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…
BEANS
white, kidney, pinto, black, fava, garbanzo, refried, lima, lupini
PULSES
lentils, dried peas
SOY
tofu, tempeh, edamame
NUTS
peanuts, almonds, cashews, pecans, pistachios, walnuts
SEEDS
pumpkin, sunflower, hemp, chia, flax, sesame
NUT/SEED BUTTER
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.
