Welcome back to Flex School where we are learning all about the Flexitarian Diet.
FLEX SCHOOL SYLLABUS
It’s a 5-Part Series…
Last week: Flexitarian 101
This week: Flex Foods: What to eat?
Week 3: How to Build a Flex Plate
Week 4: Flex Meals & Swaps
Week 5: Common Flex Mistakes & Fixes
LESSON 2: FLEX FOODS
What to eat on a Flexitarian Diet…
FOODS TO EAT:
I included specific food examples in each category, but there are many more that fit a flex lifestyle. xx
✨Plant proteins: Black beans, pinto beans, white beans, chickpeas, lentils, tofu, tempeh, edamame
✨Whole grains: Quinoa, brown rice, oats
✨Starchy vegetables: Winter squash, corn, potatoes, sweet potatoes
✨Non-starchy vegetables: Leafy greens, broccoli, cauliflower, onion, carrots, tomatoes
✨Fruits: Apples, oranges, berries, grapes, cherries
✨Healthy fats: Avocado, olive oil, nuts, seeds, nut/seed butters
✨Herbs, spices & seasonings: Oregano, mint, turmeric, ginger, garlic
✨Beverages: Still/sparkling water, tea, coffee
✨Dairy milk/yogurt (organic when possible)
✨Plant milk/yogurt (unsweetened)
✨Eggs (organic when possible)
✨Fish: salmon, tuna, sardines (wild when possible)
FOODS TO EAT LESS OF:
➖Animal protein: Chicken, turkey, pork, red meat
➖Processed meat: Bacon, sausage, deli meat
➖Faux vegetarian meat: Burgers, nuggets, sausages, deli meat
➖Refined carbs: White bread, pasta, rice, buns, tortillas, bagels
➖Added sugar and sweets: Soda, donuts, cakes, cookies, candy
➖Fast food: Fries, burgers, chicken nuggets, milkshakes
Of course a flexitarian lifestyle is flexible & there aren’t strict rules. However there are “levels” to help guide you on the journey to eating more plants…
FLEXITARIAN LEVELS:
BEGINNER
6 – 8 meatless meals/week
(about 26 ounces of meat/poultry per week)
ADVANCED
9 – 14 meatless meals/week
(about 18 ounces of meat/poultry per week)
EXPERT
15+ meatless meals/week
(about 9 ounces of meat/poultry per week)
Pam says
Hey Dawn – Live the lessons! I have a question – How important is fruit in your diet? I eat plenty of veggies, but I rarely eat fruit. I like it, but I just don’t incorporate it into my diet. Any tips on how to make sure I am getting enough?
DJ Blatner, RDN says
I’m so glad you are loving the FLEX LESSONS!! A research study in the American Heart Association journal called Circulation April 2021 looking at 100,000 people found that the perfect amount of fruits and veggies to help prevent disease were…2 servings of FRUIT + 3 servings of VEGGIES each day. So, it may be a great idea to go from 0 fruit to 1 serving. Enjoy your serving when you want to feel a little more full at meals, or as a snack w/ a handful of nuts, or if a sweet tooth hits. Too much fruit is not good, but having 1 -2 servings will give you extra nutrients. xx