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How to Follow the Flexitarian Diet

Eat healthfully and lose weight without feeling deprived by combining the best of vegetarianism and meat-eating.


  • Step 1: Count calories Count calories. The plan allows for between 1,500 and 1,800 calories, depending on how much weight you want to lose, and how quickly.
  • TIP: To lose a pound a week, you need to cut about 500 calories a day from you current diet, or add in exercise that burns calories.
  • Step 2: Go meatless two days a week Go meatless two days a week, and don't eat more than 26 ounces of meat over any five-day period. Replace meat with beans, nuts, seeds, and tofu.
  • Step 3: Eat breakfast Eat a meatless breakfast of one slice of whole-grain bread with almond butter or peanut butter and a sliced apple.
  • Step 4: Eat a meatless lunch Eat between a quarter and a third of your calories at lunch. Eat a vegetarian burger on a whole-wheat bun with avocado, salsa, and cilantro.
  • TIP: The Flexitarian diet allows for the use of flaxseed oil, agave nectar, and sunflower-seed butter in cooking.
  • Step 5: Flex it up for dinner Eat a dinner of around 500 calories. One recommendation is a stir-fry with brown rice, mixed vegetables, ginger, garlic, and a half-cup of tofu.. Substitute 2 ounces of chicken or lean steak if you wish.
  • Step 6: Eat low-cal snacks Eat snacks that have around 150 calories, such as popcorn with parmesan cheese and herbs or pineapple with candied ginger and pecans.
  • Step 7: Research shows that vegetarians, on average, eat fewer calories and less fat than non-vegetarians.

You Will Need

  • Calorie-counts
  • Meat replacements
  • Whole-grain bread
  • Almond or peanut butter
  • An apple
  • A vegetarian burger
  • A whole-wheat bun
  • Avocado
  • Salsa
  • Cilantro
  • Stir-fry
  • Lo-cal snacks
  • Flaxseed oil (optional)
  • Agave nectar (optional)
  • Sunflower-seed butter (optional)

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