A flexitarian diet is exactly what its name implies it's a flexible way to kickstart healthy eating and potentially shed some pounds and improve your health in the process.
Generally speaking, the purpose of the flexitarian diet is to reduce the amount of animal-based products you consume and replace them with whole, plant-based options.
For example, replace your barbacoa taco filling with spiced black beans. However, this does not mean replacing your jerky snack with potato chips.
To lose weight on a flexitarian diet, you'll need to choose the right foods to support that goal, says registered dietitian-nutritionist Scott Keatley, RD, CDN.
"Technically, potato chips and table sugar are vegetarian but we know that if our diet includes too much of these types of food we will not lose weight," Keatley says. "However, picking whole-grains, fruits, and vegetables as well as some lean proteins make for a high-fiber calorie-controlled diet."
Here's how to try a flexitarian diet with a 7-day meal plan as well as more on the benefits you may reap from following it.
A flexitarian diet encourages a lot of healthy behaviors, like rarely eating red meat and loading up on lean protein and whole foods. Here's a list of foods that experts recommend eating frequently, in moderation, and rarely while following a flexitarian diet.
Foods/drinks to have often:
Foods/drinks to have in moderation:
Foods/drinks to avoid whenever possible (true for all eating plans):
If you're interested in trying out a flexitarian diet, here's a 7-day sample flexitarian meal plan, according to registered dietician Shena Jaramillo, MS, RD. Adjust serving sizes and calorie proportions to your specific needs.
Day 1
Hummus is a great protein-packed snack. Elisete Domingues / EyeEm/Getty Images
Breakfast: Oatmeal (made with dairy-free milk), topped with fruit and walnuts
Lunch: Mixed green salad with spiced chickpeas, avocado, cherry tomato, cucumber, and balsamic vinaigrette
Snack: Bell pepper and hummus
Dinner: Butternut squash and black bean frittata
Day 2
A savory chicken stir fry for dinner will hit the spot on day 2. Graphiqa-Stock/Getty Images
Breakfast: Whole-wheat toast with peanut butter, apple slices
Snack: cup walnut halves
Lunch: Whole-wheat pita with mixed greens, bell pepper, and roasted chickpeas
Snack: Sliced pear
Dinner: Chicken stir fry with mixed vegetables and nutritional yeast
Day 3
Avocado on whole wheat toast is a classic way to start your day right. OatmealStories/Getty Images Breakfast: Whole-wheat toast with avocado, sprouts, and chickpeas
Snack: Sliced apple with peanut butter
Lunch: Quinoa and broccoli stir-fry with roasted tofu
Snack: 1 cup of strawberries
Dinner: Whole-wheat pita with vegetables, balsamic vinegar, and low-fat cheese
Day 4
Celery with peanut butter is a crunchy, fulfilling snack. MSPhotographic/Getty Images
Breakfast: Buckwheat cereal with blueberries
Snack: Carrot sticks with hummus
Lunch: Strawberry almond kale salad with citrus vinaigrette and grilled chicken breast
Snack: Celery with peanut butter
Dinner: Tempeh taco sliders with tomato, cabbage, and vegan sour cream
Day 5
Black bean burgers are a delicious alternative to bland, frozen veggie burgers. Photography by Matthew Lankford/Getty Images
Breakfast: Fruit smoothie
Snack: Baked kale chips
Lunch: Black bean veggie burger on a whole-wheat bun
Snack: Popcorn with nutritional yeast
Dinner: Veggie pasta salad with lime and balsamic vinegar
Day 6
Kick off day 6 with a protein-packed egg scramble. LauriPatterson/Getty Images
Breakfast: Egg scramble with mushrooms, onions, and peppers
Snack: Fruit smoothie
Lunch: Avocado "Reuben" sandwich on rye with mustard, sauerkraut, and vegan thousand island dressing
Snack: Rice cakes with nut butter and pomegranate seeds
Dinner: Vegetarian chili
Day 7
Treat yourself on day 7 with some mac and cheese. You've earned it! antares71/Getty Images
Breakfast: Whole-grain bagel with peanut butter and banana
Snack: Tomato, cucumber, and basil salad with tahini or vinaigrette
Lunch: Whole-wheat mac and cheese (either with real cheese or vegan cheese made with soaked cashews and nutritional yeast), roasted broccoli
Snack: Almonds and clementines
Dinner: Curried coconut quinoa with shrimp and roasted cauliflower
Research that is specifically on the flexitarian diet is limited since the guidelines aren't as strict as vegetarianism and veganism, which makes flexitarianism more difficult to study.
That said, there's plenty of research indicating the advantages of reducing your consumption of animal products while eating more whole grains, veggies, legumes, and other plant-based foods.
Better weight management and body composition
Jaramillo says that since plant-based proteins tend to be high in fiber, they can make you feel full for longer while reducing your overall caloric intake which can ultimately lead to weight loss. Here's what the research says:
Lower blood pressure
Reduced risk of heart disease and heart failure
Reduced risk of type 2 diabetes
Reduced risk of cancer
Reduced inflammation
A flexitarian diet offers an ideal compromise for people who regularly eat meat and want to cut down on meat and dairy products without giving them up entirely.
Research suggests that people with high blood pressure, type 2 diabetes, or heart disease can benefit from the flexitarian diet.
Moreover, "anyone can benefit from a flexitarian diet but those with inflammatory conditions such as arthritis may see the greatest benefit with decreased inflammation," says Jaramillo.
