The Diet Bible According to Me: Adkins-Diabetes-Dukan-HCG extreme-Jenny Craig-Keto-Intermittent Fasting-Low Carb-Mayo Clinic-Negative Calorie-Vegan-WW Weight Watchers-to Zone

By Edwin Ottenbacher

I researched 41 Diet Plans and included some recipes for each Diet Plan. Flexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago by registered dietitian Dawn Jackson Blatner in her 2009 book "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life."

What is Volumetrics Diet?
Pioneered by Penn State University nutrition professor Barbara Rolls, volumetrics is more of an approach to eating than it is a structured diet. With "The Ultimate Volumetrics Diet" book as your guide, you'll learn to decipher a food's energy density, cut the energy density of your meals and make choices that fight hunger.

Food is divided into four groups. Category one (very low-density) includes nonstarchy fruits and vegetables, nonfat milk and broth-based soup. Category two (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes and low-fat mixed dishes like chili and spaghetti. Category three (medium-density) includes meat, cheese, pizza, french fries, salad dressing, bread, pretzels, ice cream and cake. And category four (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter and oil.

You'll go heavy on categories one and two, watch your portion sizes with category three, and keep category four choices to a minimum. Each day, you'll eat breakfast, lunch, dinner, a couple snacks and dessert. Exactly how strictly you follow volumetrics is up to you. Though the books contain recipes and some sample meal plans, the point is to learn the volumetrics philosophy and apply it where you can throughout the day. See where you can replace a category four item with a category one item, for example.

WW (Weight Watchers) Diet
What is WW (Weight Watchers) Diet?

This diet has been reviewed by U.S. News' team of expert panelists. LEARN MORE

Although still used to shed pounds, WW (formerly Weight Watchers) is also focused on inspiring healthy living and improving overall well-being. That includes taking a holistic approach to help members eat healthier and move more.

Its myWW program, launched in late 2019, is its most customized and flexible program yet. The program builds on WW’s SmartPoints system, which assigns every food and beverage a point value, based on its nutrition, and leverages details about food preferences and lifestyle to match each member to one of three comprehensive ways to follow the program

• Language: English
• Publisher: Lulu.com
• Release date: May 15, 2022
• ISBN: 9781387958580

Book preview

The Diet Bible According To Me

Adkins-Diabetes-Dukan-HCG extreme-Jenny Craig-Keto-Intermittent Fasting-Low Carb-Mayo Clinic-Negative Calorie-Vegan-WW Weight Watchers-to Zone

Written by Edwin Ottenbacher & Amanda Connolly

Table of Contents

Flexitarian Diet

WW (Weight Watchers) Diet

Vegan Diet

Jenny Craig Diet

Mayo Clinic Diet

Ornish Diet

Raw Food Diet

Vegetarian Diet

DASH Diet

The Engine 2 Diet

Atkins Diet

Biggest Loser Diet

Mediterranean Diet

Noom Diet

Nutrisystem Diet

OPTAVIA Diet

SlimFast Diet

HMR Diet (Health Management Resources Program)

Keto Diet

Nordic Diet

Nutritarian Diet

South Beach Diet

TLC (Therapeutic Lifestyle Changes) diet

Asian Diet

Intermittent Fasting

Modified Keto Diet

Macrobiotic Diet

MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)

Zone Diet

Paleo Diet

SirtFood diet

Dr. Weil’s Anti-Inflammatory Diet

Glycemic Index Diet

Dukan Diet

The Fertility Diet

Whole30 Diet

Alkaline Diet

AIP Diet (Autoimmune Protocol (Paleo) Diet)

GAPS Diet (Gut and Psychology Syndrome)

Negative Calorie Diet Plan

Meal plan and other guidelines – 10-Day Cleanse

10 Day Meal Plan

Green Smoothies and Your Health

Stress Buster Smoothie

Sleep Aid, Digestive and Hangover Smoothies

The Bed Time Smoothie

Weight Loss, Muscle Building and Performance Smoothies

Flexitarian Diet

What is The Flexitarian Diet?

F

lexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago by registered dietitian Dawn Jackson Blatner in her 2009 book The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life.

Blatner says you don't have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still enjoy a burger or steak when the urge hits. By eating more plants and less meat, it’s suggested that people who follow the diet will not only lose weight but can improve their overall health, lowering their rate of heart disease, diabetes and cancer, and live longer as a result.

Balanced Diet

These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide.

How does The Flexitarian Diet work?

Becoming a flexitarian is about adding five food groups to your diet – not taking any away. These are: the new meat (non-meat proteins like beans, peas or eggs); fruits and veggies; whole grains; dairy; and seasonings.

A five-week meal plan provides breakfast, lunch, dinner and snack recipes. You can follow the plan as it's outlined, or swap recipes from different weeks to meet your preferences.

It's a three-four-five calorie-conscious regimen: Breakfast choices are around 300 calories, lunches 400 and dinners 500. Snacks are about 150 calories each; add two, and your daily total clocks in at 1,500 calories.

Depending on your activity level, gender, height and weight, you can tweak the plan to allow for slightly greater or fewer calories.

And follow the flexitarian diet at your own pace: Jump in and try most of the recipes, sticking to the meal plan verbatim for five weeks. Or take it slowly, aim to try just one or two of the recipes each week.

How does the The Flexitarian Diet Support You?

If you're looking to start the flexitarian diet or have already begun your dieting journey, it's helpful to know the different ways you can receive support throughout the process. Below are a few examples of how the flexitarian diet can support you:

Flexitarian Digital Cookbook and Eating Guide offers over 50 recipes, a 14-day flexitarian meal plan, beginner’s resources (protein guide and healthy snacking cheat sheet), shopping tips and an onlie community.

Blatner's website offers a link to her cookbook, recipes and a blog.

Some apps, while not specifically flexitarian, can provide guidance for plant-forward eating: Green Kitchen and Forks Over Knives.

Flexitarian Diet Facebook page includes recipes (videos), testimonials and news articles regarding the flexitarian diet.

What can I eat?

Flexitarianism is the hot new term for healthy dieting that minimizes meat without excluding it altogether. This is an inclusive eating plan, meaning it does not take away foods but rather adds new foods to those you already eat. The Flexitarian Diet gradually guides you to eat more veggies while still enjoying your favorite meats. Flexitarians weigh 15% less, have a lower rate of heart disease, diabetes and cancer, and live 3.6 years longer than their carnivorous counterparts.

As the name implies, it’s all about flexibility, giving readers a range of options: flexible meal plans, meat-substitute recipes, and realistic weight loss tips. Plus it’s a great way to introduce the benefits of vegetarianism into every family’s lifestyle.

•    The latest trend: a flexible approach to dieting without giving up meat

•    Outlines 5 Flex Food Groups to get necessary protein and nutrients

•    Over 100 flavorful 5-Ingredient Flex Recipes

•    First ever 5-Week Flex Meal Plan with options for even your busiest days

•    5 Flex Fitness Factors to build a solid foundation of an active lifestyle

•    Over 50 Flex Life Troubleshooters to help save time, cope with cravings and deal with real life issues and obstacles

The Flexitarian Guide is the ultimate beginner’s guide to transitioning to a Flexitarian Diet. It will help you eat more plants, build healthy new habits, improve your energy levels, digestion and overall health.

It includes a Flexitarian Cookbook with 50+ recipes along with meal plans to keep you motivated and inspired on your journey towards a mostly plant based diet.

In this guide we will show you how good you can feel when you make the simple shift to eating more plants. Contrary to what you might be thinking, a flexitarian diet is not about eating only vegetables. We’ll guide you towards a whole-food, predominantly plant-based lifestyle that is full of variety, flavour and nutritional goodness.

This guide will help you lose weight, feel more energised, eat healthy and discover the power of a plant-based diet.

A What’s the difference between vegan, vegetarian and flexitarian?

Vegans eat no animal products at all. This means no eggs, no dairy and nothing that uses any part of an animal.

Vegetarians do not eat meat (e.g. red meat, chicken and seafood) but they do eat animal products such as eggs, cheese and honey.

Flexitarians are semi-vegetarian, meaning their diet is largely plant-based but also includes smaller amounts of meat.

If you’re looking for a healthy diet that doesn’t involve counting calories, super strict rules and allows you to enjoy meat from time to time – look no further than the flexitarian diet.

In its simplest definition, the flexitarian diet is a combination of the words flexible and vegetarian. It’s a cross between full vegan and vegetarian with the ability to enjoy animal products every so often.

Registered dietitian Kate Patton, MEd, RD, CSSD, LD, explains the ins and outs of this eating style.

What to know about the flexitarian diet

The flexitarian diet is listed on U.S. News Best Diet Rankings as the #2 Best Diet Overall (falling just behind the Mediterranean diet). It’s ranked high because it’s a simple, healthy, straight forward way of eating.

The flexitarian diet is essentially a flexible alternative to being a vegetarian. So you’re still focusing on fruits, veggies, whole grains, legumes and nuts, but you occasionally still enjoy meat.

So if vegetarianism never fully appealed to you because you love a good burger, the flexitarian diet might just be for you. (Still, it’s worth noting that this diet does focus on decreasing your overall meat consumption.)

I think people are attracted to this diet because you can be a little bit more flexible on it, says Patton. Most diets imply a start and stop and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.

What are the guidelines around meat with the flexitarian diet?

As the name suggests, this diet is flexible, but there are guidelines around how much (and why types) of meat you should be eating. Depending on your commitment level, you could be consuming between 9 and 28 ounces of meat a week while following this eating style. But that’s the beauty of this way of eating – you choose how much you want to cut down.

There are three basic stages of this eating pattern when it comes to decreasing meat:

Stage 1

When someone is first starting out on the flexitarian diet, it’s recommended to forgo meat two days a week. In the beginning stage you should keep your overall meat consumption to no more than 28 ounces a week for the five days you do consume it.

As a reminder, a card-deck sized portion of chicken or steak is about 3 ounces.

Stage 2

As you move through the diet and get used to eating more fruits and vegetables, focus on following a full vegetarian diet three to four days a week. Don’t consume more than 18 ounces of meat during the rest of the week.

Stage 3

Follow a vegetarian diet for five of the seven days in a week. On the two days you do consume meat, do not eat more than 9 total ounces.

Types of meat to eat

Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat. When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.

Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish. Just be sure to choose wild-caught varieties. When it comes to protein, your main focus should be on getting the majority of your protein from plants instead of animals, says Patton.

What are the risks and benefits of eating a flexitarian diet?

Dietitians will always recommend a way of eating that focuses on fruits and vegetables. The flexitarian diet does just that. Because of this, there are several benefits to this eating style, including:

Decreased risk of heart disease.

Weight loss.

Decreased risk of Type 2 diabetes or management of pre-diabetes.

It may help prevent cancer.

It’s good for the environment since you are decreasing your meat consumption and reducing your carbon footprint.

Even with all of the benefits of this eating pattern, there are still risks for certain people. Cutting back on meat consumption can lead to some nutrient deficiencies like vitamin B12, zinc and calcium.

Also, some people who suffer from IBS might not do well with a heavily plant-based diet. If you have digestive issues, Patton recommends knowing which fruits and veggies you can tolerate.

Foods to eat on the flexitarian diet

You should always aim to eat the least processed, most natural form of foods, explains Patton. You don’t need to worry about counting calories on the flexitarian diet because if you’re eating plant-based foods that comes from the ground, it’s not processed and it’s going to be in its most natural form.

The flexitarian diet is made to be inclusive, but you do want to limit animal protein (including seafood) and processed foods and beverages. Here’s what to add to your shopping cart.

Load up on:

Fruits.

Vegetables.

Plant proteins (beans such as black, kidney or navy, edamame, chickpeas, lentils, tofu).

Whole grains (brown rice, oats, barley , quinoa).

Plant-based milk (although dairy milk is OK in moderation).

Eggs.

Dairy (cheese, yogurt or dairy alternatives).

Nuts, nut butters, seeds and healthy fats.

Oils, herbs and spices.

Limit:

Meat and poultry (lean cuts of beef, chicken breast, turkey breast).

Fish (salmon, tilapia, cod, shrimp).

Anything with added sugar or refined carbohydrates.

Focusing on plant-based foods and not eating as much meat can be really hard for some people, says Patton. But nowadays you can find great bean-based burgers, canned bean and lentil soup and bean based pastas to start off, but eventually it’s even better to make your own home made versions. Don’t be afraid to get adventurous with this diet!

The Flexitarian Diet is a style of eating that encourages eating mostly plant-based foods while allowing meat and other animal products in moderation.

It’s more flexible than fully vegetarian or vegan diets.

If you’re looking to add more plant foods to your diet but don’t want to completely cut out meat, going flexitarian may be for you.

This article provides an overview of the Flexitarian Diet, its benefits, foods to eat, and a 1-week meal plan.

The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products in moderation.

That’s why the name of this diet is a combination of the words flexible and vegetarian.

Vegetarians eliminate meat and sometimes other animal foods, while vegans avoid meat, fish, eggs, dairy, and all other animal-derived food products.

Because flexitarians eat animal products, they’re not considered vegetarians or vegans.

The Flexitarian Diet has no clear-cut rules or recommended numbers of calories and macronutrients. In fact, it’s more of a lifestyle than a diet.

It’s based on the following principles:

Eat mostly fruits, vegetables, legumes, and whole grains.

Focus on protein from plants instead of animals.

Be flexible and incorporate meat and animal products from time to time.

Eat the least processed, most natural forms of foods.

Limit added sugar and sweets.

As a result of its flexible nature and focus on what to include rather than what to restrict, the Flexitarian Diet is a popular choice for people looking to eat healthier.

In her book, Jackson Blatner spells out how to start eating flexitarian by incorporating certain amounts of meat per week.

However, following her specific recommendations is not required to start eating in a flexitarian way. Some people following the diet may eat more animal products than others.

Overall, the goal is to eat more nutritious plant foods and less meat.

Possible health benefits

Eating flexitarian may provide several health benefits.

However, since there is no clear definition of this diet, it’s difficult to assess whether and how the researched benefits of other plant-based diets apply to the Flexitarian Diet.

Nevertheless, research on vegan and vegetarian diets is still helpful in highlighting how semi-vegetarian diets may promote health.

It appears to be important to eat mostly fruits, vegetables, legumes, whole grains, and other minimally processed whole foods in order to reap the health benefits of plant-based eating.

Decreasing meat consumption while continuing to eat many refined foods with lots of added sugar and salt will not lead to the same benefits.

Heart disease

Diets rich in fiber and healthy fats are good for heart health.

A study including more than 48,188 participants found that fish eaters and vegetarians had lower rates of ischemic heart disease than meat eaters, although vegetarians had higher rates of hemorrhagic and total stroke.

Fish eaters and vegetarians had 13% and 22% lower rates of ischemic heart disease than meat eaters, respectively.

This is likely because vegetarian diets are often rich in fiber and antioxidants that may reduce blood pressure and increase good cholesterol.

A 2020 review of 15 studies found that a vegetarian diet significantly lowered systolic and diastolic blood pressure as compared to an omnivorous diet.

Furthermore, a 2020 study on vegetarian, pescatarian, and flexitarian diets that included 10,797 participants found that those who adhered to any diet excluding/reducing meat intake had lower body mass index, total cholesterol, and blood pressure than those who ate meat.

However, flexitarian eating is meant to be primarily plant-based and will most likely have benefits similar to fully vegetarian diets.

Weight management

Flexitarian eating may also help you manage your weight.

This is partially because flexitarians often limit high calorie, highly processed foods and eat more plant foods that are naturally lower in calories.

Several studies have shown that people who follow a plant-based diet may lose more weight than those who do not.

A review of studies in more than 1,100 people total found that those who ate a vegetarian diet for 18 weeks lost 4.5 pounds (2 kg) more than those who did not.

This and other studies also show that those who follow vegan diets tend to lose more weight than vegetarians and omnivores.

Because the Flexitarian Diet is closer to a vegetarian diet than a vegan one, it may help with weight loss, but possibly not as much as a vegan diet would.

However, weight loss is not the primary goal of the Flexitarian Diet. It’s more focused on adding more nutrient-dense foods to your diet, such as fruits, legumes, and vegetables.

Diabetes

Type 2 diabetes is a global health epidemic. Eating a healthy diet, especially a predominantly plant-based one, may help prevent and manage this disease.

This is most likely because plant-based diets aid weight loss and include many foods that are high in fiber and low in unhealthy fats and added sugar.

A study with more than 200,000 participants found that a diet that emphasized plant foods and was low in animal foods was associated with about a 20% reduced risk of diabetes.

Additionally, a plant-based diet that emphasized healthy plant foods was linked with a larger decrease (34%) in diabetes risk, while a plant-based diet high in less healthy plant foods was associated with a 16% increased diabetes risk.

The healthy plant food diet included foods such as whole grains, fruits, vegetables, nuts, legumes, and vegetable oils, and the less healthy plant food diet included foods like fruit juices, sweetened beverages, refined grains, and sweets.

Additional research found that in people with type 2 diabetes, the reduction in HbA1c (3-month average of blood sugar readings) was greater in people with plant-based diets than in those with conventional diets.

Cancer

Dietary patterns high in nutritious plant foods such as fruits, vegetables, and legumes and low in ultra-processed foods are associated with a lower risk of certain cancers.

Research suggests that vegetarian diets are associated with a lower overall incidence of all cancers, but especially colorectal cancers.

A 7-year study on cases of colorectal cancers in 78,000 people found that semi-vegetarians were 8% less likely than non-vegetarians to get this type of cancer.

Therefore, incorporating more vegetarian foods by eating the flexitarian way may reduce your cancer risk.

SUMMARY

The Flexitarian Diet may help manage weight and reduce the risk of heart disease, cancer, and type 2 diabetes. However, because most research analyzes vegetarian and vegan diets, it’s difficult to know whether flexitarian eating has similar benefits.

May be good for the environment

The Flexitarian Diet may benefit your health and the environment.

Reducing meat consumption can help preserve natural resources by decreasing greenhouse gas emissions and land and water use.

A review of the research on the sustainability of plant-based diets found that switching from the average Western diet to flexitarian eating, in which meat is partially replaced by plant foods, could decrease greenhouse gas emissions by 7% (12Trusted Source).

Eating more plant foods will also drive the demand to devote more land to growing fruits and vegetables for humans instead of feed for livestock.

Cultivating plants requires far fewer resources than raising animals to eat.

In fact, greenhouse gas emissions resulting from vegan and ovo-lacto-vegetarian diets are about 50% and about 35% lower, respectively, than those from most current omnivore diets, with corresponding reductions in the use of natural resources.

SUMMARY

Eating flexitarian and swapping meat for plant protein is good for the planet. Plant-based diets use fewer fossil fuels and less land and water.

Downsides to eating less meat and animal products

When flexitarian and other plant-based diets are planned well, they can be very healthy.

However, some people may be at risk of nutrient deficiencies when they cut back on meat and other animal products, depending on the nutritional content of their other food choices.

Possible nutrient deficiencies to be aware of on the Flexitarian Diet include:

vitamin B12

zinc

iron

calcium

omega-3 fatty acids

A review of the research on vitamin B12 deficiency found that vegetarians may be at risk for deficiency, with 62% of pregnant vegetarians and up to 90% of older adult vegetarians having a deficiency.

Vitamin B12 occurs naturally only in animal products. Still, B12-fortified foods can also be part of a healthy diet. You can also speak with a healthcare professional or registered dietitian, who can help you to decide whether a B12 supplement is necessary.

Flexitarians may also have lower stores of zinc and iron because these minerals are best absorbed from animal foods. While it’s possible to get enough of these nutrients from plant foods alone, flexitarians need to plan their diets carefully to accomplish this.

Most nuts, seeds, whole grains, and legumes contain both iron and zinc. Adding a source of vitamin C is a good way to increase iron absorption from plant-based foods.

Some flexitarians may limit dairy and need to eat plant-based sources of calcium to get adequate amounts of this nutrient. Plant foods rich in calcium include bok choy, kale, chard, and sesame seeds.

Finally, flexitarians, vegetarians, and vegans should be mindful of getting enough omega-3 fatty acids, which are usually found in fatty fish. Individuals following those diets should consider supplementing with algal oil or fish oil to ensure they maintain optimal EPA/DHA levels.

Keep in mind that eating flexitarian gives you flexibility to consume varying amounts of meat and animal products. If the diet is planned well and includes a variety of whole foods, nutritional deficiencies may not be a concern.

SUMMARY

Limited consumption of meat and other animal products may lead to some nutritional deficiencies, particularly B12, iron, zinc and calcium. Flexitarians may be at risk, depending on their food choices.

Foods to eat on the Flexitarian Diet

Flexitarians emphasize plant proteins and other whole, minimally processed plant foods while limiting animal products.

Foods to eat regularly include:

Proteins: soybeans, tofu, tempeh, legumes, lentils

Non-starchy vegetables: greens, bell peppers, Brussels sprouts, green beans, carrots, cauliflower

Starchy vegetables: winter squash, peas, corn, sweet potato

Fruits: apples, oranges, berries, grapes, cherries

Whole grains: quinoa, teff, buckwheat, farro

Nuts, seeds, and other healthy fats: almonds, flaxseed, chia seeds, walnuts, cashews, pistachios, peanut butter, avocados, olives, coconut

Plant-based milk alternatives: unsweetened almond, coconut, hemp, and soy milk

Herbs, spices and seasonings: basil, oregano, mint, thyme, cumin, turmeric, ginger

Condiments: reduced-sodium soy sauce, apple cider vinegar, salsa, mustard, nutritional yeast, ketchup without added sugar

Beverages: still and sparkling water, tea, coffee

When incorporating animal products, choose the following when possible:

Eggs: free-range or pasture-raised

Poultry: organic, free-range, or pasture-raised

Fish: wild-caught

Meat: grass-fed or pasture-raised

Dairy: organic from grass-fed or pastured animals

SUMMARY

The Flexitarian Diet includes a variety of whole, plant-based foods with an emphasis on plant over animal proteins. When including animal products, consider choosing free-range eggs, wild-caught fish, and grass-fed meat and dairy when possible.

Foods to minimize on the Flexitarian Diet

The Flexitarian Diet encourages limiting not only meat and animal products but also highly processed foods, refined grains, and added sugar.

Foods to minimize include:

Processed meats: bacon, sausage, bologna

Refined carbs: white bread, white rice, bagels, croissants

Added sugar and sweets: soda, doughnuts, cakes, cookies, candy

Fast food: fries, burgers, chicken nuggets, milkshakes

SUMMARY

Eating flexitarian does not just mean decreasing your meat consumption. Limiting processed meats, refined carbs, and added sugars are other important aspects of the Flexitarian Diet.

A sample flexitarian meal plan for 1 week

This 1-week meal plan provides some ideas to help you start eating flexitarian.

Monday

Breakfast: steel-cut oats with apples, milled flaxseed, and cinnamon

Lunch: salad with greens, shrimp, corn, black beans, and avocado

Dinner: lentil soup with whole grain bread and a side salad

Tuesday

Breakfast: whole grain toast with avocado and poached eggs

Lunch: burrito bowl with brown rice, beans, and vegetables

Dinner: zucchini noodles with tomato sauce and white beans

Wednesday

Breakfast: coconut yogurt with bananas and walnuts

Lunch: whole grain wrap with hummus, vegetables, and chickpeas

Dinner: grilled salmon, baked sweet potato, and green beans

Thursday

Breakfast: smoothie made with unsweetened almond milk, spinach, peanut butter, and frozen berries

Lunch: kale Caesar salad with lentils and tomato soup

Dinner: baked chicken, quinoa, and roasted cauliflower

Friday

Breakfast: Greek yogurt with blueberries and pumpkin seeds

Lunch: chard wraps with mixed veggies and peanut dipping sauce

Dinner: lentil stew and a side salad

Saturday

Breakfast: over-easy eggs with sauteed veggies and fruit salad

Lunch: peanut butter sandwich with crushed berries on whole grain bread

Dinner: black bean burgers with avocado and sweet potato fries

Sunday

Breakfast: tofu scramble with mixed veggies and spices

Lunch: quinoa salad with dried cranberries, pecans, and feta cheese

Dinner: stuffed bell peppers with ground turkey and a side salad

Eating the flexitarian way is about limiting your consumption of meat and other animal products while focusing on nutritious plant-based foods. Some people may choose to eat more or fewer animal products than shown in the above meal plan.

SUMMARY

This 1-week meal plan provides meal ideas to get you started with flexitarian eating. Depending on your preferences, you may choose to eat more or fewer animal products.

The bottom line

The semi-vegetarian Flexitarian Diet focuses on healthy plant proteins and other whole, minimally processed plant-based foods but encourages eating meat and animal products in moderation.

Eating flexitarian may aid weight loss and reduce your risk of heart disease, cancer, and type 2 diabetes. It may even be good for the planet.

However, planning your flexitarian food choices well is important to prevent nutritional deficiencies and reap the most health benefits.

Flexitarians eat a mostly plant-based diet with animal products occasionally thrown in.

The word flexitarian is simply the combination of the two words flexible and vegetarian, while a diet is simply a way of life. The theory behind the Flexitarian Diet is a more flexible approach to vegetarianism, so that you can still reap the benefits of loading up on fruits, vegetables, and whole grains, without ditching animal products like steak and burgers entirely.

In the 2019 Best Diet Rankings by U.S. News & World Report, the Flexitarian Diet was ranked No. 3 in the Best Diets Overall category, in terms of long-term health and disease prevention, and No. 2 in Best Diets for Diabetes. It was also ranked No. 2 in the Best Plant-Based Diets (second to the Mediterranean diet). And unsurprisingly, the diet also took home second in the Easiest Diets to Follow categories in 2019, suggesting that its less-than-rigid nature makes it easy to follow and maintain.

Here, learn about how the flexitarian diet works and find out whether the eating approach is right for your individual health and wellness goals.

How Does the Flexitarian Diet Work Exactly?

You can think of this diet as a ‘vegetarian-ish’ way of eating since this plan touts the basic principles and benefits of a plant-based diet, along with the inclusion of some animal proteins to a lesser extent, says Dawn Jackson Blatner, RDN, Chicago-based author of The Flexitarian Diet, the book that inspired the diet craze. That means that while vegetarian staples such as tofu, quinoa, tons of produce, and other veggie-focused favorites may be the stars of your diet, no foods are taken away or strictly forbidden. But the flexitarian label isn’t equivalent to lazy vegetarian — instead, it’s an approach that advocates actively decreasing meat consumption.

As its name suggests, the diet is flexible, but there are some guidelines about how much meat you can eat. In her book, Blatner suggests that eaters who are new to the Flexitarian Diet first try Beginner Flexitarian and forgo meat two days a week, eating no more than 26 ounces (oz) of meat in total during the remaining five days. For reference, a card-deck-sized portion of chicken or steak is about 3 oz, while a piece the size and thickness of your palm (including fingers) clocks in at 4 to 6 oz.

The next tier, Advanced Flexitarian, cuts meat consumption down further by suggesting people follow a vegetarian diet three to four days a week and consume no more than 18 oz of meat total during the rest of the week. The final level, Expert Flexitarian, requires five meat-free days but allows 9 oz of meat during the other two days. (It’s worth noting that at any tier of this diet, the days that you do eat meat do not have to be consecutive).

If thinking about ounces of meat per week confuses you, using the following guidelines instead may be helpful:

Beginner: 6–8 meatless meals/ 21 total meals each week

10 Great Plant-Based Diet Cookbooks |Everyday Health

Advanced: 9–14 meatless meals/ 21 total meals each week

Expert: 15+ meatless meals/21 total meals each week

These guidelines, set out by Blatner, are what separate the Flexitarian Diet from other meat-containing eating plans like an omnivore diet. While a flexitarian prioritizes vegetables, omnivores eat as much meat as they please and have no intention of making the majority of their meals veggie-forward. 

It’s also worth noting that you can follow Blatner's regime at your own pace by slowly adding in meat-free meals, or even full days as in the case of Meatless Monday or Tofu Tuesday.

Possible Flexitarian Diet Benefits: for Your Health, Your Wallet, and the Environment

The benefits of being vegetarian carry over to this diet, which is why the Flexitarian Diet is recommended for people who are curious about vegetarianism, and occasionally for former vegans  or vegetarians who may have experienced nutritional deficiencies as a result of going completely meat-free. But it’s also a great option for anyone who wants to adopt a healthier lifestyle because it emphasizes plants without being anti-meat, says Lexington, Massachusetts–based Liz Weiss, RDN, of Liz’s Healthy Table.

Here’s a closer look at some of the possible benefits of the eating approach.

Lowers Risk of Insulin Resistance and Type 2 Diabetes

Given its third-place ranking in the Best Diets Overall category and third in Best Diets for Diabetes in the 2018 Best Diet Rankings by U.S. News and World Report, it’s not surprising that a study published in the Journal of the American College of Nutrition found that a vegetarian diet (the flexitarians’ stricter counterpart) was more effective at reducing the risk of type 2 diabetes than a diabetes-friendly diet.

In the study, 74 participants consumed the same number of calories for six months. Some went on a vegetarian diet, and others went on a diet that emphasized reducing sugars, refined carbs, cholesterol, and saturated fat. Interestingly, people on the vegetarian diet lost more subcutaneous fat (the fat under your skin), subfascial fat (the fat that lines your muscles), and intramuscular fat (the type stored inside your muscles themselves). The fat stored in your muscles can impact your metabolism and lead to insulin resistance (and even type 2 diabetes).

A study published in Diabetes Care cited specifically, flexitarians had a lowered risk of type 2 diabetes compared with nonvegetarians. In addition, being overweight is one of the biggest risk factors for type 2 diabetes, and this same study showed that flexitarians had lower BMIs than nonvegetarians.

Helps With Weight Loss

If you’re trying to lose weight, there a seemingly infinite number of eating plans and diets to choose from, and the Flexitarian Diet can be considered one of the most credible. For one, if you emphasize the plant-based component of this diet by eating lots of fruits, veggies, and whole grains, you'll likely feel full on fewer calories than you're accustomed to, which makes shedding pounds almost inevitable, says Keri Gans, RDN, nutritionist and author of The Small Change Diet from New York City.

In addition, one Polish review exhibited that following a vegetarian diet has been shown to lower your risk of high blood pressure, heart disease, and stroke. What’s more? Plant-based eaters often weigh 15 percent less than meat eaters, which could lead to the benefits that result from a decreased incidence of obesity and its related medical problems, according to a review published in Nutrients.

Decreases Your Risk for Heart Disease

A large study presented at an American Heart Association meeting in 2015 found that people who followed a semi-vegetarian (a.k.a. a Flexitarian) diet had a lower risk of heart disease and stroke. In the study, the researchers followed more than 450,000 Europeans for 10 years and found that the participants who consumed at least 70 percent of food coming from plant sources (called most pro-vegetarian), had a 20-percent lower risk of dying from heart disease, compared to those who ate less plant-based foods (called least pro-vegetarian). The researchers concluded that substituting some of the meat in your diet with vegetables may be a simple way to lower the risk of heart-related death. However, it’s worth noting that this study was not published in a peer-reviewed journal, and therefore credibility is limited.

It’s also worth noting that one case report and literature review published in the Journal of Geriatric Cardiology found that plant-based diets may be effective in preventing and treating heart failure.

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Contributes to a Longer Life

Research also suggests that Flexitarians may live about 3.6 years longer than their carnivorous counterparts, likely as a result of the reduced risk of disease. Meanwhile, a study of over half a million people published in Archives of Internal Medicine found that red and processed meat intakes were associated with modest increases in total death rates, death by cancer, and death by heart disease.

Reduces Your Carbon Footprint

An under-recognized benefit of going flexitarian is its benefit to our planet, says Sharon Palmer, RDN, The Plant-Powered Dietitian, who’s based in Los Angeles, California. Palmer suggests eating less meat (and replacing it with more whole-plant foods, such as beans, peas, lentils, whole grains, vegetables, fruits, nuts and seeds) can help reduce your carbon footprint. In fact, research suggests the agriculture and livestock industry are the third-largest generator of greenhouse gases, right behind transportation and fossil fuels.

Is Easy to Follow

The other major advantage of going flexitarian is the diet's straightforwardness and flexibility, says Blatner, which increases the chances that the diet would become a long term lifestyle.

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Helps You Save Money

There are no exotic (or particularly pricey) ingredients required for this diet plan, so groceries shouldn’t cost more than they typically do. And, if meat is the current star of all of your meals, bypassing the butcher may actually mean you’re saving money. The diets wiggle room in terms of what you eat also means that there’s wiggle room financially, as well.

In fact, one study published in the Journal of Hunger & Environmental Nutrition calculated how much vegetarians save each year by comparing government-recommended weekly meal plans (which include meat) with comparable seven-day plant-based meals, and found that vegetarians can save up to $750 annually.

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Adds to Feelings of Fullness

Fiber is a nutrient the majority of adults and children are not getting enough of, says Gans. It’s easy to boost your fiber intake when you consume mostly fruits and vegetables, along with plant-based proteins like beans, nuts, and seeds, she says. One of the benefits of upping your fiber intake is feeling fuller for longer,she adds. In fact, one study published in Journal of the Academy of Nutrition and Dietetics found that increasing fruit and veggie intake may help with weight loss, suggesting a correlation between fiber intake and weight loss.

A second study, which was published in the British Journal of Nutrition, found that people who increased the amount of pulses they consumed (dry beans, peas, lentils), which are high in fiber, they felt felt full longer, and also had a higher intake of micronutrients  like thiamin, vitamin B6, folate, Fe, Mg, P and Zn, compared with non-consumers.

Keeps You Well Nourished

A position paper published in the Journal of American Dietetic Association suggests that a vegetarian diet contains a greater amount of nutrient-dense food compared to non-vegetarian diets. Additionally, the Flexitarian diet emphasizes prioritizing and eating produce, which will likely cut down on consumption of processed and packaged foods that are often packed with added salt and sugar, says Blatner. It’s great for someone who doesn’t want to be super strict about not eating their favorite animal-based meals, adds Weiss.

What Are the Potential Health Risks of the Flexitarian Diet?

Because the Flexitarian Diet doesn’t completely exclude any particular food group(s), it shouldn’t welcome any health risks if it’s adhered to in a balanced fashion. Technically, the Flexitarian Diet could consist of just pastries and cereal with the occasional serving of chicken or beef, but Blatner points out it’s not just about eating less meat, it’s about eating nutrient-rich foods as well.

Eating less meat can potentially have downsides, especially if you don’t replace the meat with nutrient-dense foods and plant-based sources of protein. A Journal of the American Dietetic Association study suggests that poorly planned vegetarian diets may be low in nutrients such as protein, iron, zinc, calcium, vitamin D, vitamin B12, and omega-3 fats. Nonetheless, researchers say a well-designed eating plan can avoid those deficiencies.

Unlike strict vegan diets or vegetarians that omit fish and dairy completely, flexitarians can meet their needs for protein from occasional meat, fish, or poultry dishes; calcium from milk, cheese, and yogurt; vitamin D from milk; zinc from seafood; and omega-3 fatty acids from fatty fish and seafood. All of those food sources can be eaten in concert with a variety of nonanimal sources of valuable nutrients.

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Additionally, while the topic of multivitamins has been hotly debated, one review published in Scientific Review and Clinical Applications suggests incorporating a nutritional supplement can help lead to optimal health, which suggests that a daily multivitamin could be beneficial in providing insurance to help meet overall nutritional needs. Blatner adds that taking a multivitamin can help ensure you’re not skimping on important nutrients. 

Moreover, no matter which diet you follow, it’s important to include exercise as part of a healthy lifestyle. That’s why Blatner strongly encourages that flexitarians get 30 minutes of moderate-intensity exercise five days a week (or intense exercise for 20 minutes, three times per week), along with strength training at least two days per week. The Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity workouts, so if you work out for 20 to 30 minutes a day, five days a week, you’ll be right on track.

But being flexible about the type of activity you do is key, so whether it’s dancing, swimming or walking the dog, you should pick an activity that increases the likelihood of exercise happening on a regular basis, suggests Blatner.

Getting Started on the Flexitarian Diet

Good news: You don’t have to do a kitchen makeover or pantry overhaul to embark upon a Flexitarian Diet.

Instead, the next time you go grocery shopping, buy fewer animal products such as meat, poultry, and fish, and replace them with plenty of fruits and vegetables (fresh, frozen, or canned), beans, whole grains, nuts and nut butters, and tofu. You can save money by buying extra canned beans when they’re on sale and buying produce that’s in season (going to the farmers market could be a good money-saving option as well). You’ll be able to find nondairy milks, like almond milk, in both the refrigerated section and in the middle aisles of the store, if you prefer that type of milk over the dairy variety, though eliminating dairy isn’t required.

After you go grocery shopping, follow the three steps below, courtesy of Blatner, to get started on a Flexitarian lifestyle.

3 Simple Steps for Getting Started on the Flexitarian Diet

1. Reportion your plate.

Blatner recommends downsizing your meat and grain portions while pumping up the produce. Aim to have 25 percent of your plate for meat, poultry, or fish; 25 percent whole grains (such as brown rice, quinoa, whole grain pasta); and 50 percent from fruits and veggies. Loading up on greens like kale, lettuce, or arugula, is one way to bulk up the veggies.

2. Reinvent old favorites.

Take your current favorite recipes and swap out the meat for beans. Sub in ¼ cup beans for every ounce of meat that you swap out. Blatner recommends using low-sodium soy sauce, mushrooms, potatoes, green tea, and tomato sauce to create an umami (savory) taste.

If you don’t like beans, opt instead for lentils or chickpeas, which are versatile and can be less expensive than chicken, pork, or beef.

3. Refresh your recipe repertoire.

Try a new vegetarian recipe each week. Ask friends for their favorites, or look through vegetarian magazines and cookbooks. (Blatner’s The Flexitarian Diet has several recipes to choose from.)

A Detailed Food List for the Flexitarian Diet

All food groups are included in the diet except there’s less emphasis on animal protein and more emphasis on plants and plant-based proteins.

Foods to Eat on the Flexitarian Diet:

Plant proteins Any beans, peas, or lentils such as black beans, pinto beans, garbanzo beans, white beans, red lentils

Whole grains That includes quinoa, brown rice, oats, barley, sorghum, buckwheat, and white and sweet potatoes.

Vegetables

Fruits

Dairy milk and plant milk

Eggs

Nuts and nut butters

Seeds

Tofu

Healthy fats These include avocado and olive oil.

(These foods are also suitable for any type of vegetarian diet.)

Foods to Limit on the Flexitarian Diet

While no food groups are entirely excluded on the Flexitarian Diet, Blatner points out it’s not just about eating fewer animal products but also about making smart food choices in general. That’s why the diet also recommends you limit your intake of the following.

Animal protein That includes chicken, turkey, red meat, and pork.

Seafood Seafood is considered an animal protein.

Processed refined grains This includes white pasta, white bread, and white rice.

Animal fats This includes butter, whole milk, cream.

Highly processed foods and beverages like pastries, soda, chips

If you choose to drink alcoholic beverages, do so in moderation. According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as having up to one drink per day for women and up to two drinks per day for men. (21) The CDC defines one drink as 12 oz of regular or light beer, 5 oz of wine, or a 1.5-oz shot (jigger) of hard alcohol.

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It’s been shown that animal proteins like fish and other seafood provide multiple benefits particularly with reference to the connection between omega-3 fatty acids and heart health. More recently, studies have shown the association of eating seafood and supporting brain health, including reducing the incidence of depression, boosting mood, and impacting brain and eye health of a fetus during pregnancy. Most seafood is also low in calories and an excellent source of protein (7 grams per ounce) making this category a satiating choice for those maintaining or attempting to reduce body weight.

A 3-Day Sample Menu for the Flexitarian Diet

Here’s a custom diet plan that adheres to the Flexitarian Diet, courtesy of Blatner:

Day 1

Breakfast: Avocado toast with sprouted whole grain toast, avocado, spinach, and egg

Lunch: Market bowl with chicken or chickpeas, chopped kale or tomatoes, roasted sweet potato cubes, and ranch dressing

Dinner: Tacos with seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa

Snack: Apple and pecans and/or cucumber sticks and hummus

Day 2

Breakfast: Oatmeal with peanut butter and chopped apple

Lunch: Mexican bowl with chicken or black beans, chopped romaine and peppers, brown rice, guacamole, and salsa

Dinner: Mediterranean plate with chicken or chickpeas; cucumber, tomato, feta salad; and lemon-dill brown rice

Snack: Grape tomatoes and mozzarella stick and/or clementine and almonds

Day 3

Breakfast: Green smoothie with 2 percent plain kefir, rolled oats, banana, and spinach

Lunch: Asian bowl with chicken or edamame, coleslaw mix, quinoa, and ginger dressing

Dinner: Burger night with beef or bean burger, sweet potato fries, and veggie dippers with ranch dressing

Snack: Carrots and almond butter and/or dark chocolate and berries

What to Expect if You Follow the Flexitarian Diet

Following the Flexitarian Diet should provide an overall sense of well-being, including more energy and less fatigue. If you are overweight, a diet such as this could result in weight loss, especially for the long term since this plan represents a way of life and not a fad, short-lived diet. Overall, your diet will be healthier, including fewer processed foods that are higher in sodium, sugar, and unhealthy fats. Instead, you’ll be eating foods that more closely resemble the recommendations made in the