Flexitarian Diet Shopping List

Stock up your kitchen with delicious and varied plant-based food

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Why Flexitarian Diet is a Great Choice?

The best way to get started with the flexitarian diet is by planning everything out. Go through our food list template and meal plan to get an idea of what you should eat.

Another way to approach the diet is to take your favorite meals, remove the meat and/or dairy, and replace them with vegetables. That’s basically what the flexitarian diet is all about: enjoying the odd bit of meat now and then but prioritizing plant-based healthy eating.

Benefit 1

Stay Well Nourished

It’s best to provide your organism with a full range of proteins. A fully vegetarian or vegan diet makes it difficult to ensure this. By eating meat now and again, you’re not missing out on the essential proteins.

Benefit 2

Reduce Your Carbon Footprint

The U.S. meat industry has a major impact on the environment, specifically water and air pollution from animal waste products released into these ecosystems that have been used to produce livestock feed crops like soy and corn for many years now.

The production of meat also uses large quantities of resources such as land, energy, wood or fossil fuel which will create more carbon dioxide in the atmosphere causing global warming problems too! When opting for a flexitarian diet by reducing your consumption of red meats over processed foods you can drastically reduce your environmental damage while still meeting all nutritional needs.

Benefit 3

Lose Weight

US News, who comprehensively ranks popular diets each year, rates the flexitarian diet as the 3rd best diet in the world. Its research shows that flexitarians are 15% slimmer than meat-eaters, and their life expectancy is 3.5 years longer on average.

Benefit 4

Save Money

In general, vegetables are significantly cheaper than meat. When compared to other types of food such as dairy products or processed foods, a plant-based meal plan can also be more cost effective for the individual who is on a tight budget and trying to live healthily.

This makes switching from mainly eating meat towards primarily consuming fruits and veggies easier on your bank balance which allows you either save money in these tough economic times or simply choose healthier options for yourself that fit better with our current environmental conditions.

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Want to know more?

It’s really simple: take your favorite meals, remove meat and/or dairy, and replace them with vegetables. Remember to use our food list template and make a weekly plan in mere seconds.

As long as you’re making food choices that see you eating more vegetarian or vegan meals than meat ones, you can consider yourself on the flexitarian diet! It’s like the reverse of the McCartneys’ famous “Meat Free Mondays”. The flexitarian diet is more like “Meat Only Allowed On Mondays (Or Any Other Chosen Day of the Week)”, which admittedly isn’t as catchy.

Go ahead. Fresh vegetables are great, but as soon as you start to prepare them, they start to lose their nutrients. Meanwhile, frozen products don’t lose much, if any, nutrients compared to their fresh counterparts.

The main issue with organic food is the cost. Consumer Reports in the USA found that, on average, organic food is 47% more expensive. Whilst this doesn’t seem like a massive markup, the report itself mentions that the range around this average is rather sizable.

A Short Meal Plan For a Week


Day 1
Breakfast: Spinach, peanut butter, and frozen berries smoothie Lunch: Garlic smashed potatoes Dinner: Vegetarian quesadillas

Day 2
Breakfast: Scramble eggs and bacon Lunch: Tomato soup Dinner: Grilled salmon and whole grain rice

Day 3
Breakfast: Oatmeal with berries Lunch: Roasted veggies Dinner: Black bean burger

Day 4
Breakfast: Greek yogurt with blueberries Lunch: Spaghetti Bolognese Dinner: Baked chicken and roasted cauliflower

Day 5
Breakfast: Frozen banana, and cacao smoothie Lunch: Tomato soup Dinner: Veggie pita pizza

Day 6
Breakfast: Avocado, roasted cherry tomatoes, and mozzarella salad Lunch: Hummus, carrot sticks, and bread Dinner: Celery sticks and cream cheese

Day 7
Breakfast: Fruit salad Lunch: Spinach and feta cheese pasta Dinner: Vege tacos


Stick to the Plan
Now that you know more or less what to expect, it’s time you created your own flexitarian diet grocery list. Feel free to use our template and add what you think should also be on the list, as well as take off anything that you wouldn’t otherwise buy. You can also check out other diets here.

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