Here, learn about how the flexitarian diet works and find out whether the eating approach is right for your individual health and wellness goals. As its name promises, the diet is flexible, but it has guidelines about how much meat you should eat. In her book, Blatner suggests that eaters who are new to the flexitarian diet should first try “Beginner Flexitarian” and forgo meat two days a week, eating no more than 26 ounces (oz) of meat in total during the remaining five days. For reference, a card-deck-size portion of chicken or steak is about 3 oz, while a piece the size and thickness of your palm (including fingers) clocks in at 4 to 6 oz. They don’t all follow the same “rules,” and they differ in the amount of meat they allow in their diet. That’s a great thing, because it means you can choose what works best with your goals and food preferences.
Guidelines for a Flexitarian Diet
If thinking about ounces of meat per week confuses you, use the following guidelines instead.
Beginner 6–8 meatless meals of 21 total meals each weekAdvanced 9–14 meatless meals of 21 total meals each weekExpert 15+ meatless meals of 21 total meals each week
These guidelines, set out by Blatner, are what separates the flexitarian diet from other meat-inclusive eating plans, such as an omnivore diet. While a flexitarian prioritizes vegetables, omnivores eat as much meat as they please and have no intention of making the majority of their meals veggie-forward. Here’s a closer look at some of the possible benefits of the eating approach.
Lowers Risk of Insulin Resistance and Type 2 Diabetes
In the study, 74 participants consumed the same number of calories for six months. Some went on a vegetarian diet, and others went on a diet that emphasized reducing sugars, refined carbs, cholesterol, and saturated fat. Interestingly, people on the vegetarian diet lost more subfascial fat (the fat that lines your muscles), and intramuscular fat (the type stored inside your muscles themselves). The fat stored in your muscles can impact your metabolism and lead to insulin resistance (and even type 2 diabetes).
Boosts Heart Health
Contributes to a Longer Life
Reduces Your Carbon Footprint
Is Easy to Follow
The other major advantage of going flexitarian is the diet’s straightforwardness and flexibility, says Blatner, which increases the chances that the diet would become a long-term lifestyle.
Helps You Save Money
There are no exotic (or particularly pricey) ingredients required for this diet plan, so groceries shouldn’t cost more than they typically do. And, if meat is the current star of all your meals, bypassing the butcher may actually save you money. The diet’s wiggle room concerning what you eat means that there’s wiggle room financially, as well.
Keeps You Well Nourished
Improves Skin Health
A Potential Need for Dietary Supplements
That said, eating less meat may pose certain downsides, especially if you don’t replace meat with nutrient-dense foods and plant-based sources of protein. A study suggests that poorly planned vegetarian diets may be low in nutrients such as protein, iron, zinc, calcium, vitamin D, vitamin B12, and omega-3 fats. Nonetheless, researchers say a well-designed eating plan can avoid those deficiencies.
Doesn’t Mandate Exercise
But being “flexible” about the type of activity you do is key, so whether it’s dancing, swimming, or walking the dog, you should pick an activity that increases the likelihood you’ll exercise regularly, suggests Blatner. Instead, the next time you go grocery shopping, buy fewer animal products such as meat, poultry, and fish, and replace them with plenty of fruits and vegetables, beans, whole grains, nuts and nut butters, and tofu. You can save money by buying extra canned beans when they’re on sale. To cut back on produce costs, opt for sodium- and sugar-free canned and frozen options, and buy with the seasons. To take the guesswork out of identifying in-season fruits and veggies, head to your local farmers market, which will have a bounty of options. You’ll be able to find nondairy milks, like almond milk, in both the refrigerated section and in the middle aisles of the store, if you prefer that type of milk over the dairy variety, though eliminating dairy isn’t required. After you go grocery shopping, follow the three steps below, suggested by Blatner, to get started on a flexitarian lifestyle. Here are three simple steps flexitarian diet beginners can follow.
1. Reportion Your Plate
Blatner recommends downsizing your meat and grain portions while pumping up the produce. Aim to have 25 percent of your plate for lean meat, poultry, or fish (or beans or tofu on meatless days); 25 percent whole grains (such as brown rice, quinoa, whole grain pasta); and 50 percent from fruits and veggies. Loading up on greens like kale, lettuce, or arugula is one way to bulk up the veggies.
2. Reinvent Old Favorites
Take your current favorite recipes and swap out the meat for beans. Sub in ¼ cup beans for every ounce of meat that you normally use. Blatner recommends using low-sodium soy sauce, mushrooms, potatoes, green tea, and tomato sauce to create an umami, or savory, taste similar to that of meat. If you don’t like beans, opt instead for lentils or chickpeas, which are versatile and can be less expensive than chicken, pork, or beef.
3. Refresh Your Recipe Repertoire
Try a new vegetarian recipe each week. Ask friends for their favorites, or look through vegetarian magazines and cookbooks. (Blatner’s The Flexitarian Diet has several recipes to choose from.) Need some online sources for vegetarian dishes that will catch your eye? Check out the inspiration below.
Foods to Eat on the Flexitarian Diet
Plant proteins Any beans, peas, or lentils such as black beans, pinto beans, garbanzo beans, white beans, red lentilsWhole grains That includes quinoa, brown rice, oats, barley, sorghum, buckwheat, and white and sweet potatoes.VegetablesFruitsDairy milk and plant milkEggsNuts and nut buttersSeedsTofuHealthy fats These include avocado and olive oil.
(These foods are also suitable for any type of vegetarian diet.)
Foods to Limit on the Flexitarian Diet
While no food groups are entirely excluded, Blatner says the diet is not only about eating fewer animal products but also about making smart food choices in general. That’s why the diet also recommends you limit your intake of the following.
Animal protein That includes chicken, turkey, red meat, and pork.Seafood Seafood is considered an animal protein and is a healthy choice on those meat-eating days.Processed refined grains This includes white pasta, white bread, and white rice.Animal fats This includes butter, whole milk, cream.Highly processed foods and beverages like pastries, soda, chips
Day 1
Breakfast Sprouted whole-grain toast, avocado, spinach, and egg Lunch Market bowl with chicken or chickpeas, chopped kale or tomatoes, roasted sweet potato cubes, and ranch dressing Dinner Tacos with seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa Snack Apple and pecans or cucumber sticks and hummus
Day 2
Breakfast Oatmeal with peanut butter and chopped apple Lunch Mexican bowl with chicken or black beans, chopped romaine and peppers, brown rice, guacamole, and salsa Dinner Mediterranean plate with chicken or chickpeas; cucumber, tomato, feta salad; and lemon dill brown rice Snack Grape tomatoes and mozzarella sticks or clementine and almonds
Day 3
Breakfast Green smoothie with 2 percent plain kefir, rolled oats, banana, and spinach Lunch Asian bowl with chicken or edamame, coleslaw mix, quinoa, and ginger dressing Dinner Burger night with beef or bean burger, sweet potato fries, and veggie dippers with ranch dressing Snack Carrots and almond butter or dark chocolate and berries
