A flexitarian diet is a predominantly plant-based diet that on occasion allows meat or other animal products. It’s thought to be healthier, and kinder on the planet by reducing carbon emissions caused by meat consumption.Flexitarian quite literally means, a flexible vegetarian - so if you want to reduce your environmental impact, but can’t quite swear off burgers forever, it could be the diet for you.Read on to find out about the benefits of a flexitarian diet, what you can and can’t eat, as well as tons of ideas you can meal plan.Possible health benefits of a flexitarian dietLeading a flexitarian lifestyle may have various health benefits associated with being vegetarian or vegan. This comes from consuming less processed foods and more fruits, vegetables, beans and grains.What do you eat on a flexitarian diet?There are no strict rules when it comes to being a flexitarian as you can still eat animal products from time to time. It’s instead based on the idea that you eat plant-based foods for the majority of your meals, reducing sugar, processed foods and meat.Foods you can eat include:FruitVegetablesNuts and seedsWhole grainsPlant-based milkPlant proteins such as beans and lentilsTofu and meat alternativesEggs and dairy products if you are majority vegetarian rather than veganFoods to avoid or limit include:White and red meatSeafoodProcessed grains including white pasta and breadAnimal fat in products such as gelatineProcessed food such as sugary drinks and cakesPotential risks associated with a flexitarian dietA flexitarian diet doesn’t completely exclude any food groups so there aren't any clear-cut associated health risks. With that said, reducing the consumption of meat can have its negatives, particularly when it comes to protein. Meat is a dominant source of protein, a key macronutrient that helps to maintain and grow muscles in the body. Many vegetarians struggle to get enough protein into their diet, so it’s important to replace meat with other plant-based sources where possible. This includes greek yoghurt, chickpeas, peanut butter, beans and almonds.Many animal products such as beef, fish and eggs are also high in vitamin B12 which keeps our blood cells healthy and helps to release energy around the body. Not having enough B12 can make you feel tired and weak, sometimes leading to a deficiency and anaemia.Other deficiencies to watch out for include calcium, iron, zinc and omega-3 fats. These nutrients are often found in meat, fish and milk so it’s important to still incorporate these products into a flexitarian diet.##product-carousel:lloydspharmacy-vitamin-b12-100ug-tablets,lloydspharmacy-zinc-15mg-60-tablets,health-aid-vit-b12-cyanocobal,applied-nutrition-vegan-pro-chocolate-flavour,nutri-within-vitamin-c-zinc-gummies,lloydspharmacy-high-strength-omega-3-fish-oil-1000mg-30-capsules,ensure-nutrivigor-powdered-vanilla-nutritional-shake-400g,funktional-foods-hemp-protein-powder-100g,myo-plant-nutrition-rebuild-vanilla-protein-powder-500g##Flexitarian meal planA flexitarian diet includes plant-based foods with every meal. Make sure to eat at least five portions of fruit and vegetables each day and include alternative sources of protein, iron, calcium and omega-3 fats.Here are some ideas for a flexitarian meal plan:BreakfastGreen or fruit smoothieGreek yoghurt and berriesOatmeal with chopped fruit and nut butterEgg muffins with spinach and tomatoTip: add vegan protein powder to your smoothie or yoghurt to get a source of proteinLunchBurrito bowl with chopped peppers, sweetcorn, beans, brown rice and salsa - option to add chickenMediterranean salad with tomato, cucumber, feta or mozzarella and riceLentil tomato soup with wholegrain crackersHalloumi, falafel and salad wrapDinnerAsian stir fry noodles with peppers, broccoli, beans and green beans - option to add chicken, prawns or porkBean or mushroom burgers with sweet potato fries and salad - option to swap to meat burgerRoasted sweet potato and lentil curry with wholegrain rice - option to add prawnsAubergine parmigiana with a side saladSnacksFruit such as a banana, apple, orange or berriesUnsalted nutsCarrot sticks and hummusProtein bars, drinks or ballsTo summarise, a flexitarian diet is a healthy choice that combines a balanced, vegetarian diet with occasional meat to ensure you get the full range of nutrients and vitamins your body needs.Take a look at our healthy eating guide for more information on how to eat well. You can also find out more about superfoods as well as various diets that might be right for you including going gluten free and a high fibre diet.Referenceswww.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.htmlwww.nutrition.org.uk/putting-it-into-practice/plant-based-diets/plant-based-dietswww.nhs.uk/live-well/eat-well/food-types/meat-nutritionwww.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegetarian-diet
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