The Flexitarian diet has been around for more than a century and is highly appreciated because apart from helping to lose weight quickly also prolongs life.
Let’s see the Flexitarian diet what is? What dishes are on the flexitarian diet menu?
What is the Flexitarian Diet?
The Flexitarian Diet is a combination of two words: Flexible (flexible) and Vegetarian (vegetable). This regime encourages people to eat vegetables for better health and weight loss, but does not force you to completely cut off meat.
The Flexitarian Diet also calls the half-vegetarian diet. This is a scientific weight loss regime created by American dietitian – Dawn Jackson Blatner.
This is a perfect, sustainable weight loss program for those who want to lose weight and still not harm their health.
The principle of Flexitarian diet is very simple, you will be vegetarian but not completely remove meat from your diet.
The principles to build flexitarian diet menu
The Flexitarian Diet is a flexible vegetarian diet, you will enhance plants but not completely eliminate meat. First, to implement this diet you need to incorporate 5 food groups into your daily diet plan:
- Add enough protein to your meal with foods such as beans, eggs, lentils, nuts, cereals.
- Sugar and spices: natural sweeteners, dry herbs.
- Fruits and vegetables: any diet emphasizes that you need to eat lots of fruits and vegetables, the Flexitarian diet is no exception.
- Milk, cheese, yogurt and other dairy products.
- Grain grains: white bread, white rice and brown rice.
If you want to follow the vegetarian diet above. You can adjust your daily menu based on the 3-4-5 principle of the flexitarian diet menu. The amount of food you eat each day is the following:
- Breakfast: 300 calories.
- Lunch: 400 calories.
- Dinner: 500 calories.
If you feel hungry, you can add extra meals within a limit of less than 150 calories. Thus, on average you will consume about 1,500 calories per day.
During meals, you can still have red meat but at the level allowed. You should choose the type of meat that has less fat.
Absolutely not eat canned, processed meat. Because the Flexitarian diet is mostly green vegetables, so you need to choose vegetables of obvious origin to ensure your health.
Flexitarian Diet Menu
Breakfast: bread, whole grains; ½ tablespoon peanut butter (or almond butter); 1 apple or orange.
Lunch: hamburger, ¼ piece of butter, and 2 tablespoons of roasted meat sauce; 1 apple or orange.
Side meal: 3 slices of fresh pineapple, coffee, almonds.
Dinner: 100g Beans (or 50g chicken, or 50g beef) with mixed vegetables. Add 2 teaspoons of peanut oil and ¼ cup of pineapple juice. Serve with 1 cup of brown rice.
Dessert: Chocolate (including 1 cup of nonfat milk, 1 tablespoon cocoa powder, 1 tablespoon honey)
Grilled beef served with lettuce
This dish is delicious and nutritious, it contains 237 calories. 300gr beef tenderloin is marinated with sauce, pepper, honey.
Then take the beef and put it in the oven and cook it just enough for 5-6 minutes. Grilled beef dish served with lettuce and herbs, adding carrots, sweet radish, to supplement your fiber.
Bread holding shrimp
This dish gives you 339 calories and is easy to make at home. Shrimp is steamed and mixed with sauce, pickle, pepper, green onion, parsley, cucumber.
Add the lettuce to the bread and then add the mixture, clamp them together, you can add chili sauce if you want.
Sweet potatoes are served with salad and sunflower seeds
The dish contains 306 calories, 11.6g fat. You can bake sweet potatoes in the microwave for about 4-6 minutes.
Meanwhile, you can prune the vegetables and tubers to eat with sweet potatoes: radish, carrots, apples, onions. After chopping, mix all with olive oil, lemon juice, salt and pepper in a large bowl.
Cook about 2 tablespoons of sunflower seeds. After sweet potatoes ripen, you cut them into pieces and put salad and sunflower seeds on it, you can eat with yogurt if you want.
Grilled salmon with cucumber salad
The dish contains 279calo, 10g fat. Marinate salmon with 1/4 teaspoon of coffee-salt, 1 bit of pepper. After that, grill fish until the fish is cooked.
In another large bowl, mix cucumbers, tomatoes, chopped onions with vinegar, oil, herbs, 1/4 teaspoon of coffee-salt and pepper. You can add the sauce.
Crepe coke rolls with vegetables
The dish contains 229 calories, 2g fat. Mix flour with cold water and egg. Place the pan on the stove and spread liquid mixture on the pan into thin slices.
Stir-fried pineapple with vegetable oil and salt. Red beans steamed with salt, tomatoes sliced off seeds. To Expand Crepe cake, add vegetables, add fresh cream sauce, then curl them up, finally enjoy.