Meal Plan for a Flexitarian

Flexitarianism is a term used in the USA to describe someone (aka a semi-vegetarian) who follows a predominantly vegetarian diet, but makes the occasional exception for social, nutritional or pragmatic reasons, and will eat meat, poultry or fish sometimes. For example the flexitarian may eat solely vegetarian foods at home, but when eating out may consume meat for ease; or the individual may be prone to iron-deficiency anaemia and choose to include haem iron-rich meat once per week to improve well-being.

Suitable example meal plans for a flexitarian include Meal Plan for a Lacto-Ovo Vegetarian or the one below, which has been designed for a lacto-ovo vegetarian who includes milk, dairy products and eggs in their diet routinely and the occasional dish based on meat, poultry or fish. It is nutritionally balanced for weight maintenance.

Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious vegetarian foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.

2 slices granary bread toasted with peanut butter
200g low fat natural yoghurt
200ml fruit juice
Mug tea/coffee
2 oatcakes
Item fruit
Large mixed salad with red kidney beans + sunflower seeds + cheese
4-5 oatcakes / rye crispbread
Low fat / low sugar yoghurt
Handful mixed nuts / seeds
Item fruit
Evening Meal
2 Quorn burgers or 100g tofu mince with sauce
3-4 tblsp basmati rice or 2 cupfuls cooked pasta oor 1 medium potato
Loads of veg or large salad
Or occasionally
180g chicken breast or 200g white fish or 180g lean meat
3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato
Loads of veg or large salad
2-3 oatcakes + low fat soft cheese
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.