Flexitarian Diet: Sample Meal Plan

If you want to eat healthier, cut down on junk food, focus mostly on plant foods but don’t want to restrict yourself too much, the flexitarian diet is perfect. This gives you the flexibility to keep most of the foods you love as long as you focus mostly on minimally processed plant-based foods and reduce your meat intake.

Flexible meal plan

By definition, the flexitarian diet offers many ways to compose a meal plan. Almost nothing is off the menu. You’ll be hard pressed to find two flexitarians with the same breakfast, lunch, and dinner. Despite the variety, it’s always helpful to see a sample meal plan to visualize what the diet might look like. Here’s what a flexitarian cyclist could eat in a week.

Almost nothing is off the flexitarian menu.

This sample meal plan includes meat or fish for 4 days, which leaves 3 days without meat. Dairy products such as yogurts and cheeses are included almost daily and eggs a few times a week as well. There are plenty of plant proteins like beans, lentils, tofu, chickpeas, nuts and seeds. And, of course, you will find a variety of fruits and vegetables several times a day. The size of these sample meals and when to snack depends on your work and workout schedule. If you’re training hard on a given day, it might be a good idea to add an extra snack or energy bar for the ride.


  1. Breakfast: Almond Milk Oats, Dried Apple Slices, Vegan Protein Blend, Peanut Butter, Raisins
  2. Breakfast: Mesclun Salad with Pumpkin Seeds, Sweet Potatoes, Beets, and Olive Oil and Vinegar Dressing
  3. Nibble: Yogurt with nuts and frozen berries
  4. Having dinner: Stir-fried tofu with a variety of vegetables


  1. Breakfast: Avocado toast with eggs
  2. Breakfast: Baked chicken, quinoa and roasted cauliflower
  3. Nibble: Wholegrain English muffin with banana, peanut butter
  4. Having dinner: Zucchini noodles with tomato sauce and white beans


  1. Breakfast: Cashew milk oats, coconut flakes, vegan protein blend, peanut butter
  2. Breakfast: Quinoa salad with dried cranberries, pecans and feta cheese
  3. Nibble: Sourdough bread with hummus and sliced ​​fresh vegetables
  4. Having dinner: Vegetarian chili with a mix of black and pinto beans


  1. Breakfast: Whole wheat bagel with peanut butter and banana
  2. Breakfast: Salad of green vegetables, shrimp, corn, black beans and avocado
  3. Nibble: Cashew milk smoothie, spinach, peanut butter and frozen berries
  4. Having dinner: Bowl with chickpeas, cucumber, tomato, brown rice and Mediterranean dressing
Legumes are an excellent source of protein.


  1. Breakfast: Almond Milk Oats, Vegan Protein Blend, Peanut Butter, Dates
  2. Breakfast: Spinach, carrot, pepper, tuna salad with apples, cherries, cranberries and pumpkin seeds
  3. Nibble: Yogurt with Pecans and Frozen Berries
  4. Having dinner: Lentil soup with wholemeal bread and hard cheese


  1. Breakfast: Strawberry ricotta pancakes with dark chocolate
  2. Breakfast: Bowl with edamame, green vegetables, brown rice and Asian dressing
  3. Nibble: Smoothie with almond milk, spinach, peanut butter and frozen berries
  4. Having dinner: Grilled salmon, baked sweet potato and green beans


  1. Breakfast: Omelettes with peppers, mushrooms and cheddar cheese
  2. Breakfast: Black bean burgers with avocado and sweet potato fries
  3. Nibble: Carrot sticks with almond butter and dark chocolate chips
  4. Having dinner: Kale Caesar Salad with Lentils and Tomato Soup

Hopefully this gives you a good idea of ​​what becoming a flexitarian would mean on a day-to-day basis. The final article in this series will aim to help you decide if this approach is right for you and what you should be looking for as a cyclist.

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