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/