Healthy eating doesn’t have to be too complicated or restrictive.
If you want to follow a plant-based diet but want some wiggle room during the weekends (or other days), a flexitarian approach could be the one for you.
Wondering what is an easy flexitarian meal prep for a week is valid. The flexitarian meal plan is one of the many types of vegetarian diets.
Flexitarian combines the best of plant-based and moderate animal-based eating, providing you with flexibility, balance, and variety.
Whether you want to:
- Eat more vegetables
- Reduce environmental impact
- Or enjoy a diverse range of meals.
This type of eating can be a great option.
However, if you are new to a flexitarian approach or a pro that struggles with consistency, meal prepping may be your biggest ally to help you stay on track.
Meal prepping can help with consistency and help you save time (and money) when following a flexitarian meal plan.
But if you are scared of the word “meal prepping,” we’ve got you covered!
Here, we will discuss a flexitarian meal prep for beginners.
We’ll talk about:
- What a flexitarian diet is
- How you can meal prep for this lifestyle
- Essential tools you’ll need to master this way of eating.
What Is A Flexitarian Meal Plan?
A flexitarian meal plan is a flexible approach to eating that focuses primarily on plant-based foods while allowing you to add occasional animal-based products like meat, fish, eggs, or cheese.
This type of meal balance aims to provide variety and moderation.
It mainly prioritizes fruits, vegetables, legumes, whole grains, and plant-based proteins without eliminating any food group.
The most significant benefit of a flexitarian meal plan is that you can tailor it to fit your personal preferences, whether you want to:
- Have meat-free days during the week
- Or reduce your overall consumption of animal products.
Flexitarian Diet Pros And Cons
There are several advantages to the flexitarian diet:
- Emphasis on Plant-Based Foods: These are rich in essential nutrients like fiber, vitamins, and antioxidants.
- Increased Health Benefits: A plant-based diet can improve heart health and digestion and reduce the risk of chronic illnesses such as diabetes (3).
- Flexibility: This diet lets people enjoy their favorite foods in moderation, creating a sustainable and enjoyable lifestyle change.
- Environmental Impact: Reducing meat intake can help lower your carbon footprint, contributing to global sustainability efforts (2).
However, while the diet offers several benefits, it has some potential challenges:
- Trouble Adjusting: For some people, especially those who rely on animal products, transitioning to a plant-based approach may require significant adjustments.
- Nutrient Deficiency: A plant-based diet can increase the risk of some nutrient deficiencies like vitamin B12, iron, and protein. Carefully plan nutrients and vitamins when mapping out meals to avoid this.
- Lack of Consistency: Some people may struggle to maintain consistency without clear guidelines or a structured meal plan.
What Is Flexitarian Meal Prep?
As we’ve seen, the flexitarian diet is all about flexibility.
However, when you have too much flexibility, staying on track and avoiding losing focus can be challenging.
Meal prepping is a great option to help you stay on track on a flexitarian diet.
Meal prepping is the process of planning and preparing your meals in advance, often for the entire week. Combining these two concepts (flexitarian diet + meal prepping) helps you get the most out of a flexitarian lifestyle while consistently making it easier to eat nutritious, home-cooked meals.
Flexitarian meal prep allows you to maintain a mostly plant-based diet without the stress of daily meal decisions, helping you save time and eat healthier.
Read more: Flexitarian Diet Food List: Plant-Based, With A Side Of Freedom
Benefits Of Flexitarian Meal Prep
There are several benefits to flexitarian meal prep.
- Health Benefits: Many flexitarian meal prep recipes are naturally lower in calories but high in nutrients, making portion control easier. The lower-calorie aspect makes it a perfect option for supporting weight loss goals. Additionally, it can help improve heart and gut health.
- Cost-Saving Benefits: Beans, vegetables, grains, and plant-based proteins like tofu or lentils are cheaper than some animal products. Meal prepping also reduces food waste by helping you plan portions more effectively.
- Time-Saving Benefits: Imagine spending only a few hours a week preparing your meals for the entire week! Flexitarian meal prep ensures you have ready-to-eat options, minimizing the temptation to order takeout after a busy day.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
Can You Lose Weight On Flexitarian Diet?
Yes, you can lose weight on a flexitarian diet, especially with meal prepping.
A flexitarian diet emphasizes nutrient-dense, plant-based foods that are often lower in calories and higher in fiber, which can help keep you fuller for longer (1).
By including portion control and balanced meals through meal prepping, you reduce the chances of indulging in unhealthy snacks or oversized portions.
Focusing on whole, minimally processed foods also helps reduce empty calories often found in highly processed, sugary, or fatty snacks.
How Many Times A Week Do Flexitarians Eat Meat?
Flexitarians typically eat meat a few times weekly, but the frequency can vary depending on personal preferences and dietary goals. Some may include meat in only 1-2 weekly meals, while others might consume it more often, such as every other day.
In the end, it all comes down to flexibility.
One of the great things about being a flexitarian is that there are no strict rules, and people can adapt their meat intake to what works best for them and their lifestyle.
Getting Started With Flexitarian Meal Prep
So, can you meal prep on a flexitarian diet?
Absolutely. Starting a flexitarian meal prep routine may sound overwhelming, but it doesn’t have to be!
Here are some steps to help you start this meal prep journey:
1. Plan Your Meals
- Plan a 7-day flexitarian meal plan that balances plant-based and meat-based meals.
- Use your calendar to note which meals require quick reheating for busy days.
- Ensure you also plan the days you will eat out (and where you are going, if possible).
2. Shopping List Essentials
Stock up on staple ingredients like:
- Plant Proteins: Lentils, chickpeas, tofu, tempeh
- Whole Grains: Brown rice, quinoa, oats
- Fresh Produce: Leafy greens, sweet potatoes, avocados
- Flavor Boosters: Olive oil, garlic, spices, tahini
- Add Animal-Protein Sources: Eggs, yogurt, or lean chicken if desired.
3. Essential Tools And Containers
- Keep airtight containers to help keep your meals fresh.
- Use a slow cooker or Instant Pot to simplify batch cooking.
- Get a good set of knives for chopping your produce efficiently.
4. Choose Your Day
- Choose a day of the week that you are going to meal prep your recipes.
- Put it on your calendar and commit to the schedule.
- Have a good time while you are doing it. Play some music and involve your family.
7-Day Flexitarian Meal Plan
If you are still struggling to start a flexitarian meal plan, here is a 7-day option with great flexitarian recipes. Feel free to mix and match options or swap in your favorite ingredients.
If you need something more specific, make sure you consult with a healthcare professional.
Day 1
- Breakfast: Overnight oats with chia and berries
- Lunch: Lentil Buddha bowl
- Dinner: Stir-fried tofu with vegetables
- Snack: Hummus with raw veggies
Day 2
- Breakfast: Vegetable egg muffins
- Lunch: Chickpea avocado wraps
- Dinner: Grilled salmon with quinoa salad
- Snack: Trail mix made of nuts, seeds, and dried fruit
Day 3
- Breakfast: Smoothie bowl with spinach, banana, and almond butter
- Lunch: Mediterranean farro salad with feta and olives
- Dinner: Spaghetti squash with a lentil bolognese sauce
- Snack: Apple slices with peanut butter
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
Day 4
- Breakfast: Avocado toast with a soft-boiled egg
- Lunch: Asian sesame noodle salad with edamame
- Dinner: Black bean and sweet potato tacos
- Snack: Roasted chickpeas
Day 5
- Breakfast: Greek yogurt with granola and fresh fruit
- Lunch: Quinoa stuffed bell peppers
- Dinner: Baked cod with lemon and steamed vegetables
- Snack: Celery sticks with hummus
Day 6
- Breakfast: Whole-grain pancakes with maple syrup and fresh berries
- Lunch: Caprese salad with whole-grain croutons
- Dinner: Thai green curry with tofu and brown rice
- Snack: A handful of mixed nuts
Day 7
- Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa
- Lunch: Grilled veggie sandwich with pesto
- Dinner: Mushroom risotto with a side salad
- Snack: Dark chocolate with a handful of almonds
Read more: Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects & More
What Are Some Tips For A Flexitarian Meal Prep?
Here are some tips to help you succeed in your flexitarian meal prep journey:
- Store Food Properly: Invest in quality containers to keep prepped meals fresh for days. Label everything with dates to avoid confusion.
- Batch Cook Strategically: Cook grains, roast vegetables, and prepare protein portions in large batches. You can mix and match these ingredients throughout the week to create variety.
- Avoid Food Boredom: Spice things up with sauces and seasonings. Try different cuisines, like Mediterranean one week and Asian-inspired flavors the next.
- Adapt Meals to Dietary Needs: Flexitarian meal prep for beginners often involves trial and error. Adjust meals to meet personal dietary preferences or allergies as you go.
Absolutely! Focusing on whole, minimally processed foods combined with meal prep helps control calorie intake, making flexitarian meal prep for weight loss possible. The meat consumption amounts vary based on personal preference but generally 2–3 times weekly. Remember that you should still focus on a predominantly plant-based diet. The options are endless! Think hearty veggie chili, grain bowls, or even pasta with a veggie-packed marinara sauce. Popular flexitarian breakfast options include smoothies, overnight oats, or avocado toast with a poached egg. Both diets have health benefits. Flexitarian diets offer more flexibility and can be easier to maintain for those who want occasional animal-based products. It requires planning to ensure balanced nutrition and may feel less structured for those used to rigid meal plans. Frequently Asked Questions
Can you lose weight on a flexitarian diet?
How many times a week do flexitarians eat meat?
What can a flexitarian have for dinner?
What do flexitarians eat for breakfast?
Is flexitarian healthier than vegan?
What are the disadvantages of a flexitarian diet?
The Bottom Line
Transitioning to flexitarian meal prep is a slight change with significant results.
It combines the best of both worlds—a predominantly plant-based diet with occasional flexibility.
From health benefits to saving time and money, there are countless reasons to try it out.
Start simple, focus on quality ingredients, and enjoy the process. It’s not just a meal plan; it’s a lifestyle choice that’s kinder to your body, wallet, and the planet.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. (Pubmed, 2019)
- Sustainability benefits of transitioning from current diets to plant-based alternatives or whole-food diets in Sweden. (Nature, 2024).
- Vegetarian and vegan diets: benefits and drawbacks. (Pubmed, 2023)
