7-Day Flexitarian Meal Plan for Beginners: A Simple Guide to Balanced Eating!

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

• 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

• 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)

• Fish Oil Capsules 

• Krill Oil Capsules 

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

• https://www.eatingwell.com/article/7909182/flexitarian-meal-plan-for-beginners/

• https://www.everydayhealth.com/diet-nutrition/diet/flexitarian-diet-health-benefits-food-list-sample-menu-more/

• https://www.dietvsdisease.org/flexitarian-diet-plan/

• https://www.verywellhealth.com/flexitarian-8364960

About ToneOp

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