Flexitarian Diet Meal Plan for Better Health

The flexitarian diet is a plant-forward diet that incorporates dairy and eggs and a small amount of meat from time to time. 

With an emphasis of consuming mostly plant based foods and limiting intake of animal products and animal-based foots, the diet has many health benefits without requiring a strict compliance to only eating plant based foods. 

It's similar to a semi-vegetarian diet because you're eating less meat and focusing on vegetables. It's better for your overall health and lowers your risk for certain diseases. You also aren't eating processed foods and saturated fats, but rather focusing on healthy fats which  decreases risk of high blood pressure, cardiovascular disease, and heart disease. 

What is a flexitarian diet meal plan and some dietary guidelines? 

A flexitarian diet meal plan is a flexible diet that is vegetable forward while limiting the amount of meat. Because there is a wide range in the types of flexitarians and is a flexible plan in general, it's a bit difficult to define. 

It also depends on the individual and how they want to structure it. However, generally speaking a flexitarian diet elicits tons of health benefits because it's based on eating more plant-based foods. 

Broad categories of foods to eat on a flexitarian diet meal plan 

  • Vegetables
  • Fruits
  • Nuts and Seeds, Chia Seeds 
  • Eggs
  • Whole Grains (Quinoa, Oats, Wheat Bread) 
  • Limited amount of meat, seafood and poultry 
  • Tofu, Tempeh, and Seitan 
  • Soy Milk
  • Olive oils 

1 Week Meal-Prep Plan for a Flexitarian Diet:

Below is a 7 day flexitarian meal diet plan that is made with simple ingredients and whole foods. Focused predominantly of plants, these meatless meals will make you feel healthy and energized. 

Day 1

Breakfast 

  • Sliced apple with almond butter 

Lunch

  • Veggie and hummus sandwich on whole wheat bread

Snack

  • Frozen grapes 

Dinner

  • Greek salad with 2 oz piece of baked salmon, baked sweet potato 

Day 2

Breakfast 

  • Veggie omelet 

Lunch

  • Garden salad, side of beans 

Snack

  • Dry roasted almonds and 1 orange

Dinner

  • Veggie lettuce wraps, brussel sprouts 

Day 3

Breakfast 

  • Greek yogurt with nut butter 

Lunch

  • Greek salad with edamame and brown rice 

Snack

  • Carrots and hummus 

Dinner

  • Vegetable soup with winter squash 

Day 4

Breakfast 

  • Hard boiled egg and banana 

Lunch

  • Roasted chickpeas and vegetables

Snack

  • Raspberries 

Dinner

  • Gazpacho and lentil soup with roasted cauliflower 

Day 5

Breakfast 

  • Scrambled eggs with fruit 

Lunch

  • Lentil Soup 

Snack

  • Popcorn 

Dinner

  • Vegetable flatbread 

Day 6

Breakfast 

  • Muffin tin omelets 

Lunch

  • Stuffed vegetable bell peppers 

Snack

  • Lettuce cups with veggies 

Dinner

  • Tomato soup with whole grain bread 

Day 7

Breakfast 

  • Avocado toast 

Lunch

  • Stuffed mushrooms 

Snack

Dinner

  • Vegetarian chile

Old Fashioned Original Beef Jerky

Bottom Line

If you're looking to eat healthier and a more plant-based forward diet with minimal meat, then the flexitarian meal plan is for you. If you're going to indulge in a tiny amount of meat, our Old Fashioned Original is ideal because it contains clean ingredients.