Reducing the amount of animal protein you eat is a great way to reduce your carbon footprint. But if you grew up in a meat-and-potatoes household, a vegan – or even vegetarian – diet might seem a bit out of reach.
The good news? You can significantly reduce your individual carbon footprint without cutting out animal products completely!
To celebrate Earth Month, Registered Dietitian Ann Kent joins us from Peas and Hoppiness to share a few easy meal planning tips to create a Flexitarian meal plan for your family!
A flexitarian meal plan is a plant-forward alternative to a strict vegan or vegetarian diet.
It’s also called a “semi-vegetarian” meal plan because it includes some animal proteins like meat and dairy, but in much smaller amounts than the typical Western diet.
Learn more about the Flexitarian diet and find some simple tips to get started.
#1 Flexitarian Meal Planning Tip: Use your Schedule to Make your Meal Plan
If meal plans haven’t worked in the past, I want you to know: it’s not you. It’s the PLAN.
The truth is, only YOU can make your family’s meal plan.
Why? Because it must work with your schedule, your taste preference, and your cooking ability. And only YOU know those things well enough to create a plan that will work.
Learn our easy 3-step process that has helped hundreds of busy families find their rhythm of meal planning. It makes life SO much easier!
Grab the meal planning template, your calendar, and a cup of coffee – and let’s talk about what to put on your flexitarian meal plan.
Start your Flexitarian Meal Plan with Meatless Mondays
The best way to start following a flexitarian meal plan is to pick just ONE day or one meal to eat plant-based foods.
Once you’ve written out your schedule on your meal planning template and have planned which days you want to cook, decide which of those days you want to make a vegetarian or vegan meal.
The biggest mistake to avoid is to completely change how you’re eating now.
Stick with your usual meals most of the time and start adding in plant-based meals and snacks one at a time.
Think of it this way: if you try just ONE new vegetarian meal each week, a year from now you’ll have 50 new plant-based meals that you know how to cook! Little changes go a long way.
Which Vegetarian Recipes are Best for Beginners?
As you start to add in new meals you haven’t made before, it can feel overwhelming to know where to begin.
To choose the best vegetarian recipes for beginners, make sure to pick well-written recipes and ones that sound good to you!
Choose Well-Written Vegetarian Recipes
As a dietitian, I’ve worked with dozens of clients who *think* they’re not a good cook. But as a meal planning professional who writes and tests recipes for a living, I can tell you this isn’t true…
If a meal doesn’t turn out well, it’s not you – it’s the recipe!
That’s why you MUST choose a recipe from a source you trust when you’re learning a new way to cook.
Sure, Google and Pinterest will give you lots of ideas – but just because it’s on the internet, it doesn’t mean it’s a good recipe.
A good recipe is:
Easy to understand, even if you’re not a professional chef
Clearly written with description of how the recipe should look at each step
Has ingredients you can find in any grocery store
Pick a recipe from a source you trust so your recipe (and evening) will go smoothly.
Choose Vegetarian Recipes that Sound Good to You!
Just because all your vegan friends are telling you to eat tempeh doesn’t mean you have to start there (although if want to, this Vegan Yakisoba Noodle Recipe is delicious!).
There are plenty of plant-based recipes to choose from, so start with flavors you love!
Shifting toward a plant-forward lifestyle is great for so many reasons – the environment, your health, and even your pocketbook! But when you’re busy it can be hard to get started.
Premium subscribers to our meal planning app get a new menu every week which is planned seasonally and provides you a nutritionally balanced flexitarian eating plan.
You even get options for vegetarian or vegan meals, so you can shift towards a plant-based diet as quickly or as slowly as you like.
Customize your menu each week by deleting recipes you don’t need, substituting recipes from our database of 800+ options, and adjust servings to feed more or fewer people. Your changes automatically update a grocery list for you to save you tons of time and money at the store!
Use the code ADDYBEAN at checkout to try premium access FREE for one month. After that it’s just $14.99/month – less than a video streaming service!
The most important thing to remember when transitioning to a flexitarian eating pattern is to do what you can – not to worry about being perfect. If we all make a few small changes, it makes a big difference!
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.
Let’s Talk About Gluten Free Dairy Free Cookie Recipes
Welcome to our delightful recipe roundup featuring 8 scrumptious gluten free dairy free cookie recipes! that are sure to satisfy your sweet tooth without compromising your dietary preferences.
Whether you’re following a gluten-free, dairy-free lifestyle due to allergies, intolerances, or personal choice, these cookie recipes offer a mouthwatering array of flavors and textures to indulge in guilt-free.
Featuring thumbprint cookies, no-bake delights, and scrumptious Samoas, each recipe presents a unique gluten-free, dairy-free twist on beloved cookie classics.
FAQ (Ask A Dietitian!)
1. How do gluten-free and dairy-free cookies taste compared to traditional cookies?
In general, gluten free and dairy free cookies will taste different than the traditional recipe. However, the taste of gluten-free and dairy-free cookies can be enjoyable and satisfying, especially when made with high-quality ingredients and a well-crafted recipe.
Gluten-free and dairy-free cookies remain delicious, often relying on sugar for sweetness since it contains neither gluten nor dairy.
2. Can I use alternative sweeteners like maple syrup or coconut sugar in gluten-free and dairy-free cookie recipes?
Yes, alternative sweeteners like maple syrup or coconut sugar can be used in a gluten free dairy free cookie recipe. These sweeteners and others, such as honey, agave, stevia, and monk fruit, provide sweetness and their own unique flavor.
Just keep in mind that different sweeteners may have varying levels of sweetness and moisture content, so you might need to adjust the proportions of other ingredients in the recipe accordingly.
Tips for Making Gluten-Free Cookies using Gluten-Free Flour
Gluten-free flour blends can be used in a 1:1 ratio for all-purpose flour. You can beat the batter more, because gluten-free flour has less structure than all-purpose flour, beating the batter longer and more vigorously can help the dough obtain structure.
You may notice you need to bake the cookies a bit longer with gluten-free flour vs all-purpose flour.
Gluten-free flour-baked cookies will look and taste different. This is okay! They are two different flours and these cookies will still taste delicious.
Tips for Making Dairy-Free Cookies
Making Dairy Free cookies can occur in a variety of ways. For example, you can use coconut oil, vegan butter, nut butter, or other fats rather than baking with butter.
You can even make a dairy-free and vegan cookie recipe by keeping the dough egg-free. Swap the egg for flax or chia seed “eggs” by mixing 1 tbsp ground flax or chia seeds with 3 tbsp of water.
8 Gluten Free Dairy Free Cookie Recipes
I’m sure you have heard of, seen, or eaten Gluten Free Diary Free Sugar Cookies or Chocolate Chip Cookies. But there are a variety of different cookies out there that go beyond chocolate chips!
Gluten Free Dairy Free Cookies Recipes
1 / 11 Thumbprints
These Gluten-Free Dairy-Free Thumbprint Cookies are perfect for sharing at events! This cookie dough can be made in bulk and you can make 2, 3, or 4 different cookies with different fillings such as strawberry jam cookies, mango cookies, Nutella-filled thumbprint cookies, or lemon curd-filled thumbprint cookies.
Cookies made with lots of wholesome ingredients are beneficial because they provide a healthier indulgence, offering a delicious way to satisfy cravings while also nourishing the body with wholesome nutrients, fiber, and antioxidants, promoting overall well-being with each bite.
With ingredients like banana, rolled oats, cocoa nibs, apples, carrots, coconut, hazelnuts, and dried cherries, you get a naturally sweetened cookie that is full of nutrients like fiber, and other nutrients.
Utilize almond or peanut butter as the star ingredient for a naturally gluten-free and dairy-free option. With just peanut butter, bananas, and oats, these cookies are naturally sweet, simple, and easy to make!
These almond butter cookies are like a traditional chocolate chip cookie but with almond butter! This recipe calls for almond flour in addition to almond butter for a decadent Almond Chocolate Chip cookie.
No-bake cookies are fantastic because they offer a quick and easy way to satisfy your sweet tooth without the need for an oven, making them perfect for days when you’re short on time.
All you need are your ingredients, a bowl, and a sheet pan or platter. Option to put these cookies in the fridge for 10-15 minutes or eat it immediately.
Tangy and refreshing, these gluten-free and dairy-free soft cookies are perfect for citrus lovers.
These lemony vegan cookies melt in your mouth. Made with almond flour, no butter, no eggs, and no refined sugar, these are healthier versions of your typical lemon shortbread cookie.
Everyone has their favorite Girl Scout cookie, well mine is a Samoa!
Gluten-free, dairy-free Samoas offer a delectable alternative to the traditional cookie, allowing individuals with dietary restrictions or preferences to still enjoy the irresistible combination of caramel, chocolate, and coconut flavors without compromising on taste or health-conscious choices.
Colleen Woods uses a date caramel made with maple syrup and dates to provide that gooey caramel we love in Samoas.
My husband’s favorite cookie is a classic Oatmeal Raisin.
This comforting classic is made gluten-free and dairy-free by using certified gluten-free oats, oat flour, 100% puree pumpkin, and cocavo oil (aka coconut avocado oil).
Another fan favorite, Snickers and Almond Joy Dates.
Technically, these are not a cookie recipe, but both recipes are bite-sized, sweet, and delicious. Best of all these recipes are no bake and ready in a flash.
I am always looking for a sweet treat that is loaded with chocolate. So for the chocolate lovers out there, try this cookie recipe by My Gluten Free Kitchen.
Not only is this recipe gluten and dairy free, but it is also nut free!
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