In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Is a Flexitarian Diet Plan?What to Eat on a Flexitarian Diet PlanHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
What Is a Flexitarian Diet Plan?
What to Eat on a Flexitarian Diet Plan
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Whatever your motivation may be, there are some clear benefits to eating more plants. People who eat more plant-based meals tend to have better blood pressure, lower risk of diabetes, reach their fiber goals and have healthier weights.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie 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.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
The flexitarian diet is a bit hard to define because, well, it’s a flexible plan. The flexitarian diet—a combination of the words flexible and vegetarian—is a diet that includes mainly plant-based vegetarian meals, but it doesn’t cut out meat entirely.
How you want to structure it is completely up to you. Some people might eat meat twice a week, while others are almost completely vegetarian with the exception of a rare meat-focused meal. Either way, the flexitarian diet helps you enjoy some serious healthbenefits of eating more plant-based mealswithout the restrictions of a completely vegetarian or vegan plan.
3-Day Flexitarian Diabetes Meal Plan
Breakfast (255 calories)
A.M. Snack (125 calories)
Lunch (420 calories)
P.M. Snack (206 calories)
Dinner (484 calories)
Daily Totals:1,491 calories, 72g protein, 149g carbohydrate, 34g fiber, 75g fat, 1,207mg sodium
To make it 2,000 calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to the A.M. snack.
Breakfast (272 calories)
A.M. Snack (268 calories)
Lunch (425 calories)
P.M. Snack (125 calories)
Dinner (401 calories)
Daily Totals:1,491 calories, 68g protein, 170g carbohydrate, 33g fiber, 67g fat, 1,236mg sodium
To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, add 1 large pear to lunch and increase to 1 cup yogurt and add 3 Tbsp. chopped walnuts at the P.M. snack.
A.M. Snack (95 calories)
Dinner (504 calories)
Daily Totals:1,502 calories, 55g protein, 146g carbohydrate, 44g fiber, 86g fat, 1,241mg sodium
To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, add 2 Tbsp. natural peanut butter to the A.M. snack and add 1 large pear to lunch.
A.M. Snack (182 calories)
P.M. Snack (252 calories)
Dinner (399 calories)
Daily Totals:1,514 calories, 60g protein, 165g carbohydrate, 39g fiber, 72g fat, 1,140mg sodium
Dinner (421 calories)
Meal-Prep Tip:Reserve two servingsVegan Lentil Soupto have for lunch on Days 6 & 7.
Daily Totals:1,490 calories, 64g protein, 155g carbohydrate, 40g fiber, 75g fat, 1,307mg sodium
Jason Donnelly
A.M. Snack (131 calories)
Lunch (334 calories)
P.M. Snack (326 calories)
Dinner (425 calories)
Daily Totals:1,488 calories, 67g protein, 200g carbohydrate, 36g fiber, 49g fat, 1,216mg sodium
To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast and add 45 dry-roasted unsalted almonds to A.M. snack.
Dinner (503 calories)
Daily Totals:1,497 calories, 72g protein, 150g carbohydrate, 39g fiber, 76g fat, 1,555mg sodium
To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, add 3 Tbsp. chopped walnuts to the A.M. snack and add 1 large pear plus increase to 1/3 cup almonds at the P.M. snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
