If you’re interested in the flexitarian diet, you’re probably wondering what kinds of foods are included. The flexitarian diet is a mostly plant-based way of eating, but it also lets you enjoy meat and other animal products on occasion. The word “flexitarian” comes from “flexible” and “vegetarian.” This approach lets you get the benefits of eating lots of plant foods, such as fruits, vegetables, and whole grains, while not completely giving up meat or dairy. With the flexitarian diet, you eat mostly plant foods and only sometimes include meat, fish, eggs, or dairy – all in smaller amounts than a typical diet. There aren’t strict rules, so you can make changes that work for your health, your budget, and even the environment.
The main strength of the flexitarian diet is how easy it is to adjust. You don’t have to count calories or worry about complicated nutritional details. The focus is on adding more fruits, vegetables, beans, and whole grains to your meals, while slowly eating less meat. Dietitian Dawn Jackson Blatner helped make this approach popular. People who follow it often see benefits like better heart health, easier weight control, and a lower risk of diseases such as diabetes and some cancers. The goal is not to cut out certain foods, but to eat more of the healthy ones. This can make the diet easier to follow in the long run and more enjoyable for anyone wanting to eat better and help the environment.
What Should You Eat on a Flexitarian Diet?
The main foods on the flexitarian diet are healthy, simple, and mostly unprocessed. Try to eat plenty of colorful fruits, a range of vegetables, whole grains like brown rice or oats, and beans or lentils. These foods are full of important nutrients, like vitamins, minerals, fiber, and healthy carbohydrates. By making meals with these foods, you’ll get the nutrients you need to stay healthy and avoid too much added sugar, unhealthy fat, or processed food.
You can still eat animal products, but it’s best to choose the healthier options and eat them less often. You get to pick how much meat or dairy you want to eat and what works for your beliefs or needs. It’s a good idea to choose chicken, fish, or red meat in smaller amounts, and to keep the focus on plant foods most of the time. Try to think of meat and other animal products as a small part of the plate instead of the main focus.
Main Food Groups to Focus On
- Fruits and Vegetables: Fill your shopping cart with plenty of fresh produce. Go for leafy greens like spinach or kale, veggies like broccoli and Brussels sprouts, as well as carrots, bell peppers, and sweet potatoes. These are rich in fiber, vitamins, and antioxidants.
- Whole Grains: These provide energy and help you feel full. Good choices are quinoa, brown rice, oats, barley, and whole wheat bread.
- Legumes: Beans, lentils, chickpeas, and edamame are important for plant proteins and fiber.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseed give healthy fats and extra nutrients.
- Healthy Fats: Foods like avocados and olives are good sources of essential fats.
Common Plant-Based Protein Sources
- Lentils: Great for soups, stews, and salads.
- Chickpeas: Can be roasted, blended into hummus, or added to curries.
- Black Beans: Good in tacos, burritos, and chili.
- Tofu & Tempeh: Soy-based foods that easily pick up flavors and fit into many recipes like stir-fries, sandwiches, and salads.
- Plant-Based Milks: Options like almond, soy, coconut, or hemp milk add protein, especially in breakfast cereals and smoothies.
- Nutritional Yeast: This can give meals a cheesy flavor along with B vitamins and extra protein.
Recommended Animal Products
- Poultry: Choose organic, free-range chicken or turkey when possible.
- Fish: Wild-caught fish are preferred for better nutrition and environmental care.
- Red Meat: If you include beef or pork, go for grass-fed or pasture-raised varieties and eat only small amounts.
- Eggs: Free-range or pasture-raised eggs are best.
- Dairy: If you drink milk or eat cheese/yogurt, organic or grass-fed options are a healthier pick.
Tips for Adding More Plant-Based Meals
- Start by making one meal a day meat-free, like breakfast or lunch.
- Increase the number of days each week when you skip meat, like joining “Meatless Monday.”
- Try new plant-based protein foods (tofu, tempeh, lentils, beans) and see what you like best.
- Use herbs and spices to make your meals tastier.
- Explore international cuisine that uses plants as the main ingredient (think Indian, Mediterranean, or Mexican food).
- Plan ahead by cooking big batches of grains or beans to use throughout the week.
- Test out new vegetables or cooking styles, like roasting for more flavor.
Sample Flexitarian Plate
| Portion of Plate | Food Examples |
|---|---|
| 1/2 plate | Non-starchy vegetables (salad, greens, roasted veggies) |
| 1/4 plate | Whole grains (quinoa, brown rice) |
| 1/4 plate | Plant-based protein (lentil curry, black bean burger) |
For breakfast, you could have oatmeal with berries and nuts. Lunch could be a chickpea soup with whole-grain bread. Dinner might be a tofu stir-fry with brown rice or a piece of wild salmon and roasted sweet potato. Snack ideas include fruit, almonds, or veggie sticks with hummus.
Foods to Limit or Avoid on a Flexitarian Diet
This diet is about eating better, not just eating anything. Try to stay away from foods that are very processed, have lots of added sugar, or are high in unhealthy fats. Eating less of these foods helps your health and keeps the focus on fresh, simple ingredients.
Processed Meats and Animal Products
- Foods like bacon, sausage, hot dogs, and deli meats are usually high in salt, bad fats, and preservatives. These should be eaten rarely or dropped from your meals if possible.
- Choose higher-quality animal products (organic, free-range, or grass-fed) to lower your exposure to unwanted chemicals.
Highly Processed Foods
- Ready-to-eat meals, chips, sugary breakfast cereals, and packaged snack foods often lack nutrients and can contain unhealthy additives.
- Try to swap out white bread, white rice, or pastries for whole-grain options, which will keep you full longer and have more vitamins and fiber.
Foods High in Sugar and Unhealthy Fats
- Avoid sugar-sweetened drinks like soda, and cut back on sweets such as donuts, cakes, cookies, and candy.
- Reduce fast foods like fries, burgers, and milkshakes that are loaded with bad fats. Instead, use olive oil, eat avocados, or snack on nuts for healthy fats that help your body.
Sample 7-Day Flexitarian Meal Plan
You don’t have to give up flavor or variety to follow a flexitarian lifestyle. Here’s a sample plan for a week to give you ideas.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Berry and spinach smoothie with almond milk and protein powder | Lentil soup with carrots, celery, tomato + whole grain bread | Chickpea and veggie curry with brown rice |
| 2 | Oatmeal with banana, chia seeds, and maple syrup | Salad with greens, roasted sweet potatoes, black beans, corn, and vinaigrette | Baked wild salmon, asparagus, and quinoa |
| 3 | Scrambled tofu with bell peppers, onions, and turmeric, whole-wheat toast | Leftover chickpea and veggie curry | Homemade black bean burger with lettuce, tomato, avocado, and side salad |
| 4 | Greek or plant-based yogurt with berries and walnuts | Vegetable and barley soup | Grilled chicken breast, roasted Brussels sprouts, baked sweet potato |
| 5 | Whole-grain pancakes with fruit and maple syrup | Quinoa salad with cucumber, cherry tomatoes, olives, lemon-tahini dressing | Tofu and vegetable stir-fry over brown rice |
| 6 | Vegetable and cheese omelet, avocado slices | Leftover tofu stir-fry | Lentil shepherd’s pie with mashed sweet potato and mixed vegetables |
| 7 | Smoothie bowl with spinach, banana, protein, topped with granola and fruit | Hummus and veggie wrap in a whole-wheat tortilla, with baby carrots | Vegetarian chili with beans and spices, served with Greek yogurt or nutritional yeast |
Common Questions About What to Eat on a Flexitarian Diet
Can you eat meat on a flexitarian diet?
Yes, you can. The whole point of the flexitarian diet is that it’s flexible. You mostly eat plant foods, but you can add in some meat, fish, eggs, or dairy if you want. There aren’t official limits, but some people start with just two days without meat a week, then add more meat-free days over time. When you do eat meat, look for good quality like organic, free-range, or wild-caught.
What are the best plant sources of iron and protein?
- For protein: Beans (lentils, black beans, chickpeas), tofu, tempeh, nuts, seeds, and whole grains like quinoa.
- For iron: Lentils, spinach, tofu, fortified cereals, cashews, and even a bit of dark chocolate. Vitamin C from foods like citrus or bell peppers helps your body use iron from plants better.
If you’re concerned about getting enough iron or protein, especially if you eat very little meat, talk to a doctor or a dietitian for extra guidance.
Is the flexitarian diet okay for kids or athletes?
Yes, if it’s well-balanced. Kids get a mix of plant-based foods for growth, and a bit of meat or dairy can help with nutrients like protein, iron, and calcium. Athletes can also do well on this diet, as long as they eat enough calories and protein. Active people might need to pay a little more attention to their meals to make sure they’re getting enough fuel and building blocks for recovery. If you have special dietary needs, check with a health professional to make sure the diet fits your needs.
To wrap up, the flexitarian diet is a smart and practical way to eat. It lets you focus on plant-based foods, but also lets you enjoy meat or dairy here and there. You can make this eating style your own, and over time, small changes can add up to big health and environmental benefits. With the flexitarian diet, variety and balance come first-and it’s easier than ever to enjoy good food while taking care of your body and the planet.