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?
Week 3: How to Build a Flex Plate
Last Week: Flex Meals & Swaps
This Week (last day of Flex School!): Common Flex Mistakes & Fixes
LESSON 5: FLEX MISTAKES & FIXES + how to prevent nutrient gaps
6 COMMON FLEX MISTAKES
There are a few common mistakes people make when transitioning to a flexitarian eating style. The most common mistakes are:
✨1. Cutting out meat without replacing it with plant-based protein
FIX: Protein builds metabolism-boosting muscle + increases physical fullness. Without it, you won’t be able to hit your goals in the gym and you’ll be hangry. No fun. Use this plant protein cheat sheet to be sure you get enough at each meal.
✨2. Not enough vegetables
FIX: 1/2 your plate should be filled with produce. Veggies keep your cells happy. Here are my favorite lazy ways to get them in at every meal.
✨3. Too many beige carbs
FIX: Replace nutritionally void white pasta, white rice, white bread with bean pasta, quinoa, brown rice, sprouted whole grain bread, and starchy veggies like potatoes & sweet potatoes.
✨4. Too much cheese
FIX: Listen, I love cheese. It tastes delish on things like tacos and salads, but so does guacamole and hummus. I’m not saying to eliminate cheese. What I am saying is to switch it up and get more anti-inflammatory plant fat in your diet.
✨5. Too many faux meat products
FIX: Drop factory made veggie burgers/nuggets/sausage made with a million ingredients and swap to simple homemade versions like ones made from black beans, beets, or kale instead.
✨6. Not having enough fun & creativity
FIX: Without this it’s hard to stick with anything long term. We need to love 💕what we are eating! My advice: Plan meals with a theme.Themes make healthy eating a blast! Think burger night, taco night, or a backyard BBQ. 😋
Flexitarians usually do NOT have nutrient deficiencies since no food groups are completely eliminated. However, there are four main areas to focus on for any plant-based diet:
✨1. Protein, Iron & Zinc
BE SURE TO INCLUDE: Beans, lentils, nuts, and seeds
BE SURE TO INCLUDE: Greek yogurt, fortified plant milk, broccoli, kale, almonds, sunshine, and certain mushrooms✨3. Vitamin B12
BE SURE TO INCLUDE: Greek yogurt, fortified plant milk, and nutritional yeast
✨4. Omega 3 Fatty Acids
BE SURE TO INCLUDE: Flax seeds/oil, walnuts, and chia seeds