The flexitarian diet stands for flexible vegetarian and it aims to make a vegetarian diet a bit less restrictive. The diet was designed by dietician Dawn Blatner who wanted to help people realize the benfits of vegetarianism without sticking to a strictly vegetarian diet.

The Flexiterian Diet

It is regarded as one of the most simple diets to follow and this has seen it grow in popularity, featuring in the top lists of many experts. The diet is really casual and is built on general guidelines to remember rather than having strict rules. This has made the flexitarian diet to be regarded as more of a lifestyle choice than a diet plan.

The process

The flexitarian diet encourages vegetables, fruits, wholegrains and legumes as the main part of the menu. Plant based protein are preferred to animal protein so beans, peas and grams can be introduced. The diet allows meat, fish and poultry to be taken once in a while and this is one of the reasons which make it so popular.

Cutting down on processed and products high in sugar like packaged snacks and candy is recommended. The plan also advises always considering the most natural and fresh ingredients and foods. The diet strongly encourages regular moderate exercise for a healthier lifestyle.



  • Considered the most easy diet plans to follow
  • Has been shown to help in weight loss
  • Most ingredients are easy to find


  • Drastically cutting down on meat can lead to deficiency in some nutrients


Who should do it

Vegeterians have been observed to weigh less, have better heart health and benefit from reduced risk of diabetes and cancer. Imagine experiencing all this benefits while being only a ‘’semi-vegeterain” meaning you can indulge in what you’re used to from time to time.

This said the Flexiterian diet is a great way to lose weight without too much restriction and coupled with regular exercise can be very effective to achieving weight goals.

Diet plan ideas

Day 1

  • Breakfast: Whole-grain toast with avocado and poached eggs.
  • Lunch: Burrito bowl with brown rice, beans and vegetables.
  • Dinner: Zucchini noodles with tomato sauce and white beans.



Day 2

  • Breakfast: Over-easy eggs with sauteed veggies and fruit salad.
  • Lunch: Peanut butter sandwich with crushed berries on whole-grain bread.
  • Dinner: Black bean burgers with avocado and sweet potato fries.


Day 3

  • Breakfast: Coconut yogurt with bananas and walnuts.
  • Lunch: Whole-grain wrap with hummus, vegetables and chickpeas.
  • Dinner: Grilled salmon, baked sweet potato and green beans.