The Ultimate Guide to Flexitarian Diet Plan

by Glenn Larson

The flexitarian diet is known to be a type of eating that encourages plant-based items rather than eating lots of meat and other animal produce. This type of eating is easy to engage in than vegan diets.

What is the flexitarian diet?

This is a style of eating which was formed to enjoy the benefits of both eating animal produce. This diet does not stipulate a certain amount of nutrients which is too derived and gotten. Certain principles guide adherence to this diet. They include:

The consumption of fruits, whole grains, legumes, and even vegetables.

Consumption of protein is gotten from plants rather than protein gotten from animals.

Consumption of meat at some intervals.

Consumption of natural or slightly processed foods.

Restricted consumption of sweets and sugar.

As a result of its flexible nature, this is a highly recommended diet for individuals who wish to be healthy but do not want to restrict their food intake to a particular food class. Some individuals tend to consume more animal products than plant products which should not be the case. This diet aims to incorporate bot plant and animal produce but to incorporate a higher percentage of plant products than animal products to get the best results.

Health benefits of the flexitarian diet

healthy salad before workout

There are several benefits which are associated with observing a flexitarian diet. Because of the decreased consumption of meat and other processed items, individuals tend to reduce their risk of developing issues like:

Heart disease

The intake of foods that are rich in fiber and contain healthy fats aids in enhancing the health of your heart. Research has shown that vegetarians are less likely to develop heart diseases than non-vegetarians. This occurs because most vegetarian diets are rich and high packed with fiber and even antioxidants which also aids in reducing inflammation. The flexitarian diet is also known to have these benefits which the vegetarian diet possesses.

Loss of weight

Weight loss result

This is a well-known effect of adhering to the flexitarian diet. This diet is terrific for reducing your waistline. This occurs because most foods consumed by individuals who observe the flexitarian diet are not processed foods. Processed foods are high in calories and thereby aid in weight gain and obesity. Research has shown that individuals who follow a strict plant diet tend to lose weight more than individuals who eat processed foods and red meat.


The flexitarian diet is shown to aid in reducing the effect of type 2 diabetes. By following a plant-based diet, individuals are more likely to reduce the effect of type 2 diabetes. This occurs because plant-based foods aid in the shedding of extra fat as a result of the fiber which they contain. Research has shown that individuals who consume more processed foods tend to develop diabetes faster than vegetarian individuals.


Various foods are found in the flexitarian diet that aid in the reduction of fo cancer. Foods like fruits, nuts, whole grains, vegetables, seeds, and even legumes. These items contain antioxidants that prevent the occurrence of cancer and similar diseases. Studies have shown that individuals who develop cancer are more likely to be non-vegetarians than vegetarians. This clearly shows that observing a flexitarian diet is bound to reduce your chances of developing cancer than non-vegetarians.

Good for the Environment

This diet aids in benefiting the environment and your health at the same time. Reducing your intake of meat can help in preserving the natural resources in the environment. The consumption of plants also aids in the further production and farming of plant-based produce.

Foods which are consumed during the flexitarian diet

Flexitarian foods aim at consuming more protein and processed foods than animal produce. Foods that can be consumed regularly during the flexitarian diet include:

Protein:  Protein foods that can be eaten regularly include soybeans, tempeh, lentils, tofu, and legumes.

Starchy vegetables: Starchy vegetables like winter squash, sweet potatoes, peas, and corn.

Whole grains: Whole grains like quinoa, farro, teff, and buckwheat.

Non-starchy vegetables: Non-starchy vegetables like greens, cauliflower, Brussels sprouts, carrots, bell peppers, and green beans.

Nuts, seeds, and healthy fats: Peanut butter, flaxseed, avocadoes, chia seeds, almonds, coconut, cashews, and olives.

Plant-based milk: soy milk, unsweetened almond, hemp, and coconut.

Condiments: Condiments like apple cider vinegar, mustard, ketchup, salsa, and nutritional yeast.

Fruits: Fruits like apples, grapes, oranges, cherries, and berries.

Beverages: You can consume beverages like tea, sparkling, and still water, and even coffee.


The flexitarian diet is a common diet that enables you to benefit from the consumption of both meat and plant-based produce. This diet entails the consumption of plant-based products in larger forms than animal-based produce. It is important to note that it is associated with numerous health benefits like the reduction of blood pressure and many more.

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