We have all heard of the vegetarian diet, but what if I told you there was a way to be a vegetarian and still enjoy animal products (in moderation)?! Just follow me here! 

The Flexitarian Diet, created by dietitian Dawn Jackson Blatner, got its name by combining the words flexible and vegetarian. The purpose of the diet is to eat more plant foods and less animal products, but not cut it out completely. 

NOTABLE AWARDS

2019 Best Diet Rankings by U.S News & World Report (2)

1. Best Diets Overall- No. 3
2. Best Diets for Diabetes- No. 2
3. Best Plant-Based Diets- No. 2
4. Easiest Diets to Follow- No. 2

PRINCIPLES OF FLEXITARIANS

• Focus on protein from plants vs animals  
• Stay away from processed foods
• Add in animal products occasionally 
• Limit added sugars 
• Vegetables, fruits, legumes, and whole grains 

EXAMPLE WEEKLY MEAL PLAN

• Beginner- 6-8 meatless meals/ 21 total meals 
• Advanced- 9-14 meatless meals/ 21 total meals 
• Expert- 15+ meatless meals/ 21 total meals 

*just a suggestion, each plan is different depending on the individual 

PROS

• Flexibility 
  • Creating long-term commitment since no foods are being cut out from your diet completely 
• Budget friendly 
  • You can choose food items that fit into your budget
  • You may spend a little more on produce but spend less on animal products 
• Better for the environment 
  • Less animal products are more sustainable and reduce carbon footprints
• Reduced risk of Type 2 Diabetes (3)
• Weight Loss
  • Studies have shown that people had lower BMI, body weight, body fat percentage, and obesity rates (4)

CONS

• Potentially low Iron intake 
• People with Diabetes may need assistance 
  • Some of the food items are rich in carbs which can affect blood sugar levels
• Nutrient deficiencies possible
  • Vitamin B12, Zinc, Calcium, Omega-3 fatty acids 

TAKEAWAYS

The Flexitarian Diet would be great for someone who is trying to transition from a standard diet to vegetarian or a vegetarian that still wants to incorporate occasional animal products. The diet is easy to follow, better for the environment, has potential health benefits, and flexible in your budget! If you are wanting to try the diet but are worried about the nutrient deficiencies, you should look into a daily multivitamin! Any other health concerns associated with this diet should be discussed with your doctor. 

1. https://www.healthline.com/nutrition/flexitarian-diet-guide#what-is-it
2. https://www.everydayhealth.com/diet-nutrition/diet/flexitarian-diet-health-benefits-food-list-sample-menu-more/
3. https://www.tandfonline.com/doi/abs/10.1080/07315724.2017.1302367?journalCode=uacn20
4. https://www.verywellfit.com/how-flexitarian-diet-works-4588694