Published on November 13, 2023, 12:56 am
A flexitarian is someone who follows a semi-vegetarian diet, making a conscious effort to eat less meat. Unlike strict diets with rigid guidelines, there are no hard and fast rules about specific ways to be a flexitarian. Flexitarians can personalize their plate and make individualized choices about how much meat they want to eat.
Some flexitarians may choose to eat meat six days a week and have a “meatless Monday,” while others may only have meat once a week. The flexibility of the flexitarian diet allows for personalization based on individual preferences. It’s all about finding a balance that works for you.
One of the benefits of a flexitarian diet is its flexibility. Unlike strict diets such as the keto diet or vegan diet, the flexitarian diet doesn’t forbid any animal-derived foods or macronutrients. As long as reducing meat intake to some degree is part of your weekly meal plan, you can still enjoy eggs, dairy, chicken, or any other animal-derived food you like.
Research shows that about half of all flexitarians eat meat four or more days per week. Among self-described flexitarians, there are different levels of meat restriction. Light meat restrictors might eat meat daily except for certain days like a “meatless Monday.” On the other hand, heavy meat restrictors tend to eat like vegetarians most of the time and may only have meat once or twice weekly.
It’s worth noting that protein and amino acid deficiencies are possible among flexitarians who eat very little meat, especially in older adults. To offset deficiency risks, using a protein powder nutrition supplement with essential amino acids on vegetarian days is an easy and practical solution.
Since the flexitarian diet plan is so flexible, there is no need to follow a one-size-fits-all seven-day meal plan. You can personalize your plate to avoid nutrition gaps and make choices based on how many days you want to include meat in your diet.
On meat-eating days, flexitarians can choose from a variety of options such as poultry (chicken, turkey, duck), red meat (beef, pork, lamb), or seafood (fish or shellfish). On meatless vegetarian days, it’s important to focus on eating plant-based foods that are high in protein and other vital nutrients found in meat. This will help avoid deficiencies like iron deficiency anemia.
When eating like a vegan or vegetarian, be sure to plan meals that include plant-based foods high in calcium, iron, omega-3 fatty acids, vitamin B12, vitamin D, and zinc. Incorporating these nutrients from plant-based sources will ensure a well-rounded and nutritious diet.
To give you an idea of what a sample seven-day meal plan for a flexitarian might look like:
1. Meatless Monday (vegetarian day)
2. Meat-eating Tuesday (seafood)
3. Meatless Wednesday (vegan day)
4. Meat-eating Thursday (poultry)
5. Meatless Friday (vegetarian day)
6. Meat-eating Saturday (red meat)
7. Meatless Sunday (vegetarian day)
It’s important to note that individual needs may vary and this meal plan may not apply to everyone. Customize your meals based on your personal preferences and ensure you’re getting enough protein even on meatless days.
Some people choose the flexitarian or semi-vegetarian lifestyle for ethical reasons rather than just health concerns alone. Those who have ethical concerns about animal welfare tend to have stronger convictions about their meatless eating habits and are more likely to stick with the eating plan for longer periods.
Flexitarians can modify their meat intake based on their preferences from week to week. Light flexitarians only reduce meat intake once or twice a week, while more committed flexitarians may go completely vegetarian several days a week.
Choosing to be a flexitarian allows for a focus on healthy eating principles. It encourages the consumption of more vegetables and fruits while reducing meat intake. This is beneficial for health as it reduces the intake of saturated fats often present in meat.
Research has shown that eating a semi-vegetarian diet is associated with a 20% reduction in the risk of dying from cardiovascular disease when compared to those who do not adopt pro-vegetarian dietary habits.
Reducing meat consumption also has positive impacts on the environment. Flexitarians and other “meat reducers” contribute to slowing down environmental degradation by cutting back on weekly meat consumption.
In summary, flexitarianism offers the flexibility to follow a semi-vegetarian diet that suits your individual preferences. Whether you choose to eat like a vegetarian or vegan some days of the week but not others, being a flexitarian allows you to personalize your plate and find a balance that works for you. Remember to consider any nutritional gaps and ensure you’re getting enough protein and essential nutrients even on meatless days.