"Flexitarian" Diet Made Easy
What is a Flexitarian? Someone who mainly follows a whole-food and plant-based diet, with occasional meat and dairy.
https://health.usnews.com/best-diet/flexitarian-diet
Why Flexitarian? A whole-food, plant-based diet has many potential health benefits including decreasing risk of hypertension, heart disease, diabetes, and cancers. Also, it can help to achieve ideal body weight. Many of these foods may also have the health benefit of boosting your immune function which we all would benefit from during this scary time. Starting this type of diet at a younger age can help prevent disease and at a later age may help reverse diseases like diabetes and hypertension.
How? I try to eat as high a percentage of a whole-food, plant-based diet that I can while still having the flexibility to eat other foods that I still enjoy. I have found it very manageable and satisfying to eat this way for breakfast and lunch, and then am more flexible for dinner (i.e. eat whatever delicious meal my wife prepares for our family). My taste preferences have changed significantly and I am enjoying so many new healthy foods that I would never have eaten in the past.
Breakfast options:
Cereal (I love Kashi) with unsweetened almond milk; add ground flax seeds or chia seeds for healthy fats and minerals.
Oatmeal (add ground flax seed, nut butter, fruit, etc.)
Yogurt bowls (Greek yogurt with fruit, granola, nuts/seeds, nut butter, etc.)
Smoothies (my go-to is banana, frozen strawberries and blueberries, flax seed, and almond milk) I will often make it at night, so it is ready to go in the morning. It keeps well in the fridge in an insulated cup.
PB+J Sandwich (I use Dave’s Killer White Bread, homemade almond butter, and Crofter’s Organic Strawberry Jelly)
Toast (I use Dave’s Killer Bread or sprouted grain bread; top with avocado, eggs, vegetables, nut butter, fruit, etc.)
Lunch and Snack Options: (I try to pack my lunches at night, so I am not rushed in the morning. I also make sure my office is stocked with healthy snacks)
PB+J Sandwich
Power Bowls (Rice, beans, quinoa, chicken) Easy to make with leftovers from dinner.
Oatmeal (Easy to heat up instant packets at work and mix in some peanut butter)
Peeled baby carrots with hummus
Almonds
Healthy energy/granola bars (here are some tips for choosing a bar)
Fruit (bananas or oranges)
Dinner Options:
I try to eat a salad with every dinner. It can be as simple as just using prewashed spinach or other greens. I will often just top with balsamic vinegar and a little olive oil.
Bowls have become a family favorite. They can include a great mix of whole-food, plant-based ingredients (with a small amount of meat if you want for the added flavor). If you are adding ingredients like beans and quinoa to your bowls, you will get plenty of protein and don’t need to add meat.
Brown rice, beans, quinoa, greens, and hummus make for great bowl ingredients.
Meal prepping on the weekend can make bowls even easier.
Sweets:
Dark chocolate
“Nice cream:” blend frozen bananas (with a little bit of non-dairy milk if needed) to give an ice-cream like consistency. Top with fruit, nut butter, chocolate pieces, etc.
Frozen grapes
Froyo bites: coat blueberries in Greek yogurt and freeze
Apple “nachos:” thinly slice an apple and add toppings (Greek yogurt, honey, cinnamon, chocolate, nut butter, granola, etc.)
Weekly Flexitarian Shopping List
❏ Bananas
❏ Baby Carrots
❏ Packaged Greens, washed and ready to eat (Spinach, kale, arugula)
❏ Coleslaw mix (more colorful the better)
❏ Broccoli slaw
❏ Mushrooms
❏ Avocados
❏ Brown Rice
❏ Quinoa (Quinoa is a complete protein and can be used in place of rice or pasta. Mixes in well with bowls and salads)
❏ Black beans, pinto beans
❏ Canned tomatoes, petite diced (for chili, bowls)
❏ Chickpeas
❏ Whole wheat pasta
❏ Cereal (Kashi or other high-fiber and high-protein option)
❏ Steel Cut Oatmeal
❏ Ground Flax Seed (Add to smoothies, oatmeal, cereal. Try to eat 1-2 tablespoons per day, may help lower cholesterol, blood pressure)
❏ Almond milk (unsweetened, plain or vanilla, Only 30 calories for an 8 oz glass)
❏ Oat Milk (Tastes great in coffee)
❏ Hummus
❏ Roasted unsalted almonds (for snacks or homemade almond butter)
❏ Organic strawberry or grape jelly (Crofters Premium Spread)
❏ Dave’s Killer Bread (For PB+J sandwiches)
❏ Frozen Strawberries (for smoothies)
❏ Frozen Blueberries (for smoothies)
❏ Chicken breast (Add to bowls, salads)
❏ Ground beef (93% lean) (for bowls, chili)
❏ Steak (Grill and cut up to add to bowls or salads)
❏ Greek yogurt (Plant based yogurt options also available)
❏ Shredded cheddar cheese
If you want to learn more check out these resources:
https://www.forksoverknives.com/
https://nutritionstudies.org/plant-based-kickstart/
https://www.drfuhrman.com/get-started/quick-start
(I have no financial disclosures or conflicts of interest to report.)