What many diet plans lack is flexibility. They force you into a set routine and after a while, eating the same foods every day can get boring.
The solution may be a flexitarian diet, a flexible eating approach that emphasizes a primarily plant-based diet while allowing for moderate consumption of meat and other animal products.
“The word ‘flexitarian’ is a combination of ‘flexible’ and ‘vegetarian’, reflecting the adaptability of the diet,” says health coach Francine Willoughby.
The key elements and principles of the flexitarian diet she explained are:
Plant-based focus
The core of the flexitarian diet is fruits, vegetables, legumes, whole grains, nuts and seeds, which provide essential nutrients, dietary fibre and antioxidants.
Restricting Animal Foods
This diet allows the consumption of meat, poultry, fish and other animal products, but in significantly smaller amounts than a traditional omnivore diet. The idea is to enjoy these foods occasionally, rather than making them the focus of your meals.
Moderation and variety
Flexitarians aim for a balanced diet that includes a variety of foods from all food groups. This variety ensures a wide range of nutrients and prevents meals from becoming monotonous.
Health Benefits
A flexitarian diet offers numerous health benefits, including weight management, improved digestion, reduced risk of chronic diseases (such as heart disease, diabetes and cancer), and improved overall nutrition.
Environmental impact
By reducing meat consumption, a flexitarian diet contributes to lower greenhouse gas emissions, reduced water usage and less demand for intensive animal farming methods, making it a more environmentally sustainable choice.
Customizability
One of the great benefits of a flexitarian diet is its flexibility: there are no strict rules or restrictions, allowing individuals to tailor the diet to suit their own preferences, lifestyle and nutritional needs.
Below, Willoughby shares his meal plan for anyone considering the diet.
breakfast
A smoothie made with spinach, banana, almond milk, chia seeds, and a scoop of plant-based protein powder.
lunch
Quinoa salad with black beans, corn, avocado, cherry tomatoes and lime and coriander dressing.
dinner
I stir fry tofu, mixed vegetables (bell peppers, broccoli, carrots, etc.), brown rice, and sometimes chicken or shrimp.
snack
Hummus or yogurt with fresh fruit, nuts and veggie sticks.
“The flexitarian diet offers a healthy, sustainable, balanced way to eat and caters for people who want to reduce their meat intake but don’t want to give it up completely,” Willoughby said.
