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Food Flexitarian Meal Plan

02:30  03 february  2021
02:30  03 february  2021 Source:   eatingwell.com

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In this flexitarian meal plan, we map out a week of mostly plant-based vegetarian recipes while still offering the flexibility to enjoy meat or seafood once or twice a week. The flexitarian diet is basically a non-diet approach to eating more plant-based meals. Some people structure this by following a vegetarian diet at home but eat meat when at a friends for dinner or anytime someone else is cooking. Others eat mainly vegetarian but eat meat once or twice a week or once or twice a month. However you follow it, the main goal of the flexitarian diet is to eat more vegetarian meals.

a bowl of food © Provided by EatingWell a bowl of soup: This flexitarian diet meal plan for a week of mostly plant-based recipes © Provided by EatingWell This flexitarian diet meal plan for a week of mostly plant-based recipes

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Whatever your motivation may be, there are some clear benefits to eating more plants. People who eat more plant-based meals tend to have better blood pressure, lower risk of diabetes reach their fiber goals and have healthier weights. Speaking of weight - we set this plan at 1,500 calories a day, which is a calorie level most people will lose weight following, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.

See More: 3-Day Flexitarian Diabetes Meal Plan

What is a Flexitarian Diet Plan?

The flexitarian diet is a bit hard to define because, well, it's a flexible plan. The flexitarian diet—a combination of the words flexible and vegetarian—is a diet that includes mainly plant-based vegetarian meals but it doesn't cut out meat entirely. How you want to structure it is completely up to you. Some people might eat meat twice a week while other are almost completely vegetarian with the except of a rare meat-focused meal. Either way, the flexitarian diet helps you enjoy some serious health benefits of eating more plant-based meals, without the restrictions of a completely vegetarian or vegan plan.

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What to Eat on a Flexitarian Diet Plan:

  • Legumes, beans and lentils
  • Tofu
  • Edamame
  • Seitan
  • Tempeh
  • Nuts and seeds
  • Peanut butter, almond butter and other nut butters
  • Yogurt, kefir and other dairy items
  • Dairy alternatives like almond or oat milk
  • Eggs
  • Whole grains (quinoa, oats, wheat bread etc.)
  • Fruits
  • Vegetables
  • Limited amounts of meat, seafood and poultry

See More: Flexitarian Diet Plan Recipes

How to Meal-Prep Your Week of Meals:

  1. Make Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese to have for breakfast throughout the week.
  2. Prepare Meal-Prep Vegan Moroccan Lettuce Wraps to have for lunch on Days 2 through 5.

Day 1

a bowl of food on a plate: https://www.eatingwell.com/article/7866119/rheumatoid-arthritis-diet-plan/greek-salmon-bowl-jpeg/ © Provided by EatingWell https://www.eatingwell.com/article/7866119/rheumatoid-arthritis-diet-plan/greek-salmon-bowl-jpeg/

Breakfast (255 calories)

  • 1 serving Strawberry-Pineapple Smoothie

A.M. Snack (125 calories)

  • 2/3 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (420 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 medium apple

P.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Dinner (484 calories)

  • 1 serving Greek Salmon Bowl

Daily Totals: 1,491 calories, 72 g protein, 149 g carbohydrates, 34 g fiber, 75 g fat, 1,207 mg sodium

Add more plant-based options to your diet with this healthy 7-day flexitarian meal plan

  Add more plant-based options to your diet with this healthy 7-day flexitarian meal plan A flexitarian diet is a flexible way of adding plant-based options to your diet without sacrificing meat. Try it out with this 1-week meal plan.Generally speaking, the purpose of the flexitarian diet is to reduce the amount of animal-based products you consume and replace them with whole, plant-based options.

Make it 1,200 Calories: Omit the apple at lunch and change the P.M. snack to 1 clementine.

Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.

Day 2

a bowl of food on a plate: https://static.onecms.io/wp-content/uploads/sites/44/2019/08/27135314/vegan-pad-thai-with-tofu.jpg © Provided by EatingWell https://static.onecms.io/wp-content/uploads/sites/44/2019/08/27135314/vegan-pad-thai-with-tofu.jpg

Breakfast (272 calories)

  • 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
  • 1 medium banana

A.M. Snack (268 calories)

  • 1/4 cup dry-roasted unsalted almonds
  • 1 medium orange

Lunch (425 calories)

  • 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps

P.M. Snack (125 calories)

  • 2/3 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Dinner (401 calories)

  • 1 serving Vegan Pad Thai with Tofu

Daily Totals: 1,491 calories, 68 g protein, 170 g carbohydrates, 33 g fiber, 67 g fat, 1,236 mg sodium

Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the yogurt at the P.M. snack.

Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, add 1 large pear to lunch and increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at P.M. snack.

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Day 3

a plate of food on a table: https://www.eatingwell.com/article/7882092/clean-eating-meal-plan-for-beginners/attachment/7882118/ © Provided by EatingWell https://www.eatingwell.com/article/7882092/clean-eating-meal-plan-for-beginners/attachment/7882118/

Breakfast (272 calories)

  • 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
  • 1 medium banana

A.M. Snack (95 calories)

  • 1 medium apple

Gallery: 20 vegan high-protein foods (Espresso)

a close up of a sandwich sitting on top of a table: Protein-rich foods are essential in keeping our bodies healthy. There are many such foods that make incorporating them into a vegan diet easy and delicious!

Lunch (425 calories)

  • 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps

P.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Dinner (504 calories)

  • 1 serving Greek Salad with Edamame
  • 1/2 an avocado, sliced

Daily Totals: 1,502 calories, 55 g protein, 146 g carbohydrates, 44 g fiber, 86 g fat, 1,241 mg sodium

Make it 1,200 Calories: Change the P.M. snack to 1 medium orange and omit the avocado at dinner.

Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add 1 large pear to lunch.

Day 4

a plastic container filled with different types of food on a table: https://static.onecms.io/wp-content/uploads/sites/44/2019/06/27131910/vegan-moroccan-lettuce-wraps-960.jpg © Provided by EatingWell https://static.onecms.io/wp-content/uploads/sites/44/2019/06/27131910/vegan-moroccan-lettuce-wraps-960.jpg

Breakfast (255 calories)

  • 1 serving Strawberry-Pineapple Smoothie

A.M. Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (425 calories)

  • 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps

P.M. Snack (252 calories)

  • 1 medium apple
  • 1 1/2 Tbsp. natural peanut butter

Dinner (399 calories)

  • 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

Daily Totals: 1,514 calories, 60 g protein, 165 g carbohydrates, 39 g fiber, 72 g fat, 1,140 mg sodium

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Make it 1,200 Calories: Omit the yogurt at the A.M. snack and omit the peanut butter at the P.M. snack.

Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.

Day 5

Breakfast (255 calories)

  • 1 serving Strawberry-Pineapple Smoothie

A.M. Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (425 calories)

  • 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps

P.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Dinner (421 calories)

  • 1 serving Vegan Mediterranean Lentil Soup
  • 2 cups mixed greens
  • 1 serving Citrus Vinaigrette

Meal-Prep Tip: Reserve two servings Vegan Mediterranean Lentil Soup to have for lunch on Days 6 & 7.

Daily Totals: 1,490 calories, 64 g protein, 155 g carbohydrates, 40 g fiber, 75 g fat, 1,307 mg sodium

Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium orange.

Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.

Day 6

a pizza sitting on top of a plate of food: Jason Donnelly https://www.eatingwell.com/gallery/7833134/5-step-chicken-dinner-recipes/20-minute-creamy-italian-chicken-skillet/ © Provided by EatingWell Jason Donnelly https://www.eatingwell.com/gallery/7833134/5-step-chicken-dinner-recipes/20-minute-creamy-italian-chicken-skillet/

Breakfast (272 calories)

  • 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
  • 1 medium banana

A.M. Snack (131 calories)

  • 1 large pear

Lunch (334 calories)

  • 1 serving Vegan Mediterranean Lentil Soup
  • 1 medium orange

P.M. Snack (326 calories)

  • 1 medium apple
  • 2 Tbsp. natural peanut butter

Dinner (425 calories)

  • 1 serving 20-Minute Creamy Italian Chicken Skillet
  • 1/2 cup cooked brown rice

Daily Totals: 1,488 calories, 67 g protein, 200 g carbohydrates, 36 g fiber, 49 g fat, 1,216 mg sodium

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Make it 1,200 Calories: Omit the orange at lunch and omit the peanut butter at the P.M. snack.

Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast and add 45 dry-roasted unsalted almonds to A.M. snack.

Day 7

\

a table topped with plates of food on a plate: https://www.eatingwell.com/gallery/7742586/recipes-with-frozen-corn/mexican-stuffed-portobello-mushrooms/ © Provided by EatingWell https://www.eatingwell.com/gallery/7742586/recipes-with-frozen-corn/mexican-stuffed-portobello-mushrooms/

Breakfast (272 calories)

  • 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
  • 1 medium banana

A.M. Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (334 calories)

  • 1 serving Vegan Mediterranean Lentil Soup
  • 1 medium orange

P.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Dinner (503 calories)

  • 1 serving Mexican Stuffed Portobello Mushrooms
  • 1 serving Guacamole Chopped Salad

Daily Totals: 1,497 calories, 72 g protein, 150 g carbohydrates, 39 g fiber, 76 g fat, 1,555 mg sodium

Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium orange.

Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, add 3 Tbsp. chopped walnuts to A.M. snack and add 1 large pear plus increase to 1/3 cup almonds at P.M. snack.

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