Welcome back to Flex School where we are learning all about the Flexitarian Diet.
FLEX SCHOOL SYLLABUS
It’s a 5-Part Series…
Week 1: Flexitarian 101
Last Week: Flex Foods: What to eat?
This Week: How to Build a Flex Plate
Next Week: Flex Meals & Swaps
Week 5: Common Flex Mistakes & Fixes
LESSON 3: HOW TO BUILD A FLEX PLATE + where to get plant-based protein…
FLEX PLATE BASICS
Build a FLEX PLATE by adding…
1. Plant protein (mostly plants, sometimes meat/poultry)
2. Quality carbs (whole grains or starchy veg)
3. Lots of veggies w/ a fat topper
Why the FLEX PLATE works 💥💥💥
Each part does a different job…
💥Protein builds metabolism-boosting muscle + increases physical fullness.
💥Quality carbs fuel muscles + increase mental satisfaction to prevent cravings later.
💥Veggies protect cells from disease + increase fullness with their high fiber/water combo.
💥Healthy fats are not only delish, they help your body absorb more nutrients from veggies.
PLANT-BASED PROTEIN SOURCES
Flexitarians focus on eating PLANT-BASED PROTEIN at each meal, with flexibility to swap in meat or poultry when the mood strikes. What is plant-based protein? Here’s a list…
white, kidney, pinto, black, fava, garbanzo, refried, lima, lupini
lentils, dried peas
tofu, tempeh, edamame
peanuts, almonds, cashews, pecans, pistachios, walnuts
pumpkin, sunflower, hemp, chia, flax, sesame
peanut, almond, sunflower, tahini
PS: Get the plant protein cheat sheet HERE.
BONUS: FLEX SNACKS
FLEX SNACK = PRODUCE + PROTEIN
This is the best snack combo to get superfood nutrition & feel full.
Produce has water & fiber to get you full + protein has staying power to keep you full. Get lots of snack ideas HERE.
NOTE: Similar to flex meals, FLEX SNACKS many times include protein from PLANT-BASED foods like roasted chickpeas, mixed nuts, or hummus.
And sometimes FLEX SNACKS include protein from OTHER foods like greek yogurt, cheese, jerky, or hard boiled eggs.