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Nutritionist on the Flexitarian Diet. Also, a 7-Day Meal Plan

Looking for a diet change in 2022? One that does not include calculating energy or strict rules? Look no further than a modified diet – which is known to eat “more” according to Michael Pollan. As we enter the new year, there has never been a better time to think about vegetables. It’s a good time to try to be flexible. With this method, the point is not to swear by animals — especially if you like to eat animal protein. In fact, high-quality meat is healthier. Instead, the process of transformation is a plate-making process that changes the proportions from many animals to more plants. Also, make delicious food (and healthy!). Let’s dig inside.

What Does Flexitarian Mean?

As a flexible person, you eat more vegetarian foods. Sometimes you eat meat. In short, it is a vegetarian lifestyle. By definition, a balanced diet is a combination of the words “flexible” and “vegetarian.” It is a difference between not eating all the meat and eating the meat often. This diet — also known as processed food — creates a link between taste and pleasure, and nutrition and stability.

What is a Flexitarian Diet?

As with the Mediterranean cuisine, modified foods are Less of nutrition and More of life. Basically, a modified diet is similar to ‘flexible vegetarianism.’ Usually, you fill it with fruits, vegetables, beans, grains, protein sources, and much more.

Flexitarian is a marriage of two words: flexibility and vegetarianism. The statement was made more than a decade ago by nutritionist Dawn Jackson Blatner in her 2009 book, The Flexitarian Diet: A Fully Vegetable Way to Lose Weight, Stay Healthy, Prevent Illness and Extend Age in Your Life. Through a process of transformation, they promote the reduction of meat without removing it altogether. It is an integrated diet plan. That is, it is a matter of eliminating the nutrients and adding to the foods you already eat. It slowly leads you to eat more vegetables while still loving your favorite animals.

How Does the Flexitarian Diet Work?

As the name implies, everything is flexible. You have several options: Adjusted meal plans, animal replacement recipes, and much more. It is also a useful way to introduce vegetables to modern family life. Instead, these vegetarian diets focus on protein and all other foods, which are slightly modified. They promote animals and animals, but without limits. But, what does this mean? Depending on your commitment to a flexible diet, you can eat 9-28 hours of meat per week. In the end, it is the beauty of this diet, you can choose how to reduce it. And, you can do it slowly.

How to Eat Less Meat

If you are tired of reducing your meat intake, do not worry. Eating less meat is equivalent to gradually reducing caffeine. First, avoid animals two days a week. At the beginning, do not allow meat for more than three ounces (approximately a large portion of the card) at meal time. After one month, try to follow a vegetarian diet three to four days a week. Limit meat consumption to 18 hours of meat daily. Finally, follow a vegetarian diet for at least five days a week. When you eat meat, try to reduce it to 10 hours. Also, when you eat meat, try to keep it healthy. If possible, choose nutritious, grass-fed, grass-fed, and / or wild animal feeds.

Health Benefits of Flexitarian Diet

You may be wondering – is a balanced diet the best way to think about it? Short answer: Yes. According to Dawn Jackson Blatner, obese people gain 15% less, have a lower risk of heart disease, diabetes, and cancer, and live 3.6 years older than their meat-eating counterparts. According to the Cleveland Clinic, other benefits include better heart health, weight loss, reduced risk of type 2 diabetes, and environmental management.

A nutritious diet is also easy to follow, can help you save money, and contribute to satisfaction (from eating more nuts, seeds, and good fats). In any case, it emphasizes prioritizing and consuming the harvest. This will help you to reduce your intake of salt and sugary foods and processed foods.

Disadvantages of Flexitarian Diet

Although the side effects are minor, you may feel like you are being deprived of a balanced diet. In fact, like most foods, eating this way can be restrictive. However, this depends very much on yours because back to take the path of change with your whole relationship with food. Again, you may be interested in satisfying the modified diet. Instead of replacing unhealthy meats with processed foods, keep snacks by hand: raw nuts, fresh fruit, cooked leaves and hummus, boiled eggs, and so on. Lastly, be careful with your B12 and iron. All of these are necessary for a person to be strong and have a lot of animal protein. As a reminder, consult your doctor before changing your diet.

Foods to Eat As Flexitarian

Make it a goal to eat foods that are not overly modified, natural. Don’t worry about energy counts! IF YOU are eating a plant-based diet, you are getting fiber and various types of microorganisms and macronutrients. This diet should be balanced, so here are some things to add to your diet:

  • Fruits
  • Pages
  • Plant proteins (beans such as black, kidney or navy, edamame, peas, lentils, tofu)
  • Whole grains (purple rice, oats, barley, and quinoa)
  • Vegetable milk (although formula is better slowly)
  • Eggs
  • Milk (cheese, yoghurt, or milk)
  • The meat and fish are in the water, slowly

Tips Before Starting a Flexitarian Diet

Before you start, check out this list:

  1. Add fat to all foods. Eat plenty of healthy foods, such as beans and legumes, nuts and seeds, whole grains, and eggs (if you like vegetables). This contains protein and lean carbs, which help you to feel full. Don’t forget healthy oils, such as coconut oil and pears.
  2. Choose the highest quality meat. To help you have B12 and iron, consider red meat, such as lamb and beef or salmon and snails. When you eat meat or meat, try to do it intentionally.
  3. Start small. You can relax in a flexible diet and define what you want. Also, try new recipes! Michael Pollan’s Book, Extreme Plants and wisely, a good place to start.

7-Day Flexitarian Meal Plan

Fine, spicy — and especially vegetarian — make together delicious and varied meals. These recipes are packed with nutritious foods, made from fridge and cooked. Delicious food!


  1. Superfood Porridge (sweet or delicious!) By Camille Styles.
  2. Banh Mi Sandwich by Love & Lemons.
  3. Chickpea Caesar Salad with Minimalist Baker.


  1. Vegetable Root Hash Egg Skillet by Naturalist Ella
  2. Caesar Salad Chicken Salad
  3. Bright Vegetable Burns and Dishing Out Health


  1. Green Protein Power Breakfast Smoothie post I love Vegan
  2. Burnt Vegetable Remnants of Bright Vegetables
  3. Ultimate Veggie Pizza Writer Cookie + Kate


  1. Cups of Protein Chia Pudding and Fit Foodie Finds
  2. Lentil Salad with Feel Good Foodie
  3. Potato & Black Bean Chili author Camille Styles


  1. Tofu Scramble and Nora Cooks
  2. Lentil Remaining Salad
  3. Black Bean Tacos And Mango Salsa Author Camille Styles


  1. Hummus Avocado Toast by Eating Bird Food
  2. Leftover Sweet Potato & Black Bean Chili
  3. Tempeh Lettuce Wraps with Healthy Nibbles


  1. Morning Glory Muffins and The Natural Nurturer
  2. Lentil Burgers for Peanut Butter
  3. Ginger Miso Soba author for Fork Knife Swoon

Can you try a diet change?

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