1-Week Flexitarian Meal Plan & Recipe Prep

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Published on September 13, 2022

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Flexitarian meal plan — Verywell / Amelia Manley

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

If you are interested in eating more plant-based meals, but you are looking for more flexibility than a fully vegetarian or vegan diet, the flexitarian eating pattern may be for you. It can be helpful to plan ahead and have a balanced meal plan, especially when weeks get busy, to ensure you have are eating the right balance of foods that fit into a flexitarian eating pattern.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for a Flexitarian Diet

The flexitarian diet is a cross between full vegan and vegetarian with the flexibility to enjoy animal products occasionally. You are still focusing on fruits, vegetables, whole grains, legumes, and nuts with the ability to eat fish, meat, eggs, and dairy.

There are a number of health benefits that the flexitarian diet provides including decreased risk of heart disease, weight management, decreased risk of diabetes, and improved blood sugar control. it also may be good for the environment.

However, when decreasing or cutting out any food group, there is a risk of vitamin and mineral deficiencies. with a flexitarian diet that's well-balanced, you should be able to adequately meet all of your nutritional needs.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks, which contain a healthy balance of carbohydrates, protein, and fat appropriate for a flexitarian eating pattern. You will also get plenty of fiber and antioxidants from fruits, vegetables, whole grains, and legumes.

It is OK to swap out similar menu items, but keep cooking methods in mind. Replacing tofu with grilled chicken is fine, but breading and frying the chicken will add calories, carbohydrates, and fat. You can adjust your calorie intake by consuming fewer snacks or eating larger snacks depending on your goals.

Download the 7-Day Flexitarian Meal Plan

Download the Meal Plan

Day 1

Breakfast

One slice 100% whole wheat bread
1 tablespoon peanut butter
1 medium sliced banana
1 tablespoon hemp seeds

Macronutrients: 335 calories, 12 grams protein, 45 grams carbohydrates, 14 grams fat

Snack

15 almonds
15 cherries

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat

Lunch

Salad with 2 cups shredded romaine lettuce, 1/2 cup tomato chopped, 1/2 cup cucumber chopped, 1/4 cup black olives, 1/4 cup feta cheese, 1/2 cup chickpeas, and 2 tablespoons balsamic vinaigrette

Macronutrients: 389 calories, 16 grams protein, 39 grams carbohydrates, 21 grams fat

Snack

1/2 cup baby carrots
1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

4 ounces tofu
1 cup cooked brown rice
1/2 cup broccoli sauteed in 1 tablespoon olive oil
2 tablespoons peanut sauce

Macronutrients: 552 calories, 20 grams protein, 61 grams carbohydrates, 27 grams fat

Snack

Three Medjool dates
2 tablespoons almond butter

Macronutrients: 396 calories, 8 grams protein, 60 grams carbohydrates, 18 grams fat

Daily Totals: 1,983 calories, 66 grams protein, 242 grams carbohydrates, 96 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

1/2 cup oatmeal cooked in water
1 tablespoon ground flaxseed
1/4 cup slivered almonds
1/2 cup blueberries

Macronutrients: 294 calories, 9 grams protein, 31 grams carbohydrates, 17 grams fat

Snack

1 medium banana
1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat

Lunch

One 8-inch whole wheat wrap
4 ounces canned tuna mixed with 1/4 mashed avocado
1/4 cup tomatoes, chopped

Macronutrients: 360 calories, 32 grams protein, 25 grams carbohydrates, 15 grams fat

Snack

One cucumber, sliced
1-ounce bag pita chips
3 tablespoons tzatziki dip

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

1 1/2 cups lentil pasta
1/2 cup tomato sauce
1/2 cup broccoli roasted with 1 tablespoon olive oil

Macronutrients: 494 calories, 26 grams protein, 55 grams carbohydrates, 21 grams fat

Snack

2 cups plain popcorn
1 ounce 70% dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,795 calories, 82 grams protein, 189 grams carbohydrates, 85 grams fat

Day 3

Breakfast

1 cup coconut yogurt
1/4 cup low-sugar granola
1/2 cup raspberries

Macronutrients: 414 calories, 16 grams protein, 70 grams carbohydrates, 8 grams fat

Snack

1 large peach
1 ounce cheddar cheese

Macronutrients: 183 calories, 8 grams protein, 18 grams carbohydrates, 10 grams fat

Lunch

1 cup cooked brown rice
1/2 cup black beans
1/2 red bell pepper and 1/2 onion, sliced and sauteed in 1 tablespoon olive oil
1/4 cup salsa
1/2 avocado

Macronutrients: 668 calories, 17 grams protein, 87 grams carbohydrates, 31 grams fat

Snack

2 cups plain popcorn

Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat

Dinner

Two slices 100% whole wheat bread with two slices mozzarella cheese and slice of tomato
1 cup lentil soup

Macronutrients: 474 calories, 30 grams protein, 50 grams carbohydrates, 18 grams fat

Snack

2 small chocolate chip cookies

Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat

Daily Totals: 2,024 calories, 74 grams protein, 259 grams carbohydrates, 82 grams fat

Day 4

Breakfast

One slice 100% whole wheat bread
One poached egg
1/2 medium avocado

Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat

Snack

1 small apple
1 tablespoon peanut butter

Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat

Lunch

One 8-inch whole wheat wrap
Four slices red bell pepper
2 tablespoons hummus
1/4 cup tomatoes chopped
1/3 cup chickpeas

Macronutrients: 281 calories, 12 grams protein, 42 grams carbohydrates, 8 grams fat

Snack

1/4 cup pumpkin seeds
4 slices dried mango

Macronutrients: 205 calories, 4 grams protein, 42 grams carbohydrates, 4 grams fat

Dinner

4 ounces grilled salmon
1 medium baked sweet potato
8 asparagus spears roasted in 1 tablespoon olive oil

Macronutrients: 482 calories, 30 grams protein, 28 grams carbohydrates, 28 grams fat

Snack

1 cup coconut milk ice cream

Macronutrients: 290 calories, 5 grams protein, 29 grams carbohydrates, 18 grams fat

Daily Totals: 1,743 calories, 67 grams protein, 187 grams carbohydrates, 86 grams fat

Day 5

Breakfast

Tofu scramble with 4 ounces tofu, 1 cup spinach, 1/2 cup chopped tomatoes, and spices
One slice 100% whole wheat bread
1/2 medium avocado

Macronutrients: 399 calories, 24 grams protein, 35 grams carbohydrates, 23 grams fat

Snack

Eight walnuts
1 large peach

Macronutrients: 174 calories, 4 grams protein, 19 grams carbohydrates, 11 grams fat

Lunch

Quinoa salad with 1 cup cooked quinoa, 1/4 cup dried cranberries, 1/4 cup feta cheese, and 1/4 cup chopped pecans

Macronutrients: 632 calories, 16 grams protein, 78 grams carbohydrates, 32 grams fat

Snack

1/2 cup baby carrots
1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

4 ounces ground turkey
1 cup whole wheat pasta
1/2 cup tomato sauce
1/2 cup steamed broccoli

Macronutrients: 588 calories, 41 grams protein, 60 grams carbohydrates, 23 grams fat

Snack

Two Medjool dates
1 tablespoon almond butter

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 2144 calories, 95 grams protein, 244 grams carbohydrates, 103 grams fat

Day 6

Breakfast

1 cup 2% plain Greek yogurt
1 tablespoon hemp seeds
1/4 cup low-sugar granola
1/2 cup blueberries

Macronutrients: 393 calories, 28 grams protein, 36 grams carbohydrates, 16 grams fat

Snack

1 medium banana
1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat

Lunch

One 8-inch whole wheat tortilla
1/3 cup black beans
1/3 cup corn
1/4 cup cheddar cheese
1/4 cup salsa

Macronutrients: 377 calories, 18 grams protein, 47 grams carbohydrates, 15 grams fat

Snack

One red bell pepper, cut into slices
1/4 cup guacamole
12 tortilla chips

Macronutrients: 292 calories, 5 grams protein, 37 grams carbohydrates. 16 grams fat

Dinner

One veggie burger patty
One whole wheat English muffin
Two slices tomato
1 tablespoon ketchup
1/2 medium sweet potato, cut into spears, roasted with 1 tablespoon olive oil

Macronutrients: 432 calories, 17 grams protein, 47 grams carbohydrates, 19 grams fat

Snack

2 small chocolate chip cookies

Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat

Daily Totals: 1,891 calories, 75 grams protein, 224 grams carbohydrates, 84 grams fat

Day 7

Breakfast

1/2 cup cooked oatmeal in water
1 tablespoon peanut butter
1 small chopped apple
1 teaspoon cinnamon

Macronutrients: 261 calories, 7 grams protein, 41 grams carbohydrates, 10 grams fat

Snack

15 cherries
15 almonds

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat

Lunch

1 1/2 cups lentil pasta
1/2 cup tomato sauce
1 tablespoon nutritional yeast

Macronutrients: 375 calories, 28 grams protein, 52 grams carbohydrates, 8 grams fat

Snack

1 ounce bag pita chips
1 cucumber, sliced
3 tablespoons tzatziki dip

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

3 ounces grilled chicken
1/2 cup cooked quinoa
1 cup roasted cauliflower with 1 tablespoon olive oil

Macronutrients: 385 calories, 31 grams protein, 25 grams carbohydrates, 19 grams fat

Snack

2 cups plain popcorn
1 ounce 70% dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,661 calories, 82 grams protein, 189 grams carbohydrates, 71 grams fat

How to Meal Plan for a Flexitarian Diet

Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
Plan ahead and meal prep. Taking time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
Remember mid-morning, afternoon, and evening snacks are optional. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals.
Compile a list of go-to resources for flexitarian-friendly food. It can be helpful to have a list of grocery stores, butchers, or fish mongers that stock grass-fed meat, wild-caught fish, and organic produce. This way you can feel good about the choices you are making that align with the flexitarian eating pattern.

A Word From Verywell

Planning nutritious, tasty, and balanced flexitarian meals does not need to be difficult with a little planning ahead and prep. Consider speaking with a health care provider, such as a registered dietitian, if you are not sure this plan is right for you and to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

2 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Derbyshire EJ. Flexitarian diets and health: A review of the evidence-based literature. Front Nutr. 2017;3:55. Published 2017 Jan 6. doi:10.3389/fnut.2016.00055
Academy of Nutrition and Dietetics. How much water do you need.

By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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