Flexitarian Diet Meal Plan: Now Enjoy Your Fitness Journey

Snehil Sharma

Snehil Sharma
Jul 2023

2 min read
Flexitarian Diet Meal Plan

Table of content

The flexitarian diet meal plan is a flexible approach to eating that encourages the consumption of predominantly plant-based foods while still allowing for the occasional inclusion of meat and other animal products.

It is a great way to enjoy the health benefits of a plant-based diet while maintaining the flexibility to incorporate animal-based foods when desired. Thus, this meal plan provides a practical guide to help you embrace a flexitarian lifestyle and make informed food choices.

The main focus of a flexitarian diet is on plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in essential nutrients, fiber, and antioxidants, and they promote good health while reducing the risk of chronic diseases.

Moreover, the inclusion of animal products in a flexitarian diet is moderate and intentional. Thus, this means that you have the freedom to enjoy lean meats, poultry, fish, eggs, and dairy products in smaller quantities and less frequently.

When choosing animal products, opt for high-quality, sustainably sourced options to support ethical and environmentally friendly practices.

However, this meal plan aims to provide a balance of macronutrients and a variety of flavors and textures to keep your meals exciting and satisfying. Thus, it encourages mindful eating, focusing on the quality of the ingredients and savoring the flavors of each dish.

So, now, let’s dive into the flexitarian meal plan for beginners and explore delicious and nourishing meals that will help you thrive on your flexitarian journey.

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What Is Flexitarian Meal Plan?

The term “flexitarian” is a mixture of the words “flexible” and “vegetarian.”

Flexitarians primarily follow a 2000 calories vegetarian diet plan but are flexible enough to include small amounts of animal products when desired. The focus is on increasing the intake of fruits, vegetables, whole grains, legumes, nuts, and seeds while minimizing the consumption of processed foods, added sugars, and unhealthy fats.

So, the key principles of the flexitarian diet meal plan are as follows:

1. Plant-Based Emphasis

Flexitarians consume mainly plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. So, these foods provide essentials such as nutrients, fiber, and antioxidants.

2. Limited Meat Consumption

While not completely eliminating meat, flexitarians consume it in smaller quantities compared to traditional omnivorous diets. They may choose to have meat as an occasional treat or opt for smaller portions during meals.

3. Focus On Quality

When flexitarians do consume meat, they typically prioritize quality over quantity. Thus, they may prefer organic, grass-fed, or sustainably sourced animal products.

4. Meal Planning

Flexitarians often plan their meals around plant-based options and use meat as a side or flavor enhancer rather than the main focus of the meal. Thus, this approach encourages a greater variety of plant foods and reduces reliance on animal products.

Sample Menu: 3-Day Weight Loss Flexitarian Diet Meal Plan

So, here we are sharing a sample meal plan with you to follow:

Day 1


  • One slice of whole-wheat bread
  • 1 tbsp peanut butter
  • 1 medium banana

Macronutrients: 335 calories, 12 grams protein, 45 grams carbohydrates, 14 grams fat


  • 15 almonds soaked in water
  • 15 cherries

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat


  • Salad with 2 cups shredded lettuce 
  • 1/2 cup tomato chopped
  • 1/2 cup cucumber chopped
  •  1/4 cup black olives,
  •  1/2 cup roasted chickpeas

Macronutrients: 389 calories, 16 grams protein, 39 grams carbohydrates, 21 grams fat


  • 1/2 cup baby carrots
  • 1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat


  • 113 grams of tofu
  • 1 cup cooked brown rice
  • 1/2 cup broccoli sauteed in 1 tbs olive oil
  • 2 tablespoons peanut sauce

Macronutrients: 552 calories, 20 grams protein, 61 grams carbohydrates, 27 grams fat


  • Three dates
  • 2 tablespoons almond butter

Macronutrients: 396 calories, 8 grams protein, 60 grams carbohydrates, 18 grams fat

Daily Totals: 1,983 calories, 66 grams protein, 242 grams carbohydrates, 96 grams fat.

Day 2


  • 1/2 cup oatmeal cooked in water
  • 1 tbsp ground flaxseed
  • 1/4 cup almonds
  • 1/2 cup blueberries

Macronutrients: 294 calories, 9 grams protein, 31 grams carbohydrates, 17 grams fat


  • 1 medium banana
  • 1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat.


  • One 8-inch whole wheat wrap
  • 113 grams canned tuna mixed with 1/4 mashed avocado
  • 1/4 cup tomatoes, chopped

Macronutrients: 360 calories, 32 grams protein, 25 grams carbohydrates, 15 grams fat


  • One cucumber, sliced
  • 28-gram bag of pita chips

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat


  • 1 1/2 cups lentil with roti
  • 1/2 cup tomato sauce
  • 1/2 cup broccoli roasted with 1tbsp of olive oil

Macronutrients: 494 calories, 26 grams protein, 55 grams carbohydrates, 21 grams fat


  • 2 cups plain popcorn
  • 28-gram dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,795 calories, 82 grams protein, 189 grams carbohydrates, 85 grams fat

Day 3


  • 1 cup coconut yogurt
  • 1/4 cup low-sugar granola
  • 1/2 cup raspberries

Macronutrients: 414 calories, 16 grams protein, 70 grams carbohydrates, 8 grams fat


  • 1 large peach
  • 28 grams of cottage cheese

Macronutrients: 183 calories, 8 grams protein, 18 grams carbohydrates, 10 grams fat


  • 1 cup cooked brown rice
  • 1/2 cup black beans
  • 1/2 red bell pepper and 1/2 onion, sliced and sauteed in 1 tablespoon olive oil
  • 1/4 cup salsa
  • 1/2 avocado

Macronutrients: 668 calories, 17 grams protein, 87 grams carbohydrates, 31 grams fat


  • 2 cups plain popcorn

Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat


  • Two slices of whole wheat bread with two slices of mozzarella cheese and a slice of tomato
  • 1 cup lentil soup

Macronutrients: 474 calories, 30 grams protein, 50 grams carbohydrates, 18 grams fat


  • 2 small chocolate chip cookies

Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat

Daily Totals: 2,024 calories, 74 grams protein, 259 grams carbohydrates, 82 grams fat

Please Remember: This is a sample menu of a flexitarian diet meal plan, if you want a customized diet plan then contact our experts for guidance.

Health Benefits Of Flexitarian Diet Meal Plan

The flexitarian diet meal plan offers several potential benefits for individuals who follow it. So, here are some of the benefits associated with the flexitarian diet:

1. Healthier Nutrient Intake

By emphasizing plant-based foods, the flexitarian diet provides a wide array of essential nutrients, including vitamins, minerals, and antioxidants.

Fruits, vegetables, whole grains, legumes, nuts, and seeds are rich sources of fiber, vitamins (such as vitamin C, vitamin A, and folate), minerals (such as potassium and magnesium), and phytochemicals that support overall health and well-being.

2. Weight Management

The flexitarian diet can be effective for weight management. Plant-based foods are lower in calories and higher in fiber. That’s why it can help the body with satiety and reduce overall calorie intake.

Additionally, the emphasis on whole foods and reduced intake of processed foods and added sugars can contribute to maintaining a healthy weight.

3. Reduced Risk Of Chronic Diseases

The flexitarian diet, with its focus on plant-based foods, has been associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Thus, the high intake of fruits, vegetables, whole grains, and legumes provides a range of beneficial compounds.

So, always include antioxidants and phytochemicals, which have been shown to have protective effects against these diseases.

4. Environmental Sustainability

The flexitarian diet can be more environmentally sustainable compared to diets that rely heavily on animal products. The production of meat, particularly from intensive factory farming, is associated with higher greenhouse gas emissions, land use, and water consumption.

Thus, by reducing meat consumption and increasing plant-based foods, flexitarians can contribute to a more sustainable food system.

5. Flexibility And Long-Term Sustainability

The flexibility of the flexitarian diet makes it easier for individuals to adopt and maintain a long-term eating pattern. It allows for personal preferences and cultural practices regarding meat consumption while still promoting a predominantly plant-based diet.

So, this flexibility can enhance adherence and make it more likely for individuals to stick to the diet over time.

Things To Remember: It’s important to note that individual results may vary. The benefits of the flexitarian diet depend on various factors such as overall dietary choices, portion sizes, and individual health conditions.

So, it’s recommended to consult with a healthcare professional or registered dietitian to personalize the diet plan and ensure it meets individual nutritional needs.

A Final Word From Fitelo On “Flexitarian Diet Plan.”

In conclusion, a flexitarian meal diet plan can bring a bunch of health advantages, if you follow it properly. Individuals must help their body meet their nutritional needs. So, that’s why your meal must be well-balanced. However, always make sure your flexitarian meal plan includes all necessary food groups. Thus, the body can get essential nutrients.

However, include working out on a day-to-day basis and drinking the necessary amounts of water. These small and simple lifestyle changes will help you achieve your fitness goals and support your overall health.

Weight Loss Transformation Of Bride-To-Be

Jyoti is a talented makeup artist who embarked on a customized fat-loss program ahead of her wedding day. Thus, with the help of our expert dietitians team at Fitelo, Jyoti lost an impressive 7 kilos in just 25 days, along with a significant inch loss. Moreover, her inspiring journey and radiant transformation can be discovered here:  

Find The Complete Truth About Sugar | By Dietician Mac Singh

Discover the eye-opening truth about sugar with Dietician Mac Singh in this captivating video. So, in this video, he is discussing how the refining and concentration process makes sugar highly addictive and dangerous.

Thus, let’s explore the harmful effects of refined sugar and uncover the signs of sugar addiction.

Fun Fact

Have you ever tried Papaya for weight loss? What if we tell you, this is the most natural as well as cheapest product that will help you get slimmer in the most healthy way?

Frequently Asked Questions

What Foods Do You Eat On A Flexitarian Diet Meal Plan?

  • Proteins: soybeans, tofu, tempeh, legumes, lentils. 
  • Non-starchy vegetables: greens, bell peppers, brussels sprouts, green beans, carrots, cauliflower.

Can We Download Flexitarian Diet Meal Plan Pdf?

Yes, you can easily download this meal plan from here.  

Which Foods Items Are Allowed In A No Carb Diet?

Food allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.

Is The Flexitarian Diet Meal Plan Easy To Follow?

It’s ranked high because it’s a simple, healthy, straightforward way of eating.

What Is Interesting About The Flexitarian Diet Meal Plan?

A flexitarian diet allows for the flexibility for individuals to still consume fish regularly and can provide a better overall nutrient balance.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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