Flexitarian Diet for Beginners by Dr. W. Ness

Flexitarian Diet for Beginners by Dr. W. Ness

Author:Dr. W. Ness
Language: eng
Format: epub
Publisher: Tiny Shoe Media


A Sample Flexitarian Meal Plan for One Week

This one-week meal plan provides you with the ideas you need to 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 a flexitarian diet is about limiting the consumption of meat and 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 one-week meal plan provides meal ideas to get you started with flexitarian eating. Depending on your preferences, you may choose to take away or add more 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 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.



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