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.

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

Because many people follow meal plans for weight loss, we set the calories at 1,500 per day with modifications for both 1,200 and 2,000 calories per day, depending on your needs.

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.

• 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

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.

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

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

• 1 serving Veggie & Hummus Sandwich
• ½ cup blueberries

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

• 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 1,200 Calories: Omit the blueberries at lunch and the Guacamole Chopped Salad at dinner.

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.

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

• 1 cup blackberries
• 8 dried walnut halves

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

• ¼ cup dry-roasted unsalted almonds

• 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 1,200 Calories: Omit the peach at breakfast and the blackberries at the A.M. snack plus change the P.M. snack to 1 plum.

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

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

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

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

• ¼ cup dry-roasted unsalted almonds

• 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 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and omit the baguette at dinner.

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

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

• ½ cup blueberries
• 10 dried walnut halves

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

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

• 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 1,200 Calories: Omit the kefir at the P.M. snack and omit the Pineapple & Avocado Salad at dinner.

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.

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

• 8 dried walnut halves

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

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

• 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 1,200 Calories: Omit the yogurt at the P.M. snack and omit the Everything Bagel Avocado Toast at dinner.

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.

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

• ¼ cup dry-roasted unsalted almonds

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

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

• 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 1,200 Calories: Change the A.M. snack to 3/4 cup low-fat plain kefir and omit the yogurt at the P.M. snack.

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.

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

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

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

• ¼ cup dry-roasted unsalted almonds

• 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 1,200 Calories: Reduce to 1/2 cup yogurt at the A.M. snack plus change the P.M. snack to 1/2 cup sliced cucumber.

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.