Flexitarian 101: A No-Stress Approach to Eating More Plants

Flexitarian 101: A No-Stress Approach to Eating More Plants

by Sarah Harper MS, RD, LDN | Jan 30, 2024 | Education, How-to, Nutrition

The No-Stress Way to Eat More Plants (Without Giving Up Meat)

The Flexitarian Diet is gaining momentum among individuals seeking a less rigid approach to vegan and vegetarianism. The Flexitarian Diet also referred to as a semi-vegetarian diet, emphasizes the consumption of minimally processed plant-based foods. It is gaining recognition for its potential to enhance human health, lessen environmental impact, and result in cost savings.

In the U.S. News Best Diets 2024 rankings, the Flexitarian diet secured the top spot in the Best Plant-Based Diets category(1). As expected, it also claimed the second position in the Easiest Diets to Follow category(1). Suggesting the Flexitarian lifestyle is less rigid (or more flexible) and helps people sustain it. 

This is probably due to the absence of strict rules or eliminations in the Flexitarian diet, allowing considerable flexibility for adjustments in line with an individual’s lifestyle objectives.

 

Sarah Harper in her kitchen with a cutting board, broccoli, carrots, and a fruit bowl.

Individualizing Your Flexitarian Diet

Research indicates that beyond achieving targeted weight loss, incorporating more plant-based foods and reducing meat or animal product consumption can enhance overall health outcomes (2-3). This includes reducing the risk of conditions like type II diabetes, heart disease, and cancer (2-3). Moreover, Flexitarian diets reduce meat consumption, and this lifestyle is considered planet and budget-friendly. 

If you decide to move toward a Flexitarian lifestyle, consider reflecting on your current diet and ask yourself why you are interested in this lifestyle shift. From semi-vegan to semi-vegetarian to semi-pescatarian, the Flexitarian lifestyle empowers individuals to customize their approach according to their specific goals.

 

7 seperate bowls and plates with roasted root vegetables, walnut salad dressing, pickled beets, walnuts, cooked quinoa, and mixed greens.

The Flexitarian Guidelines

The Flexitarian Guidelines are simple and as follows:

  • Focus on fruits, vegetables, whole grains, and lean proteins.
  • Incorporate lots of non-meat proteins such as:
    • Semi-vegan: beans, peas, nuts, and seeds
    • Semi-vegetarian: the above plant-based proteins but also include eggs and dairy. 
    • Semi-pescatarian: similar to a semi-vegetarian, but it also includes seafood. 
  • Reduce meat portions and frequency of foods such as chicken, pork, and beef. 
  • Limit consumption of added sugars and highly processed foods. 

 

Rinsing asparagus for meal prepping

Examples of Mindful Meat Consumption

Mindful meat consumption can mean different things to different people. 

  • Person A might aim to consume 6-8 meatless meals per week, while another avoids purchasing meat at home or out at restaurants, but will dive right into their grandmother’s classic Roast Turkey at Thanksgiving. 
  • Person B may choose to eat entirely vegan before 6 pm, like New York Times Bestselling Author Mark Bittman’s diet VB6: Eat Vegan Before 6:00 pm

Whatever the flexitarian lifestyle looks like, the outcome is the same. Direct your diet to obtain more protein from non-meat sources.

 

Easy-Bake-Tofu-Grain-Bowl

Setting Yourself Up For Success

A poorly planned Vegan, Vegetarian, or Flexitarian diet may be low in nutrients such as protein, iron, vitamin D, and calcium. However, the position of the Academy of Nutrition and Dietetics reports a well-designed lifestyle can avoid those deficiencies (4). 

Especially, because unlike strict Vegans and Vegetarians, Flexitarians can meet their needs for protein with occasional animal-based protein sources such as meat and milk. 

Here are a few tips for success in a balanced Flexitarian diet:

  1. Incorporate protein powders and other nutritional supplements, such as Vitamin D, as needed.
  2. Utilize meal planning tools and prepare meals and snacks in advance.
  3. Keep Flexitarian ingredients readily available for convenient and swift last-minute meal preparations. Check out my Flexitarian Pantry Guide!

Ingredients in small bowls for Greek Salad Grain Bowls

My Favorite Flexitarian Resources For Inspiration

There are seemingly infinite books and resources on the internet geared toward plant-based eating! Just check out Google, Pinterest, and even social media channels like TikTok and Instagram. 

I have included a list of some of my favorite resources below.

Books & Cookbooks

Blogs & Websites

Social Media (so many, but these accounts/creators are phenomenal)

  • @nytcooking
  • @walderwellness
  • @plantbasedrd
  • @thebalancednutritionist
  • @cookingforpeanuts
  • @natnourishments
  • @sophsplantkitchen

 

Like this Article? Check Out More of My Educational Content!

How to Make A Smoothie: Advice from a Registered Dietitian

4 transparent images of smoothies in behind the text saying How to make a smoothie in various fonts.

32 Flexitarian Dinner Ideas

Featured Image for 23 Flexitarian Dinner Ideas with 4 pictures of a soup, noodle bowl, a veggie burger, and a smoked fish salad

Lets Talk About Tofu!

Is Tofu Vegan - 16 Tofu Recipe featured image with 4 tofu images transparent in the background.

How To Make A Flexitarian Breakfast

McDonalds Pancakes Recipe sliced down the middle with a peanut butter syrup

References:

  1. https://health.usnews.com/best-diet/best-diets-overall
  2. Clem, J., & Barthel, B. (2021). A Look at Plant-Based Diets. Missouri Medicine, 118(3), 233–238.
  3. Ferguson, J. J., Oldmeadow, C., Mishra, G. D., & Garg, M. L. (2022). Plant-based dietary patterns are associated with lower body weight, BMI, and waist circumference in older Australian women. Public Health Nutrition, 25(1), 18–31. https://doi.org/10.1017/S1368980021003852
  4. Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025

 

How to Make A Smoothie: Advice from a Registered Dietitian

How to Make A Smoothie: Advice from a Registered Dietitian

by Sarah Harper MS, RD, LDN | Jan 25, 2024 | Education, How-to, Nutrition

How to Make a Fantastic Smoothie

I am a registered dietitian training for the Willamette Valley Marathon, and I drink a protein smoothie almost daily.

Smoothies are a convenient and versatile way to supplement the diet when nutrient needs are increased. Nutrient needs increase in many situations such as when training for a marathon or other endurance sports, healing from surgery, suffering from an illness that has resulted in weight loss, loss of muscle mass, or malnutrition.

There are so many ways in which a smoothie can help individuals with their nutrition and wellness goals. But, I find many people do not know how to consistently make nutritious AND delicious smoothies.

Top down of smoothie ingredients. In the photo include banana, a blender container with milk and berries visible, and a small bowl to the right of the blender full of berries.

Learning About How to Make A Smoothie

Fruit Smoothies and other nutritional supplements can be a vital tool in helping individuals reach their wellness fitness, and HEALING goals. Healthy living is so much more than what you see in the mirror or on the scale. So, no matter the reason for your smoothie making, there is no need to make something that you can barely choke down!

That is why I decided to write this article on how to make a smoothie. Below, I will guide you on the ins and outs of how to make a fantastic smoothie. I’ll review my blueprint for amazing smoothies, how to make amazing smoothies, smoothie-making tips, and a little more about why supplementing the diet with a smoothie can help endurance athletes meet their nutrition and race day goals.

A wheel for how to make a fantastic smoothie with add in categories. In the bottom corners are several smoothies some green, one banana peanut butter, and another chocolate!

The Ingredients: Smoothies

My Basic Smoothie Blueprint has four categories, Liquid, Fruits/Veggies, Flavor, and Other. You can find many ingredient examples in the infographic below. However, let me explain why these are my four blueprint categories.

  • Liquid – The liquid serves as the foundation of the smoothie. It enables the ingredients to blend into a smooth beverage. Liquids can include juices like apples, pineapple, and orange juice or milk like oat milk, soy milk, or cow’s milk. 
  • Fruits/Veggies – Incorporating fruits and vegetables into your smoothie adds nutrition while also adding bulk and flavor to the blended beverage.
  • Flavor –  To further enhance the flavor, I’ll add various combinations of ingredients to my smoothies. 

Examples:

  • Green Juice Smoothie: I add ginger and lemon juice to create fresh flavors with a bit of zing and zest. These two ingredients complement the green goodness of the smoothie. 
  • Almond Joy Smoothie: For a delightful smoothie reminiscent of the classic Almond Joy, I add dates, coconut, and cocoa powder. This combination brings together sweet, coconutty, and chocolate flavors.
  • Other – To enhance the nutritional profile of my smoothies, I often supplement them with a little something extra. Sometimes I add fiber, sometimes I add protein, and sometimes I add a bit of both!

Berry Bliss Smoothie is in a vitamix blender with glasses, one ripe banana, and frozen berries in the scene. The shot is strait on with a cream back drop.


The Steps to Making a Fantastic Smoothie

Making a fantastic smoothie does not need to be complicated. Below are my steps in creating my smoothie creations. 

First, choose and gather the ingredients.

Second, add the ingredients to a blender, starting with liquids. Blend until smooth.

  • Check consistency. If the smoothie is too thick, add more liquid.
  • If it’s too thin, add more frozen fruit or ice cubes.

Third, taste and adjust your smoothie creation. To this, taste a small amount of the smoothie and adjust flavors as needed, i.e. add vanilla extract for a touch more flavor.

A blender with a bright purple berry rhubarb smoothie in it just after blending

Smoothie Making Tips

Below are several tips I find helpful when creating fantastic smoothies. 

  • Use ripe flavorful fruits: If it doesn’t taste good outside of the smoothie it won’t taste as good inside the smoothie either. 
  • Add texture and protein: To make the smoothie more interesting and satisfying. 
  • Use a powerful blender: A powerful blender helps ensure lump-free smoothies. 
  • Easy cleanup: Rinse the blender immediately after blending for easy cleanup 

Troubleshooting: Forgoing foamy smoothies with bananas, healthy fats, and frozen fruit. 

  • Bananas help reduce foam in smoothies. 
  • Incorporating healthy fats like nut butter or full-fat yogurt can help prevent foam. 
  • Using frozen fruit instead of ice creates a creamier texture.

Top down of two peanut butter smoothies with a date caramel rim and a garnish of a sliced banana

Like This Article? Check Out These Smoothie Recipes!

Below are a few other educational articles and smoothie recipes

Green Juice Smoothie

Berry Rhubarb Smoothie

Almond Joy Smoothie

How To Make Panera Strawberry Banana Smoothie At Home