Thinking about going flexitarian? As interest in sustainability, health, and plant-forward eating grows, flexitarian eating is more popular than ever. And our 7-day Flexitarian Meal Plan makes it easy to get started! You’ll find plenty of nutrient-dense plant foods, along with a little animal protein to keep things balanced and flexible. Excited to see the meal plan? Just scroll down.
New to flexitarianism? Jump here to learn about the basics.
Want to see what you’ll be batch cooking? Here’s a quick meal prep overview. We love batch cooking around here—it keeps us organized and frees up so much time!
7-Day Flexitarian Meal plan
This meal plan gives you a good balance of nutrients, like omega-3 fatty acids, fiber, and protein. It includes a variety of nutrient-dense foods to give you the vitamins and minerals you need. Each day includes about 1500 calories.
The first day of any meal plan can seem intimidating, especially if you’re new to meal prepping. To make things easier, we’ve incorporated recipes which you bulk cook and then use the extra servings throughout the week. This approach helps you save time, energy, ingredients, and reduces both costs and food waste.
One of our best tips is to wash, chop, and organize your ingredients ahead of time, and even cook certain dishes in advance if you can. To give you a clearer idea, check out the table below for this week’s recipe repeats, along with our meal prep tips and food safety reminders.
- Breakfast: Carrot Cake Oats
Tip: Prepare the oats the night before for a quick and delicious breakfast. You can also add a dollop of Greek yogurt or a sprinkle of nuts before serving. - Lunch: Quick Lemon Garlic Fish
Tip: Cook the fish just before serving for the best flavor. However, you can prepare the lemon garlic marinade ahead of time and store it in the fridge. - Snack: Almonds
Tip: Store almonds in an airtight container in a cool, dry place for up to a few weeks, or refrigerate/freeze for longer freshness. Avoid moisture and direct sunlight. - Dinner: Sesame Tofu With Broccoli
Tip: Press the tofu ahead of time to remove excess moisture for a firmer texture. You can also prepare the tofu and broccoli in advance and store them separately in the fridge for quick assembly.
To meet 1,500 kcal recommendation:
Lunch: Enjoy your meal better with delicious Grilled Zucchini and Corn Salad (Approx. 319 calories).
Dinner: And at dinner, you can enjoy a refreshing serving of Fresh Fruit Salad (139 calories) after your main meal.
- Breakfast: Tomato & Avocado Sandwiches
Tip: Prepare the sandwich filling in advance and assemble just before eating to keep the bread from getting soggy. - Lunch: Easy Pesto Chicken and Vegetables
Tip: This dish can be stored in the refrigerator for up to 3 days. Reheat gently to avoid overcooking the chicken and vegetables. - Snack: Easy Air Fryer Crunchy Chickpeas
Tip: After air frying, let the chickpeas cool completely before storing them in an airtight container to maintain their crunch. They will keep for up to 4 days. If they lose their crispiness, pop them back in the air fryer for a few minutes to refresh. - Dinner: Black Bean & Corn Quesadillas
Tip: Assemble the quesadillas ahead of time and store them in the fridge. When ready to eat, cook them in a skillet until the cheese is melted and the tortilla is crispy.
To meet 1,500 kcal recommendation:
Breakfast: Blueberry & banana power smoothie (162 calories)
- Breakfast: Scrambled omelet toast topper
Tip: Prepare scrambled omelet toppers in advance, store in airtight containers, and refrigerate for up to 3 days. Reheat and add to toast just before serving for a quick meal. - Lunch: Mushroom and Pea Risotto
Tip: Risotto is best served fresh, but if you have leftovers, reheat them gently with a splash of broth to regain the creamy texture. - Snack: Tomato Bruschetta
Tip: Prepare the tomato topping in advance, but only toast the bread just before serving to keep it crunchy. - Dinner: Lentil, Broccoli, and Egg Salad with Crunchy Seeds
Tip: This salad can be made ahead and stored in the fridge for up to 3 days. Add the crunchy seeds just before serving to keep them from getting soggy.
- Breakfast: Peanut Butter Breakfast Oatmeal Bowl
Tip: Prepare overnight oats by mixing the ingredients the night before, so your breakfast is ready to go in the morning. Add fresh fruit or nuts right before eating. - Dinner: Vegetarian Grain Bowl Meal Prep
Tip: Assemble the grain bowl components separately and combine them just before eating to maintain texture. Store the ingredients in separate airtight containers in the fridge.
Some dishes repeat from earlier in the week. Look at Day 2 for Easy Pesto Chicken and Vegetables and Easy Air Fryer Crunchy Chickpeas.
- Dinner: Fresh Fruit Salad
Tip: Prepare fresh fruit salad in advance, store in an airtight container, and refrigerate for up to 3 days. Add citrus juice to prevent browning and keep it fresh longer.
Some dishes repeat from earlier in the week. Go back to Day 3 for Scrambled omelet toast topper. Look at Day 2 for Lentil, broccoli and egg salad with crunchy seeds. And see Day 1 for Almond snacks and Quick Lemon Garlic Fish.
To meet 1,500 kcal recommendation:
Lunch: Fresh Fruit Salad (139 calories)
Dinner: Grilled Asparagus in Foil (77 calories)
- Snack: Meal Prep Vegetable Snack Packs
Tip: Prepare the snack packs in advance by portioning out veggies into individual containers. Store them in the fridge, and keep the ranch dressing in separate small containers to prevent sogginess.
Some dishes repeat from earlier in the week. Scroll back to Day 2 for the Tomato & Avocado Sandwiches. Check out Day 3 for the Mushroom and Pea Risotto. And go to Day 1 for tonight’s Sesame Tofu With Broccoli.
To meet 1,500 kcal recommendation:
Breakfast:Blueberry & banana power smoothie (162 calories)
Some dishes repeat from earlier in the week. Refer to Day 1 for the Carrot Cake Oats snack and Quick Lemon Garlic Fish for lunch. See Day 3 for Tomato bruschetta and Day 4 for Vegetarian Grain Bowl Meal Prep Recipe.
To meet 1,500 kcal recommendation:
Lunch: Enjoy your meal even more with a serving of Grilled Zucchini and Corn Salad (approx. 319 calories) alongside it
Recipes on repeat in your 7-day meal plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| Carrot Cake Oats | 2 servings | Day 1 and 7 Breakfast |
| Blueberry & banana power smoothie | 2 servings | Day 2 and 6 Breakfast |
| Tomato & Avocado Sandwiches | 2 servings | Day 2 and 6 Breakfast |
| Scrambled omelette toast topper | 2 servings | Day 3 and 5 Breakfast |
| Grilled Zucchini and Corn Salad | 2 servings | Day 1 and 7 Lunch |
| Quick Lemon Garlic Fish | 3 servings | Day 1 and 7 Lunch and Day 5 Dinner |
| Easy Pesto Chicken and Vegetables | 2 servings | Day 2 and 4 Lunch |
| Mushroom and Pea Risotto | 2 servings | Day 3 and 6 Lunch |
| Lentil, broccoli and egg salad with crunchy seeds | 2 servings | Day 5 Lunch and Day 3 Lunch |
| Snack Almonds | 2 servings | Day 1 and 5 Snacks |
| Easy Air Fryer Crunchy Chickpeas | 2 servings | Day 2 and 4 Snacks |
| Tomato bruschetta | 2 servings | Day 3 and 7 Snacks |
| Fresh Fruit Salad | 2 servings | Day 1 and 5 Dinner |
| Sesame Tofu With Broccoli | 2 servings | Day 1 and 6 Dinner |
| Vegetarian Grain Bowl Meal Prep Recipe | 2 servings | Day 4 and 7 Dinner |
| Vegetarian Grain Bowl Meal Prep | 2 servings | Day 4 and 7 Dinner |
| Quick Lemon Garlic Fish | 2 servings | Day 5 and 7 Lunch |
How to make the most of your meal plan:
- Batch cook:
- Cook large batches of key ingredients like grains, legumes, and roasted vegetables at the start of the week.
- Store them in airtight containers to quickly put meals together all week.
- Use versatile plant-based proteins:
- Incorporate tofu, tempeh, and legumes into your meals.
- These ingredients are easy to use and make your meals more tasty and interesting.
- Add flavor without adding extra calories:
- Use fresh or dry herbs, spices, and condiments (think mustard, garlic, ginger, oregano, chili, and so on) to enhance taste without adding extra calories.
- Stay flexible:
- Adjust your meal plan as needed! If you have leftover meat or seafood, feel free to work it into your meals.
- Get ahead with snack prep:
- Prepare healthy snacks – like hummus with veggie sticks or mixed nuts with dried fruit – in advance.
- Simplify your meal prep:
- Use a meal planning tool to organize your meals, grocery lists, and prep schedule.
What is the Flexitarian Diet?
The flexitarian diet is all about flexibility! It focuses on eating mostly plant-based, vegetarian foods but still lets you enjoy meat and animal products every so often. It’s balanced, sustainable, and packed with whole foods like:
- Fruits and vegetables – Because, obviously!
- Legumes – Think beans, lentils, and all those plant-based protein powerhouses.
- Whole grains – Quinoa, brown rice, and other tasty grains for lasting energy.
The goal of flexitarian eating? Simply:
- Eating less meat to improve overall health.
- Supporting weight management with nutritious, plant-forward meals.
- Going greener by making more earth-friendly food choices.
This approach lets you enjoy the benefits of a vegetarian diet without cutting out meat completely. For many, it makes plant-forward eating easier to adopt and stick with over time.
How going flexitarian is a win-win
One of the best things about flexitarian meal plans are that they’re designed to be good for you and the planet! Here’s how the flexitarian diet makes a positive impact:
1. Less meat, smaller footprint:
Cutting back on meat shrinks your environmental footprint. Plant-based foods require fewer resources and produce fewer greenhouse gases.
2. No all-or-nothing rules here:
Craving meat? Go for it! Not today? Stick to plants. With this easy, flexible approach, you’re set to build planet-friendly habits that’ll actually stick.
3. Helps you to cook and eat with purpose:
Want to score extra eco points? Cut food waste with smart meal planning and pick seasonal, local produce whenever you can.
Bottom line? Flexitarian eating is all about feeling good, eating well, and making a difference.
What to eat (and skip) on a Flexitarian Diet
| ✅ Foods to eat | ❌ Foods to avoid |
|---|---|
| Fruits and vegetables: Fill half your plate with colorful fruits and vegetables at every meal. | Processed meats: Avoid bacon, sausage, and deli meats. |
| Whole grains: Include whole grains like quinoa, brown rice, and oats. | Refined grains: Limit white bread and pastries. |
| Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein. | Sugary snacks and beverages: Minimize sodas and sugar-heavy desserts. |
| Nuts and seeds: Almonds, chia seeds, and flaxseeds have healthy fats and protein. | Excessive red meat: Limit red meat to occasional consumption. |
| Plant-based proteins: Tofu, tempeh, and other plant-based options as meat alternatives. | Highly processed foods: Avoid foods high in artificial additives and unhealthy fats. |
| Occasional meat and fish: Lean meats like chicken and fish can be included occasionally. |
Flexitarian Diet FAQs
On a flexitarian diet, you’ll eat mostly plant-based foods like fruits, vegetables, whole grains, and legumes, with some meat and animal products now and then. To learn more, go to this table.
Yes! Focusing on low-calorie, high-fiber plant foods can support weight loss. For more information, check out our weight loss blogs below.
The flexitarian diet is versatile and can be adapted to most dietary needs. However, if you have any specific dietary restrictions or medical conditions, it’s best to consult a healthcare professional or dietitian first.
Next Steps
Looking to lose weight? Check out our other blogs for tips and guidance on your weight management journey:
