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
Week 2: Flex Foods: What to eat?
Last Week: How to Build a Flex Plate
This Week: Flex Meals & Swaps
Week 5: Common Flex Mistakes & Fixes
LESSON 4: FLEX MEALS & SWAPS + bonus bean themes
3-DAY FLEX MEAL PLAN
Use this sample meal plan as inspiration to kick off your flexitarian journey. There’s an option for plant protein -or- animal protein for many meals. It’s your choice. That’s what you call flexibility, baby!
DAY 1
✨BREAKFAST: AVOCADO TOAST
sprouted whole grain toast + avocado + spinach + egg
✨LUNCH: KALE RANCH BOWL
chicken –or- chickpeas + chopped kale/tomatoes + roasted sweet potato cubes + ranch dressing
✨DINNER: TACOS
seasoned white fish -or- lentils + corn tortillas + cabbage slaw + guacamole + salsa
✨SNACK: apples + pecans and/or cucumber + hummus
DAY 2
✨BREAKFAST: PEANUT BUTTER OATMEAL
oatmeal + natural peanut butter + chopped apple
✨LUNCH: BURRITO BOWL
chicken -or- black beans + chopped romaine/peppers + brown rice + guacamole + salsa
✨DINNER: MEDITERRANEAN PLATE
chicken -or- chickpeas + cucumber/tomato + feta + lemon-dill brown rice
✨SNACK: grape tomatoes + mozzarella stick and/or clementine + pistachios
DAY 3
✨BREAKFAST: GREEN BELLY SMOOTHIE
2% plain kefir + rolled oats + banana + spinach
✨LUNCH: SESAME GINGER BOWL
chicken -or- edamame + coleslaw mix + quinoa + sesame ginger dressing
✨DINNER: BURGER NIGHT
beef -or- bean burger + sweet potato fries + veggie dippers w/ ranch dressing
✨SNACK: carrots + almond butter and/or dark chocolate + berries
GET THE PRINTABLE 3-DAY FLEX MEAL PLAN HERE
stick it on your fridge or give to a friend!
You can make your FAVORITE meals FLEXITARIAN… just SWAP some or all of the meat/poultry to beans/lentils.
PLANT MATH: For every one ounce of meat or poultry, swap in about 1/4 cup cooked beans or lentils.
6 SWAPS EXAMPLES:
✨steak burrito to black bean burrito
✨hamburger to bean burger
✨deli meat to tempeh sandwich
✨chicken stir-fry to edamame stir-fry
✨ground beef tacos to lentil tacos
✨turkey chili to veggie chili
BONUS: BEAN THEMES
Q: What type of bean should I use?
A: Use the “theme” or style of the meal to help choose…
Mexican Style: Use black or pinto
Mediterranean Style: Use chickpeas
Italian Style: Use white beans
Asian Style: Use tofu or edamame
American Style: Use tempeh or lentils
Happy Flexing!! And stay tuned for next week’s FLEX SCHOOL where I’ll be sharing COMMON FLEX MISTAKES & FIXES! 🙌
