Having a well-stocked pantry and a comprehensive flexitarian pantry guide that supports your dietary goals is essential to having a balanced flexitarian lifestyle.
In this Flexitarian Pantry Guide, we’ll explore the essential ingredients that every flexitarian kitchen should have, ensuring you’re ready to create nutritious and satisfying dishes whenever hunger strikes.
Whole Grains
Whole grains like quinoa, rice, and farro provide essential carbohydrates and fiber for energy and satiety.
I also enjoy grains fortified with protein, high-protein rice, protein pancake mixes, and high-protein cereals.
(I am not affiliated with any of these brands, I just love them!)
Legumes
Dried legumes such as lentils, chickpeas, and black beans are versatile sources of plant-based protein, perfect for hearty soups, stews, and curries. I also love and keep canned beans and lentils on hand for convenient protein boosts in salads, tacos, and wraps.
Some legumes I like to have on hand include:
Chickpeas
Black Beans
Pinto Beans
Cannellini beans
Butter Beans (also known as Lima Beans)
Mung beans
Red Lentils
Brown Lentils
Nuts and Seeds
Almonds, walnuts, and cashews add crunch and healthy fats to meals, while also offering a dose of protein. Seeds like chia, flax, and pumpkin seeds are nutritional powerhouses, rich in omega-3 fatty acids, fiber, and minerals. And don’t forget about nut and seed butter!
Some of my favorite Nuts and Seeds include:
Peanuts (technically a legume)
Almonds
Cashews
Walnuts
Pecans
Hazelnuts
Pine nuts
Hemp Hearts
Chia Seeds
Sunflower seeds
Pumpkin Seeds
Flax Seeds
Plant-Based Proteins
Stock up on plant-based proteins for versatile meat substitutes that can be used in stir-fries, sandwiches, and more.
My new favorite way to prepare tofu is to freeze it and then thaw it out in the fridge. Once thawed the liquid squeezes out very quickly with some towels and just pressing it between your hands! Then just toss it in some marinade and throw it in the air fryer. The texture changes and the tofu sucks up all the flavor from the marinade.
Some of my favorite plant-based proteins include:
Baked Tofu
Firm or Extra Firm Tofu
Silken Tofu
Tempeh
Tempeh “bacon”
Tofurkey
Canned, Frozen, and Dried Produce
If loading your fridge with a colorful array of fresh fruits and vegetables, seems like a lot at the moment, try frozen or canned. Keep your freezer stocked with frozen fruits and veggies for quick and easy meal prep without sacrificing nutrition.
Canned
Corn
Peas
Green Beans
Pumpkin
Sweet Potato
Butternut Squash
Tomatoes
Frozen
Broccoli (the best in soups!)
Mixed Vegetable Medleys
Riced Cauliflower
Spinach
Kale
Peas and Corn (listing these again because I ALWAYS have these in my freezer)
Dried
Mushrooms
Spicy Peppers
Herbs and Spices
Try cooking with a diverse selection of herbs and spices, including basil, oregano, cilantro, cumin, curry powders, paprika, and turmeric. Experimenting with different spice blends adds depth and complexity to your flexitarian meals.
Right now, in my spice drawer I have:
Freshly ground cumin
Turmeric
Chili powder
Ginger Powder
Garlic Powder
Onion Powder
Black Pepper
Cayenne Pepper
Paprika (many types)
Italian seasoning
Basil
Chives
Dill
Oregano
Celery Seed
(I actually have a lot more than this but you get the idea!)
Citrus
Having citrus on hand can add lots of flavor to dishes. Don’t want to hold onto fresh ingredients, try the refrigerated bottles of lemon or lime juice. It’s not quite as tasty as fresh but is still an excellent addition to soups, salad dressings, grain bowls, and proteins.
Some Citrus I like to have in my citrus bowl include:
Lemon
Lime
Oranges
Healthy Oils and Vinegars
Choose heart-healthy oils for cooking meals, making dressings, and mixing marinades. Don’t forget to stock up on your favorite vinegar to add acidity and brightness to your dishes.
Oils:
Avocado Oil
Olive Oil
Coconut Oil
Vinegars:
Balsamic Vinegar
Champagne Vinegar
White Vinegar (the best for making pickles!)
Apple Cider Vinegar
Whole Food Sweeteners
Keep dried fruits like on hand to add sweetness and texture to baked goods and desserts. Moreover, bananas make for excellent sweet ingredients for smoothies, desserts, and “nice” creams.
My faves:
Dates
Cranberries
Golden Raisins
Pineapple (the best for a post workout snack)
Mango
Apples
Watermelon (my favorite summer camping snack!)
Specialty Ingredients
Explore the world of specialty ingredients to add depth and umami to your dishes. Furthermore, experiment with other ingredients to infuse your meals with international flavors.
Some of my faves:
Hot sauce (I have at least 5)
Nutritional yeast (amazing on popcorn)
Tahini (great for sauces like my Spicy Tahini Noodles recipe)
Miso paste
Soy sauce
Curry paste
Coconut milk
Fish Sauce (not plant based but flexitarian approved)
Oyster Sauce (not plant based but flexitarian approved)
Sauerkraut
Kimchi (I make mine from scratch!)
In Conclusion
By stocking your flexitarian pantry with these essential ingredients, you’ll be well-equipped to create a diverse range of delicious and nutritious meals that celebrate the abundance of plant-based foods while allowing for occasional indulgences in animal products.
Did I forget anything? Add your favorite flexitarian pantry staple in the comments!
Like This Article?! Check Out These Other Flexitarian Articles
Are you looking for easy and healthy recipes that are loaded with veggies? Here is my collection of veggie packed recipes that are flexitarian, tasty, and healthy. These dishes include appetizers, sides, salads, soups, and entrees!
As a flexitarian, following a plant-centered diet is a lifestyle that allows for flexibility in occasional meat consumption. These dishes are full of fiber and protein, essential components of a balanced diet. Consuming adequate amounts of both fiber and protein can support digestive health, promote muscle growth and repair, and contribute to satiety.
13 Veggie Packed Flexitarian Recipes
Below are 13 recipes that will boost your vegetable intake and enhance your diet with nutrients!
01/13 Cowboy Caviar
Cowboy caviar can be eaten as an appetizer served with tortilla chips, as a side dish, or as a main meal. When eating this as my main, I’ll top it with some grilled chicken or air fryer tofu for an extra protein boost.
One of my favorite weekend meals is Avocado Toast! The avocado has healthy fats which can help lower cholesterol levels. Plus, ½ an avocado has a whopping 5 grams of fiber! Paired with a couple of eggs and some whole-grain bread you have a filling and nutritious breakfast, brunch, or really any meal!
One of my favorite ways to enjoy some butternut squash is in a risotto or pasta dish. The butternut squash is subtly sweet, nutty, and creamy. This dish is wonderful when the weather starts to turn colder and the farmer’s markets are full of butternut squash!
Quinoa is a super grain containing all 9 essential amino acids making it a complete protein. Quinoa Salads and grain bowls are a valuable addition to a balanced diet.
I like Air Fryer Frozen Brussel Sprouts as an appetizer or side dish. I especially love this dish around the Holiday Season. It frees up oven space but using the air fryer and it is ready in under 30 minutes!
I like to use cauliflower rice in my bean-filled vegetable chilis. Every time I bring this dish to a potluck it is mistaken for a meat-based chili! The cauliflower mimics the texture of the ground beef.
You can use whatever ancient grains you like in this dish. From quinoa to amaranth to farro pick your grain and enjoy. I like to make a batch of ancient grains as a meal prep then I can enjoy grain bowls for lunch all week long.
Another popular recipe on The Addy Bean is my Arugula Salad with Cottage Cheese. This salad has fresh arugula, juicy tomatoes, and creamy cottage cheese. This salad is best eaten during tomato season when the farmers market is spilling out with fresh garden tomatoes!
This Butter Bean Curry uses two types of legumes. First, you cook the lentils in the crushed tomatoes and veggie broth. Then you mix in big creamy butter beans during the last steps of cooking. Top this with fresh lime, creamy coconut milk or yogurt, and fresh herbs for a warm and cozy curry dish.
Flexitarian 101: Your Practical Guide to The Flexitarian Diet
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.
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.
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.
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.
Whatever the flexitarian lifestyle looks like, the outcome is the same. Direct your diet to obtain more protein from non-meat sources.
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:
Incorporate protein powders and other nutritional supplements, such as Vitamin D, as needed.
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.
Clem, J., & Barthel, B. (2021). A Look at Plant-Based Diets. Missouri Medicine, 118(3), 233–238.
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
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
