Flexitarian Diet - The Beginner's Guide

Flexitarian Diet - Beginner's Guide

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A Sample Flexitarian Meal Plan for One Week

This one-week meal plan provides you with the ideas you need to start eating flexitarian.

Monday
Breakfast: Steel-cut oats with apples, milled flaxseed and cinnamon.
Lunch: Salad with greens, shrimp, corn, black beans and avocado.
Dinner: Lentil soup with whole-grain bread and a side salad.

Tuesday
Breakfast: Whole-grain toast with avocado and poached eggs.
Lunch: Burrito bowl with brown rice, beans and vegetables.
Dinner: Zucchini noodles with tomato sauce and white beans.

Wednesday
Breakfast: Coconut yogurt with bananas and walnuts.
Lunch: Whole-grain wrap with hummus, vegetables and chickpeas.
Dinner: Grilled salmon, baked sweet potato and green beans.

Thursday
Breakfast: Smoothie made with unsweetened almond milk, spinach, peanut butter and frozen berries.
Lunch: Kale Caesar salad with lentils and tomato soup.
Dinner: Baked chicken, quinoa and roasted cauliflower.

Friday
Breakfast: Greek yogurt with blueberries and pumpkin seeds.
Lunch: Chard wraps with mixed veggies and peanut dipping sauce.
Dinner: Lentil stew and a side salad.

Saturday
Breakfast: Over-easy eggs with sauteed veggies and fruit salad.
Lunch: Peanut butter sandwich with crushed berries on whole-grain bread.
Dinner: Black bean burgers with avocado and sweet potato fries.

Sunday
Breakfast: Tofu scramble with mixed veggies and spices.
Lunch: Quinoa salad with dried cranberries, pecans and feta cheese.
Dinner: Stuffed bell peppers with ground turkey and a side salad.

Eating a flexitarian diet is about limiting the consumption of meat and animal products while focusing on nutritious plant-based foods. Some people may choose to eat more or fewer animal products than shown in the above meal plan.