Flexitarian

Enjoy the health benefits of a plant based diet with occasional meat; ensure adequate nutrients

Recommended For

Animal rights, ethical, Blood sugar, high, Cancer, Carbon footprint reduction, Cholesterol, high, Environmental, Heart disease prevention, treatment, Weight loss.

Diet Goals

Allows eggs, dairy and limited meat

Increase proteins from plant sources
Ensure complete amino acids without animal proteins
9, 18, or 26 ounces of meat per week

This diet is a great way to try a vegetarian diet, but the greatest benefit is increasing plant based food intake which is great for your health.

Food Recommendations

Foods to Eat

Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice

Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts

Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops

Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk

Foods to Avoid

High carbs: White foods: Rice, potatoes, pasta, bread, crackers

High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits

Full fat dairy: Whole milk, yogurt, butter, cheese

Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Diet Rules

Additional Information

Research

Studies show health benefits of less meat: Reduced risk of death from heart disease, less risk of T2 diabetes, 8% lower rate of colon cancer, may help weight loss.

Studies show body weight of vegetarians 3-20% lower than meat eaters.

Studies show changes needed for a sustainable future in 2050: Eat mainly plant based foods, small amounts of animal products, food waste needs to be halved.

Caveats

Postmenopausal women on flexitarian diet for > 20 yrs had significantly lower BMI, glucose, insulin levels, and less insulin resistance.

Flexitarian diet has fewer rules; flexibility with eating out and alcohol.

Eat foods that are least processed, most natural form of foods.

Potential for low iron intake, iron deficiency and anemia with lower meat intake; add plant based sources of iron.

References

Blatner, D. (2022). Flexitarian FAQ. DJ Blatner. https://dawnjacksonblatner.com/books/the-flexitarian-diet/flexitarian-faq/

Derbyshire, E. (2017). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. NIH, National Library of Medicine, Frontiers in Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/

Kelikani, P., Reeves MD, M., & Orlich MD, M. (2023). Episode 10: Vegetarian Diet. Loma Linda University Health. https://lluh.org/patients-visitors/health-wellness/live-it/online-health-show/episode-10-vegetarian-diet

Kim, H., Caulfield, L., Garcia-Larsen, V., Steffen, L., Coresh, J., & Rebholz, C. (2019). Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults. Journal of the American Heart Association. https://www.ahajournals.org/doi/10.1161/JAHA.119.012865

Vegetarian Diet. (n.d.). Medline Plus/NIH. https://medlineplus.gov/vegetariandiet.html

23 Foods Vegetarians Can’t Eat (But Don’t Know It!). (2017). Oh My Veggies. https://ohmyveggies.com/foods-vegetarians-cant-eat-but-dont-know-it/

Pawlak, R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes Spectrum. https://diabetesjournals.org/spectrum/article/30/2/82/32272/Vegetarian-Diets-in-the-Prevention-and-Management

Webb PhD RD, D. (2021). The Flexitarian Diet. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/0321p40.shtml

Weil M.D, A. (2019). A Flexitarian Diet. Andrew Weil, M.D. https://www.drweil.com/diet-nutrition/diets-weight-loss/flexitarian-diet/