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Try the flexitarian diet to eat more plants without giving up meat

If you’re trying to cut down on meat consumption, the flexitarian diet is a semi-vegetarian eating plan that's easy to follow.

Trying to eat more plants but don't want to give up meat or animal products altogether? Then the new year is a great time to try out what's known as the flexitarian diet, which offers many of the health benefits of eating mostly plant-based foods and has some pretty great perks for the planet too.

U.S. News & World Report consistently ranks the flexitarian diet, essentially a semi-vegetarian diet, as one of the best overall diets, and it usually falls among the easiest eating plans to follow, as well as most appealing for the whole family.

The flexitarian diet was created by Dawn Jackson Blatner, RND, and fleshed out in her book of the same name. Here's what to know about the eating plan that's beloved by many.

What is the flexitarian diet plan?

To follow a flexitarian diet, you'll eat mostly plant-based foods, but there will be some opportunity to consume meat and other animal products, like dairy. A flexitarian diet is high in:

  • Vegetables
  • Fruits
  • Nuts
  • Seeds
  • Beans
  • Legumes
  • Whole grains

It is low in:

  • Meat
  • Dairy
  • Butter
  • Eggs

On a flexitarian diet, you can eat some fish, especially if it's wild caught, according to Cleveland Clinic.

Flexitarian diet health benefits

Studies have shown that eating more plant-based foods and less meat, heavily processed food, refined grains and added sugars offers quite a few benefits:

  • Helping to preserve memory and prevent cognitive decline
  • Helping maintain a healthy weight
  • Decreasing likelihood of developing Type 2 diabetes and heart disease
  • Improving mental health
  • Extending lifespan and improving quality of life

Why are there so many benefits to a flexitarian diet? Research shows that plant-based foods are higher in important nutrients that help protect your body and mind against disease, like fiber, antioxidants and polyphenols. And they're also lower in calories and can help with weight loss.

If the boost to your own health doesn't convince you, then know that eating flexitarian is better for the environment, as well. Meat and other animal products contribute to climate change at a much greater scale than plant-based foods, research shows.

What other benefits can I expect from following a flexitarian diet plan?

Other benefits of a flexitarian diet include:

  • Feeling more full for longer
  • Boosting productivity
  • More energy during the day
  • Sleeping better at night
  • Boosting immunity

Are there any downsides to the flexitarian diet?

Eating more plant-based foods than you're used to can require some time and effort, especially so you can be sure you're eating a variety of them and not just the same ones over and over again. Blatner's book offers advice for how to make the switch.

For example, you'll need to learn how to prep and cook more meals at home. But for most people, these changes quickly become second nature. You may also find that you're not getting as much of certain nutrients by eliminating meat and dairy, so you'll need to learn to prioritize plant-based foods fortified with calcium and B12, such as milks and whole-grain cereals.

What foods do you eat on a ‘flexitarian’ diet?

There aren’t any strict rules to follow, but in her book, Blatner offers some easy guidelines, depending on how much meat you’re currently eating. If you’re just starting out, Blatner suggests two meatless meals per week, however even when consuming meat, plant foods form the foundation of meals.

Ultimately, “The Flexitarian Diet” book offers ideas on advancing the number of meatless meals you eat each week, but in truth, a flexitarian diet is by definition, flexible, so you don’t have to follow specific rules. Even if you don’t go meatless for a set number of meals, the idea is to eat smaller portions of animal-based meals, enjoy them less often, and make plant-based foods the center of your plate. With this philosophy, meat might be an accent or sized like a side dish rather than the main event.

Getting started with flexitarian eating: A sample meal plan

Here’s a sample one-day plan to get you started with the flexitarian diet. This plan focuses on the idea of adopting a 75% plant-based diet, limiting less healthful foods (including added sugars and refined grains), and enjoying fun and flavorful dishes.

Breakfast

Chocolaty Oatmeal: Heat a mixture of 1/3 cup riced cauliflower (from frozen), ½ cup oatmeal, 1 cup unsweetened vanilla almond milk, 1 ½ tablespoons chia seeds, 1 tablespoon cacao powder, 1 tablespoon no added sugar peanut butter, and a pinch of salt. Cook and top with ½ banana, sliced. (Serves 1)

Lunch

Avocado Tuna Bowl: Mix ½ can drained and flaked wild-caught tuna with ½ cup canned, rinsed and drained white beans, about ¼ cup finely chopped baby spinach, 1 teaspoon Dijon mustard, 1 teaspoon extra virgin olive oil (EVOO) and a squirt of lemon juice. Serve in ½ avocado (pit removed). Have with a side salad seasoned with EVOO and lemon juice. (Serves 1)

Dinner

Garlicky Pasta with Broccoli: On a sheet pan, roast about 1 cup canned, rinsed and drained chickpeas and 4 cups broccoli in EVOO. Season with salt and pepper. Meanwhile, cook 2-3 ounces of chickpea pasta according to package directions. When everything is ready, in a large skillet, cook 2 garlic cloves, chopped, in about 1 tablespoon EVOO. When garlic turns golden brown, toss broccoli, chickpeas and pasta into the skillet. Add a squirt of lemon juice if desired. If you aren’t ready to make this a meatless meal, add 2 ounces of cooked chicken per eater. (Serves 2)

Snack

Shortcut Cherry Chia Cobbler: Heat ½ cup frozen cherries and mix with 1 tablespoon water, 1 teaspoon chia seeds and a pinch of cinnamon. Stir to combine, cover and refrigerate about an hour. Then, reheat the cherry-chia mixture for about 30 seconds in the microwave and top with 1 tablespoon lower sugar granola and 1 tablespoon sliced almonds. (Serves 1)