Say
8. FAQs
9. References
What Is A Flexitarian Diet?
As the name suggests, flexitarianism is a semi-vegetarian diet primarily dependent on plant-based or vegetarian food. It was 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.
Numerous health advantages of a flexitarian diet include a lesser chance of heart disease, type 2 diabetes, and several cancers. They may also benefit the environment because they lessen the need for meat production, a major cause of deforestation and greenhouse gas emissions. The flexitarian meal plan for beginners perfectly fits people unwilling to restrict themselves from meat but want to begin with a flexible diet. A flexitarian diet may assist if you want to lose weight but don't want to follow strict calorie counting or dieting.
Also Read: Discover The Best Vegetarian Food Plan For Weight Loss
Flexitarian 7-Day Meal Plan For Weight Loss
Below is a list of flexitarian diet 7-day meal plan for weight loss, which guides you on what exactly is included in this diet plan and how you can give up meat two days a week:
Also Read: World Vegetarian Day: From Religion To Saving The Environment
11 Types Of Foods To Include In The Flexitarian Diet Plan For Weight Loss
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
Flaxseeds
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
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
Also Read: 10 Principles Of Clean Eating For Weight Loss Plan With Benefits And Tips
Top 6 Benefits Of A Flexitarian Diet Plan
Now, let's explore some amazing benefits of a flexitarian diet plan for beginners:
1. Environmental Impact
A plant-based diet has a higher environmental impact regarding sustainability. A meat-based diet is not that eco-friendly and can cause pollution. Shifting to a plant-based diet reduces the carbon footprint.
2. Improved Gut Health
Prebiotics are fibres found in plant-based diets that support the friendly bacteria in your digestive system. These microorganisms aid in vitamin production and food digestion and shield your body from pathogens.
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 usually have more fibre and fewer calories than meals derived from animals, which might make you feel full and content after eating. Over time, this may result in weight reduction or maintenance due to decreased calorie consumption.
5. Improved Heart Health
Plant-based foods are typically lower in saturated fat and cholesterol than animal-based foods and are rich in fibre, antioxidants, and other heart-healthy nutrients. These nutrients help lower blood pressure, LDL (bad) cholesterol, and triglycerides, all 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 regulate blood sugar levels and reduce insulin resistance, both risk factors for type 2 diabetes.
Also Read: Best Indian Diet Plan For Weight Loss For Men And Women With Tips To Lose Weight!
Tips For Flexitarian Diet Meal Plan For 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. Rapid changes to a regular diet can be challenging, and you may fall off the routine. So, take it slow and gradually reduce meat consumption 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. Try cooking vegetarian meals twice weekly to experiment with new recipes for beginners.
If you succeed, cook your meatless lunches and breakfasts with quinoa, chopped veggies, or roasted beans. This will allow you to 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
Adding more whole grains to your diet is one of the easiest ways to make the switch to a flexitarian diet. 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. They contain more fibre, which aids in digestion, reduces hunger, and keeps you feeling full for longer.
Dietitian's Recommendation
Flexitarian meal plan for beginners is an ideal meal plan for someone beginning healthy eating as 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 you can start here. Additionally, you can also consult with experts at ToneOp Fit to learn more about different diet plans.
Dt. Akshata Gandevikar
The Final Say
The flexitarian diet offers a balanced approach to plant-forward eating without restricting 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. What are the pros and cons of the flexitarian diet?
Some of the pros and cons of a flexitarian diet are:
A) Pros
Socially inclusive
Get more nutrients
Live longer and healthier
B) Cons
May feel deprived
Potential to fill up on unhealthy foods
Prone to B12 and Iron deficiency
2. How often a week can you have a flexitarian diet for beginners?
For beginners, you can start with a flexitarian diet for two to three times a week. You can then gradually reduce the meat consumption to once a week to once in 15 days.
3. What to keep in mind for flexitarian meal prep?
Tips for flexitarian meal prep:
Start slow because rapid changes to a regular diet can be challenging.
Familiarise yourself with plant-based protein sources such as beans, lentils, quinoa, tofu, and tempeh.
Read labels carefully because some foods may appear plant-based but contain hidden animal-derived ingredients.
Cook your meatless lunches and breakfasts with quinoa, chopped veggies, or roasted beans.
To make things easier, you can also try out recipes that have similar tastes but are vegetarian meals.
References
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.
Subscribe to Toneop Newsletter
Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!
Download our app
Comments (0)
Leave a reply
Your email address will not be published. Required fields are marked *