Flexitarian Meal Plan for Beginners

The flexitarian diet is perfect for those looking to wade into the vegetarian diet pool without diving in head first. A flexitarian diet, or "flexible vegetarian" diet, is a mostly vegetarian diet but often includes some animal proteins. Because it's flexible, you can structure it based on what works best for your lifestyle and routine. In this plan, we map out recipes with beginners in mind by choosing simple recipes with shorter ingredient lists. Simple doesn't mean boring, so even the most seasoned cooks will enjoy this easy, flavor-packed plan.

Why This Meal Plan Is Great for You

Because many people follow meal plans for weight loss, we set the calories at 1,500 per day. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Learn More: Health Benefits of the Flexitarian Diet and How to Get Started

What is a Flexitarian Diet Plan?

A flexitarian diet is a mostly vegetarian diet. There are no rules on when and how to include meat in this diet. Some people choose to cook only vegetarian meals at home but will enjoy meat when eating at restaurants. Others save animal proteins for special occasions and some include meat once or twice a week. However you choose to structure it, the main idea is to include more vegetarian meals.

What to Eat on a Flexitarian Diet:

• Beans
• Lentils
• Tofu
• Edamame
• Whole grains (quinoa, bulgur, wheat, oats)
• Eggs
• Fruits
• Vegetables
• Tempeh
• Seitan
• Eggs
• Dairy (yogurt, kefir, milk)
• Non-dairy milks (almond, soy, oat, coconut)
• Nuts, nut butters and seeds

See More: Flexitarian Diet Plan Recipes

How to Meal-Prep Your Week of Meals:

1. Prepare Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese to have for breakfast on Days 2, 3, 4 and 7.
2. Make Spinach & Artichoke Salad with Parmesan Vinaigrette to have for lunch on Days 2 through 5.

Day 1

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (78 calories)

• 1 hard-boiled egg
• Pinch of salt & pepper

Lunch (367 calories)

• 1 serving Veggie & Hummus Sandwich
• ½ cup blueberries

P.M. Snack (181 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (569 calories)

• 1 serving Stuffed Potatoes with Salsa & Beans
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,486 calories, 64 g protein, 179 g carbohydrate, 43 g fiber, 63 g fat, 1,613 mg sodium

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast plus add 18 dried walnut halves to lunch.

Day 2

Breakfast (272 calories)

• 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• ½ cup low-fat plain kefir
• 1 medium peach

A.M. Snack (167 calories)

• 1 cup blackberries
• 8 dried walnut halves

Lunch (355 calories)

• 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
• 1 plum

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (504 calories)

• 1 serving Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Daily Totals: 1,503 calories, 81 g protein, 105 g carbohydrate, 28 g fiber, 90 g fat, 1,613 mg sodium

To Make it 2,000 Calories: Add 1 serving Berry-Kefir Smoothie to lunch and add 1 serving Cucumber & Avocado Salad to dinner.

Day 3

Breakfast (272 calories)

• 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• ½ cup low-fat plain kefir
• 1 medium peach

A.M. Snack (230 calories)

• 1 cup low-fat plain Greek yogurt
• 1 cup raspberries

Lunch (355 calories)

• 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
• 1 plum

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (439 calories)

• 1 serving Greek Salad with Edamame
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,501 calories, 86 g protein, 118 g carbohydrate, 31 g fiber, 81 g fat, 1,749 mg sodium

To Make it 2,000 Calories: Add 1 serving Berry-Kefir Smoothie to lunch and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 4

Breakfast (272 calories)

• 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• ½ cup low-fat plain kefir
• 1 medium peach

A.M. Snack (173 calories)

• ½ cup blueberries
• 10 dried walnut halves

Lunch (355 calories)

• 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
• 1 plum

P.M. Snack (141 calories)

• 1 cup low-fat plain kefir
• ½ cup blackberries

Dinner (546 calories)

• 1 serving Beefless Vegan Tacos
• 1 serving Pineapple & Avocado Salad

Daily Totals: 1,486 calories, 68 g protein, 132 g carbohydrate, 29 g fiber, 84 g fat, 1,691 mg sodium

To Make it 2,000 Calories: Add 1 serving Berry-Kefir Smoothie to lunch and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.

Day 5

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (105 calories)

• 8 dried walnut halves

Lunch (355 calories)

• 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
• 1 plum

P.M. Snack (208 calories)

• 1 cup low-fat plain Greek yogurt
• ½ cup blueberries

Dinner (564 calories)

• 1 serving Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing
• 1 serving Everything Bagel Avocado Toast

Daily Totals: 1,521 calories, 69 g protein, 134 g carbohydrate, 32 g fiber, 83 g fat, 1,708 mg sodium

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana plus add 1 medium apple and increase to 15 dried walnut halves at the A.M. snack.

Day 6

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (353 calories)

• 1 serving Green Goddess Salad with Chickpeas
• 1 cup strawberries, halved

P.M. Snack (224 calories)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach, sliced

Dinner (419 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,492 calories, 80 g protein, 174 g carbohydrate, 35 g fiber, 58 g fat, 1,517 mg sodium

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana plus add 1 serving Cucumber & Avocado Salad to dinner.

Day 7

Breakfast (272 calories)

• 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• ½ cup low-fat plain kefir
• 1 medium peach

A.M. Snack (208 calories)

• 1 cup low-fat plain Greek yogurt
• ½ cup blueberries

Lunch (353 calories)

• 1 serving Green Goddess Salad with Chickpeas
• 1 cup strawberries, halved

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (441 calories)

• 1 serving Cherry Tomato & Garlic Pasta
• 2 cups mixed greens
• 1 serving Garlic-Dijon Vinaigrette

Daily Totals: 1,479 calories, 90 g protein, 159 g carbohydrate, 35 g fiber, 61 g fat, 1,671 mg sodium

To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack and add 1 serving Berry-Kefir Smoothie to lunch.