A Flexitarian diet is one kind of diet that follows vegetarianism but does not put any restrictions to include non-vegetarian food occasionally in their diet. It is also called the Semi-Vegetarianism diet.
The name of this diet is the combination of two words- flexible and vegetarian, which implies that people who follow this food habit are flexible vegetarians. They are free to include meat, eggs, and other meat and fish up to some extent, unlike strict Vegetarians or Vegans.
Jump to:
- What does a Flexitarian eat?
- Flexitarian diet food list
- Food to avoid
- What does Flexitarian eat for Breakfast?
- How Often do Flexitarians Eat Meat?
- Health Benefits of Flexitarian Diet.
- What are the Disadvantages of a Flexitarian Diet?
- Is Flexitarian better than Vegan?
What does a Flexitarian eat?
A Flexitarian diet plan follows the rule of including more plant-based food and limiting the incorporation of animal-derived food in their diet.
Flexitarian diet food list
• Beans and Legumes such as Soybeans, Chickpeas, Cannellini Beans, Black Beans, Garbanzo Beans, Pinto Beans, Red Lentils, and White Beans.
• Plant proteins Tempeh and Tofu
• Whole grains including Quinoa, Brown Rice, Tuff, Oats, Barley, Sorghum, Buckwheat, White Potatoes, and Sweet Potatoes.
• Vegetables can be both starchy and non-starchy.
• Nuts such as Walnuts, Cashew Nuts, and Butter that is made using nuts.
• Dairy products like Milk, Cheese, and Butter
• Plant Milk options such as Soy Milk and Almond Milk
• Healthy oils like Coconut Oil, Avocado Oil, and Olive Oil
• Sauce including Soy Sauce, Mustard, or Apple Cider Vinegar
• Herbs and antioxidant spices like Basil, Turmeric, and Ginger
• Seeds such as Flax seeds and Chia seeds
• Fruits
• Eggs and Fishes.
• Meat but in moderation.
Food to avoid
• Meat that is processed.
• Added sugar like refined table sugar
• Sweets that can increase calories.
• Refined carbohydrates like white bread.
• Animal fats.
• Junk food and fast food.
• Processed beverages or drinks.
What does Flexitarian eat for Breakfast?
The Diet of Flexitarians needs to be very balanced since it is a combination of both plant and animal-derived food.
Breakfast of flexitarians generally includes Toasts, Oats, Yogurts, and Scrambles like Avocado toast, Whole-grain toast, Oatmeal, Steel-cut oats, Rolled oats, Coconut Yogurt, Greek Yogurt, or Tofu scramble. These are usually served with freshly chopped fruits, peanut butter, poached eggs, or any healthy smoothie.
Try my Egg white Breakfast Quesadillas or flourless Quesadillas.
Other Healthy Flexitarian Breakfast options for you
- Keto Quinoa Zucchini Muffins - (No Flour, No Sugar, No Oats)
- Cherry Crumble with Oats Almond Butter Streusel
- Healthy Oats Chocolate Banana Bread
- Mango Banana Smoothie with Oats
- Dragonfruit Smoothie Bowl
- Cinnamon Apple Quinoa Breakfast Bowls
- The Best Vegan Tuna Salad | Chickpea Tuna Salad Sandwich
- Vegan Snickerdoodle Balls {Gluten-Free}
- Healthy Zucchini Muffins with Chocolate Chips
- Air Fryer Crispy Potatoes - Breakfast Potatoes in Air Fryer
- Buffalo Chickpea Quesadillas with Mexican Cheese Sauce
- Healthy Kiwi Chia Pudding - Vegan | No-Sugar Breakfast
- Strawberry Yogurt Parfait
- Healthy Apple Cider Cinnamon Rolls
How Often do Flexitarians Eat Meat?
A Flexitarian diet chart allows only occasional consumption of meat. According to Dawn Jackson Blatner, a dietician, and author of the book “ The Flexitarian Diet”, 28 ounces of lean meat or poultry per week can be consumed in a flexitarian diet.
You can easily take only 3 ounces of meat thrice a week and add more greens to your plate.
Health Benefits of Flexitarian Diet.
A well-planned diet can contribute to many aspects of your life. Flexitarian diet sticks mainly to organic and plant products but a little inclusion of animal-based food can add a lot of value to your health and life.
• Protects from Heart Diseases
Various studies have shown that a flexitarian diet is highly beneficial for heart patients. Regulation of cholesterol levels and lower blood pressure are two main perks of these green and healthy foods. Rich fiber and antioxidants work to maintain a healthy heart as well as a healthy body.
• Aid in Weight loss
Being overweight is one of the major problems in our society. A Flexitarian diet is capable of dealing with this issue to some extent. Low carb, low calorie, reduced sugar, and lessened fats of these diets aids in the weight loss of a human. There are flexitarian diet plans for weight loss that are specifically made to cut down calorie intake by adding more leafy vegetables and healthy fruits.
• Treat Diabetes
Consumption of meat on daily basis can increase the weight which is one of the causes of type 2 diabetes. Moreover, refined sugar and fats are harmful to such patients. With a Flexitarian diet, you can avail the benefit of lowering the consumption of sugar and fats as well as include limited animal products in your diet. Besides, the Flexitarian diet is mostly plant-based from where your body can get naturally rich minerals and vitamins to avoid major health problems.
• Cure Cancer
Green foods contain high antioxidants that are known for fighting harmful cells that could lead to various types of cancer in our bodies. It prevents oxidative stress from spreading and protects our bodies in many ways.
TRY THESE FLEXITARIAN DESSERTS
- Healthy Apple Cranberry Muffins
- Eggless Brown Butter Pumpkin Snickerdoodle Cookies
- Flourless Oatmeal Raisin Cookies (Vegan | GF) (just 4 ingredients)!
- Vegan Dates Matcha Cups
- White Chocolate Matcha Ice Cream | Vegan Ice Cream Recipe (3 ingredients)!
- Almond Flour Oatmeal Chocolate Chip Bars (Gluten-Free | Vegan)
- Vegan Almond Flour Brownies with Macadamia Nuts (Vegan | Gluten Free)
What are the Disadvantages of a Flexitarian Diet?
The cons of the Flexitarian diet are not very significant because it totally depends on how you plan your diet. If you maintain the required balance in the nutrient content then you might not face any difficulty to follow this flexible diet.
Possible disadvantages can be due to poor diet plans and may lead to nutritional deficiency.
• Iron, zinc, and other minerals can be found mainly in animal products. If your meal doesn’t include sufficient plant alternate to them, it might lead to a deadly health crisis. • Vitamin B12 is obtained from fish, seafood, eggs, etc. Lack of vitamin B12 causes anemia. • Calcium-rich milk, butter, and dairy food are replaced with plant alternatives. It is important to consume the right amount of calcium for the efficient function of the body.
• Omega 3 fatty acids are responsible for producing hormones that regulate blood clots, relax arteries, and aids in contradiction. Thus, ensure that there’s no lack of such fatty acid in your diet.
TRY THESE HEALTHY FLEXITARIAN DIET RECIPES TODAY
- Healthy Quinoa Fried "Rice" with Crispy Tofu - Vegan | Low Carb Dinner Recipe
- Vegan Black Bean Quinoa Burgers in Air-Fryer
- Low Carb Mediterranean Quinoa Salad with Chickpeas
- Southwestern Quinoa Black Bean Salad with Lemon Vinaigrette dressing
- Vegan Crispy Tofu with Toasted Cashews and Blistered Peas
- Honey Bourbon Shrimp
- Sausage and Shrimp Jambalaya in Instant Pot
- Thai Peanut Lime Shrimp Curry
- Crockpot Shrimp Boil Recipe
- Thai Sweet and Sour Salmon
Is Flexitarian better than Vegan?
A vegan diet constitutes only plant-based foods items and strictly abstains people from the consumption of animal-based food or even the products obtained from animals including honey, milk, eggs, etc.
While Flexitarian diet allows the consumption of animal-based products within some limits.
Refraining from animal-derived food in veganism helps to heal our planet in many ways. It aims to conserve animals, protect the environment, control pollution and greenhouse gas emissions.
Furthermore, there are remarkable health benefits of following a vegan diet which is mostly similar to that of a Flexitarian diet. In fact, the addition of occasional animal-based products in the Flexitarian diet wins over the disadvantages of a restricted diet of veganism.
A vegan diet might consider substituting plant products over animal products but the rich nutrients derived from animals may not be available in sufficient amounts in plant-based food. Eventually, it might lead to deficiencies and further diseases.
A huge rise in Veganism is seen in the past few years. Various studies show remarkable changes in lifestyle due to the shift in veganism. But there are no such claims that assert the major environmental crisis caused by the Flexitarian diet.
Contradictorily, there are ways in which Flexitarians can save the environment as well. It all depends on the amount of animal-derived food you eat ( flexitarians consume a limited amount of animal products), the shop from where you purchase products, the way you cook, the amount of food you waste, etc.
All of these are personal choices that can be modified to make a better future.
Both diets are equally beneficial and totally depend upon personal choices. There’s no harm in including animal products occasionally in your diet.
Similarly, people who are comfortable and satisfied with a completely plant-based lifestyle can devote themselves to veganism.
