Health Is a New Unique Wealth

Mastering Flexitarian Meal Prep: Easy Tips and Tricks

Are you flexitarian-curious?

The flexitarian diet isn’t a fad, it’s a fiesta! Imagine a world where you savor vibrant plant-based dishes, sprinkle in protein choices to your liking, and watch your health do a happy dance. Welcome to the world of flexitarian meal prep, your gateway to feeling and looking your best, all without restrictive rules.

Studies show flexitarians tend to have lower blood pressure, reduced risk of type 2 diabetes, and even lighter waistlines compared to their meat-centric counterparts. Why? Plants are nature’s powerhouses, packed with fiber, vitamins, and antioxidants that keep your body humming.

The flexitarian diet is gaining popularity for its emphasis on plant-based foods while allowing for the occasional consumption of meat and other animal products. This approach offers the perfect compromise for those who want to reduce their meat intake without fully committing to a vegetarian or vegan lifestyle.

In this guide, we’ll provide you with practical tips on how to plan your meals, shop for ingredients, and prepare your flexitarian meals in advance. We’ll also share mouthwatering recipes that cater to various tastes and dietary preferences.

Whether you’re a meat lover looking to incorporate more plant-based meals into your diet or a vegetarian wanting to explore new flavors, mastering flexitarian meal prep can revolutionize your approach to healthy eating. Get ready to embark on a delicious and flexible culinary journey that nourishes both body and soul.

What is Flexitarian Meal Prep?

Flexitarian Meal Prep is a way to prepare healthy and delicious meals in advance, focusing on a primarily plant-based diet but allowing flexibility to include meat (or not!) based on your preferences and needs.

  • Plant Power, Protein Choice: Enjoy fruits, veggies, whole grains, and legumes as your base, then add meat (or not!) based on your preferences.
  • Flavor Fiesta: Experiment with spices, herbs, and exciting ingredients for delicious and healthy meals.
  • Time Warrior: Save precious time by prepping meals in advance, freeing you for other activities.
  • Budget Hero: Stretch your food budget further with affordable plant-based meals and creative leftover usage.
  • Waste Not, Want Not: Reduce food waste by planning portions and using ingredients wisely.
  • Social Butterfly: Impress your guests with healthy and delicious flexitarian dishes, catering to various preferences effortlessly.
  • Seasonal Symphony: Enjoy the freshest and most flavorful ingredients by adapting your meals throughout the year.
  • Your Rules, Your Plate: Flexitarian eating means flexibility! Enjoy protein-packed meals or go vegetarian, depending on your mood and goals.

Getting Started with Flexitarian Meal Prep

If you’re new to flexitarian meal prep, getting started may seem overwhelming. However, with a few simple steps, you can ease into this lifestyle and begin reaping its benefits.

1. Assess your current diet: 

Take a look at your current eating habits and identify areas where you can add more plant-based meals. This could involve replacing one or two meat-based meals with plant-based alternatives or incorporating vegetarian dishes into your weekly meal rotation.

2. Educate yourself: 

Learn about the different types of plant-based proteins and how to include them in your meals. Experiment with tofu, tempeh, seitan, legumes, and whole grains to discover new flavors and textures.

3. Start small: 

Begin by incorporating one or two plant-based meals into your weekly meal plan. This gradual approach will allow you to adjust to new flavors and ensure a smooth transition.

4. Experiment with recipes: 

Explore online resources, cookbooks, and food blogs for flexitarian recipes that appeal to your taste buds. Try out different flavors, cuisines, and cooking techniques to keep your meals interesting and enjoyable.

5. Meal prep in advance: 

Set aside a specific day or time each week to plan and prepare your meals in advance. This will save you time and ensure that you have nutritious meals ready to enjoy throughout the week.

By following these simple steps, you can easily incorporate flexitarian meal prep into your lifestyle and start reaping the benefits of this flexible approach to eating.

Planning your Flexitarian Meal Prep

Planning is a crucial aspect of successful flexitarian meal prep. By dedicating some time to meal planning, you can ensure that you have a variety of delicious and nutritious meals throughout the week. Here are some tips to help you get started:

1. Create a Meal Plan: 

Start by creating a weekly meal plan(Don’t worry, we got you covered!) that includes a mix of plant-based and meat-based meals. Consider your taste preferences, dietary needs, and the ingredients you have on hand. Aim for a balanced combination of proteins, carbohydrates, and fats in each meal.

2. Choose Versatile Ingredients: 

Opt for ingredients that can be used in multiple dishes. For example, roasted vegetables can be added to salads, grain bowls, or wraps. This will help you minimize waste and simplify your meal prep process.

3. Batch cook: 

Prepare large batches of grains, legumes, and roasted vegetables that can be used as the base for multiple meals. This will save you time during the week and ensure that you always have a nutritious foundation for your meals.

4. Prep ingredients in advance: 

Wash, chop, and store vegetables and fruits in airtight containers to save time during the week. You can also marinate tofu or tempeh in advance to enhance their flavor and make them ready to use in various dishes.

By following these planning tips, you can streamline your flexitarian meal prep process and set yourself up for a successful week of delicious and nourishing meals.

What is Flexitarian Meal Plan?

The Flexitarian meal plan focuses on incorporating more fruits, vegetables, whole grains, and plant-based proteins into your diet while allowing for the occasional inclusion of meat or fish. By following this plan, you can reap the benefits of a plant-based lifestyle, such as reduced risk of chronic diseases, improved digestion, and increased energy levels.

Flexitarian 7-Day Meal Plan

To help you get started on your flexitarian meal prep journey, here’s a sample 7-day meal plan that incorporates a variety of plant-based and meat-based meals. This meal plan provides a balanced combination of proteins, carbohydrates, and fats while offering a wide range of flavors and textures.

Now that you have a better understanding of the Flexitarian meal plan, let’s take a look at a sample 7-day meal plan to get you started:

Day - 1

Breakfast: Ricotta Pancakes with Berries and Maple Syrup (300 cal, 15g protein, 35g carbs)

  1. Mix whole-wheat flour, baking powder, soda, & salt.
  2. Whisk egg, ricotta, milk, & vanilla in another bowl.
  3. Combine wet & dry ingredients just until mixed.
  4. Heat a greased pan & pour the batter for pancakes.
  5. Cook 2-3 min per side until golden brown.
  6. Top with berries & maple syrup (optional). Yum!

Remember: calorie counts and nutritional info are like roadmaps, not GPS coordinates. They offer guidance, but the actual terrain (aka, the specific food you choose) can vary slightly. Different brands, ingredients, and even preparation methods can influence the final nutritional profile.

Lunch: Mediterranean Chickpea Salad Sandwich on Whole-Wheat Bread (400 cal, 20g protein, 30g carbs)

  1. Mash chickpeas with a fork.
  2. Combine chickpeas with cucumber, tomato, red onion, feta cheese, olive oil, lemon juice, oregano, salt, and pepper.
  3. Spread the mixture onto one slice of bread and top with the other slice.

Dinner: Lemon Garlic Shrimp with Roasted Asparagus and Quinoa (450 cal, 25g protein, 40g carbs)

  1. Preheat oven to 400°F.
  2. Toss 1 lb shrimp with 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp garlic powder, 1/2 tsp salt, & 1/4 tsp pepper.
  3. Toss 1 bunch of asparagus with 1 tbsp olive oil & 1/4 tsp salt.
  4. Spread shrimp & asparagus on a baking sheet. Roast 10-12 minutes, until shrimp are cooked & asparagus is tender-crisp.
  5. While the oven works its magic, cook 1 cup rinsed quinoa in 1 1/2 cups water.
  6. Bring to a boil, then reduce heat, cover, & simmer for 15 minutes, until fluff.
  7. Fluff quinoa with a fork.
  8. Serve roasted shrimp, asparagus, & quinoa together.
  9. Garnish with lemon wedges & parsley (optional).

Day 2:

Breakfast: Smoked Salmon and Avocado Toast with Scrambled Eggs (400 cal, 25g protein, 30g carbs)

  1. Preheat oven to 350°F. Toast 2 slices of whole-wheat bread to the desired doneness.
  2. Whisk 2 eggs with 1 tbsp olive oil in a bowl. Add ¼ cup chopped onion and bell pepper (optional) and cook over medium heat until scrambled and cooked through.
  3. Mash ½ avocado.
  4. Spread mashed avocado on each toast slice.
  5. Top with scrambled eggs and 2 oz smoked salmon.
  6. Sprinkle with everything bagel seasoning or herbs (optional).

Bonus: For a vegan twist, swap smoked salmon for crumbled tofu.

Lunch: Lentil Salad with Roasted Vegetables and Quinoa (450 cal, 20g protein, 35g carbs)

  1. Combine 1 cup cooked, rinsed lentils with 1 cup roasted vegetables (e.g., broccoli, carrots, onions).
  2. Add 1 cup cooked quinoa and 2 cups leafy greens.
  3. Toss with the desired amount of vinaigrette dressing (optional).
  4. Top with feta cheese or nuts (optional).

Dinner: One-Pan Lemon Garlic Chicken and Vegetables (450 cal, 30g protein, 30g carbs)

  1. Preheat oven to 400°F
  2. Toss 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces, with 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp garlic powder, ½ tsp salt, and ¼ tsp black pepper.
  3. Add 1 cup broccoli florets, 1 cup cherry tomatoes, and 1 red onion, sliced, to the chicken and toss to coat.
  4. Spread the mixture evenly on a baking sheet.
  5. Roast for 20-25 minutes, or until chicken is cooked through and vegetables are tender-crisp.
  6. Serve with brown rice or quinoa (optional).

Day 3:

Breakfast: Avocado Toast with Poached Eggs and Everything Bagel Seasoning (300 cal, 10g protein, 30g carbs)

  1. Toast 2 slices of whole-wheat bread to your desired level of doneness.
  2. Poach 2 eggs using your preferred method (e.g., simmering water with vinegar, microwave method).
  3. Mash ½ avocado and spread evenly on each toast slice.
  4. Gently place a poached egg on top of each avocado-spread toast.
  5. Sprinkle generously with everything bagel seasoning to taste.
  6. (Optional) Drizzle with a squeeze of lemon juice and hot sauce for an extra flavor kick.

Lunch: Black Bean Burgers with Sweet Potato Fries (500 cal, 35g protein, 40g carbs)

For the Black Bean Burgers:

  1. Mash 1 (15-ounce) can drained & rinsed black beans in a large bowl.
  2. Stir in ½ cup cooked brown rice, ¼ cup chopped onion, ¼ cup chopped bell pepper, 1 minced garlic clove, 1 tbsp olive oil, 1 tsp chili powder, ½ tsp cumin, ¼ tsp smoked paprika, salt, and pepper to taste.
  3. Form the mixture into patties.
  4. Heat a lightly greased skillet over medium heat. Cook patties for 3-4 minutes per side, or until heated through.

For the Sweet Potato Fries:

  1. Preheat oven to 400°F.
  2. Toss 1 peeled & cut sweet potato (thick fries) with 1 tbsp olive oil, ½ tsp paprika, ¼ tsp garlic powder, salt, and pepper to taste.
  3. Spread fries evenly on a baking sheet.
  4. Bake for 20-25 minutes or until crispy and tender.

Serve: Enjoy your black bean burgers on buns with desired toppings (e.g., lettuce, tomato, avocado) alongside the sweet potato fries.

Dinner: Stir-fry with Tofu and Vegetables over Brown Rice (450 cal, 30g protein, 35g carbs)

  1. Cut 1 block firm tofu, drained and pressed, into 1-inch cubes. (Optional: marinate in 1/4 cup soy sauce for 15 minutes for extra flavor.)
  2. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden brown on all sides, about 5-7 minutes per side.
  3. Add 1 chopped onion, 1 chopped bell pepper, and 1 cup broccoli florets to the skillet and cook until softened, about 5 minutes.
  4. Add your choice of stir-fry vegetables, (e.g., carrots, snow peas, snap peas, zucchini) and cook until crisp-tender, about 3-5 minutes.
  5. In a small bowl, whisk together 1/4 cup soy sauce, 1 tbsp brown sugar, 1 tbsp cornstarch, and 1/4 cup water until the cornstarch dissolves.
  6. Pour the sauce into the skillet with the vegetables and tofu. Bring to a simmer and cook until the sauce thickens slightly about 1-2 minutes.
  7. Enjoy your stir-fry over cooked brown rice.

Tips:

  • You can substitute the tofu with chicken, shrimp, or other protein of your choice.
  • Feel free to adjust the vegetables based on your preferences and what’s available.
  • For a spicier stir-fry, add a pinch of red pepper flakes or chili powder.
  • Garnish with chopped scallions, sesame seeds, or fresh herbs for extra flavor and texture.

Day 4:

Breakfast: Greek Yogurt Smoothie with Berries and Granola (250 cal, 10g protein, 30g carbs)

Ingredients:

  • ¾ cup Greek yogurt
  • ½ cup milk
  • 1 cup fresh or frozen berries
  • ¼ cup granola

How to prepare

  1. Blend all ingredients together until smooth and creamy.

Lunch: Quinoa Salad with Roasted Vegetables and Tofu (450 cal, 20g protein, 35g carbs)

  1. Cook 1 cup quinoa and cool completely.
  2. Preheat oven to 400°F. Choose 1 cup of your favorite vegetables (e.g., broccoli, carrots, onions) and toss them with a drizzle of olive oil and your preferred seasonings (e.g., salt, pepper, herbs). Spread on a baking sheet and roast for 20-25 minutes or until tender-crisp.
  3. Cube 1/2 block tofu and bake or pan-fry until golden brown and slightly crispy.
  4. In a large bowl, combine the cooked quinoa, roasted vegetables, and cooked tofu.
  5. Drizzle with 1/4 cup vinaigrette dressing of your choice and toss to coat evenly.
  6. (Optional) Top with chopped fresh herbs like parsley, cilantro, or mint for added flavor and freshness. Enjoy your delicious and protein-packed quinoa salad!

Dinner: Salmon with Roasted Asparagus and Quinoa (450 cal, 30g protein, 30g carbs)

  1. Preheat oven to 400°F (204°C).
  2. Drizzle 2 salmon fillets with 1 tablespoon olive oil. Sprinkle with ½ teaspoon dried thyme, salt, and pepper to taste.
  3. Trim 1 bunch of asparagus and toss them with a drizzle of olive oil.
  4. Arrange the seasoned salmon fillets on a baking sheet. Scatter the prepared asparagus around the salmon.
  5. Place the baking sheet in the preheated oven and roast for 15-20 minutes, or until the salmon is cooked through and the asparagus is tender-crisp.
  6. Divide the cooked quinoa (1 cup) among plates and top with the roasted salmon and asparagus. Enjoy!

Day 5:

Breakfast: Chia Seed Pudding with Berries and Granola (300 cal, 10g protein, 40g carbs)

  1. In a bowl or jar, whisk together ¼ cup chia seeds and 1 cup milk (dairy or plant-based). Stir well to ensure no clumps remain.
  2. Cover the bowl or jar and refrigerate for at least 30 minutes, or ideally overnight, for a thicker pudding consistency.
  3. If desired, stir in ¼ cup yogurt of your choice before adding toppings.
  4. Spoon your chia seed pudding into a serving dish. Top with your favorite combination of berries (¼ cup) and granola (¼ cup).
  5. For an extra touch of sweetness, drizzle with honey or maple syrup to taste.

Lunch: Rainbow Veggie Wrap with Hummus and Tahini Sauce (350 cal, 15g protein, 30g carbs)

  1. Spread 1/4 cup hummus evenly on a whole-wheat tortilla. Drizzle 1 tablespoon tahini sauce over the hummus and spread it out to create a thin layer.
  2. Layer on 1/4 cup each of shredded carrots, sliced cucumber, chopped red onion, and baby spinach. Arrange them in lines or sections for a visually appealing rainbow effect.
  3. Starting from one end, carefully roll the tortilla up tightly, enclosing all the fillings. Season with a pinch of salt and pepper (optional) and enjoy your delicious and colorful wrap!

Dinner: One-Pan Chicken Fajitas with Roasted Vegetables and Guacamole (450 cal, 30g protein, 30g carbs)

  1. Set your oven to 400°F (204°C).
  2. In a large bowl, toss 1 pound sliced boneless, skinless chicken breasts with 1 tablespoon olive oil, 1/2 teaspoon chili powder, 1/4 teaspoon cumin, 1/4 teaspoon smoked paprika, salt, and pepper to taste.
  3. Slice 1 bell pepper and 1 onion. Add them to the bowl with the seasoned chicken and toss everything to coat evenly.
  4. Spread the seasoned chicken and vegetables on a baking sheet. Roast in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
  5. While the chicken and vegetables roast, mash 1 avocado in a bowl. Add the juice of 1 lime and 1/4 cup chopped cilantro. Season with salt and pepper to taste and mix well.
  6. Serve the roasted chicken and vegetables with warm tortillas and your homemade guacamole. Enjoy your delicious and easy one-pan fajita dinner!

Day 6:

Breakfast: Eggs Florentine with Smoked Salmon and Whole-Wheat Toast (400 cal, 25g protein, 30g carbs)

  1. Toast 2 slices of whole-wheat bread to your desired level of doneness.
  2. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add ¼ cup chopped spinach and cook until wilted and slightly softened, about 2-3 minutes.
  3. Divide the wilted spinach evenly between the toasted bread slices. Top each slice with ¼ cup of ricotta cheese, spreading it in a smooth layer.
  4. In a separate pan, fry 2 eggs to your desired doneness (sunny side up, over easy, etc.).
  5. Carefully place a cooked egg on top of the ricotta cheese on each toast slice.
  6. Top each egg with 1 ounce of smoked salmon, draping it elegantly over the egg and spinach.
  7. Sprinkle with salt and pepper to your liking. Enjoy your delicious and protein-packed Eggs Florentine!

Lunch: Black Bean and Corn Salad with Avocado and Whole-Wheat Tortillas (400 cal, 15g protein, 35g carbs)

  1. Drain and rinse 1 (15-ounce) can of black beans. Drain 1 (15-ounce) can corn. Dice ½ red onion and 1 avocado. Chop ¼ cup fresh cilantro.
  2. In a bowl, whisk together 1 tablespoon lime juice, ½ teaspoon chili powder, ¼ teaspoon cumin, salt, and pepper to taste.
  3. In a large bowl, toss the black beans, corn, red onion, avocado, cilantro, and dressing.
  4. Warm 2 whole-wheat tortillas (optional). Divide the black bean and corn salad mixture between the tortillas. Fold and enjoy!

Dinner: Creamy Pumpkin Pasta with Spinach and Parmesan (400 cal, 20g protein, 35g carbs)

  1. Start by cooking your 8 ounces of chosen pasta according to the package instructions. Drain and set aside.
  2. While the pasta cooks, heat 1 tablespoon olive oil in a large skillet or pot over medium heat. 
  3. Add 1 chopped onion and cook until softened about 5 minutes. Then, add 2 minced garlic cloves and cook for another minute until fragrant.
  4. Stir in 1 cup of pumpkin puree, 1 cup of vegetable broth, and ½ cup of your preferred milk (dairy or plant-based). Add in ¼ cup grated Parmesan cheese, 1 tablespoon of nutritional yeast (optional), 1 teaspoon of dried thyme, salt, and pepper to taste. 
  5. Bring the mixture to a simmer and let it cook for 5-7 minutes, or until the sauce thickens and becomes heated through.
  6. Once the sauce is ready, add your cooked pasta and 1 cup of baby spinach to the skillet. Toss everything together to ensure the pasta and spinach are well coated in the creamy sauce. 
  7. Serve immediately, and enjoy with an extra sprinkle of Parmesan cheese for an optional flavor boost.

Tips:

  • You can use roasted butternut squash instead of pumpkin puree for a similar flavor and texture.
  • Add other vegetables to the sauce, such as chopped broccoli, kale, or mushrooms.
  • For a richer flavor, stir in a dollop of ricotta cheese or mascarpone before serving.
  • Make this dish vegan by using vegan Parmesan cheese and plant-based milk.

Day 7:

Breakfast: Tacos with Scrambled Eggs and Black Beans (350 cal, 20g protein, 30g carbs)

  1. Whip up some scrambled eggs with diced onion and bell pepper (optional), seasoning to taste.
  2. Heat some drained and rinsed black beans, adding spices like cumin or chili powder for an extra kick (optional).
  3. Give your tortillas a quick warm-up in a pan or microwave for added flexibility and yumminess.
  4. Fill those warmed tortillas with your perfectly scrambled eggs, the flavorful black beans, and any cheese you desire (optional).
  5. Unleash your creativity! Salsa, avocado, and cilantro are classic choices but feel free to explore other delicious possibilities.

Lunch: Lentil Salad with Roasted Sweet Potato and Tahini Dressing (350 cal, 15g protein, 30g carbs)

  1. In a bowl, toss together 1 cup cooked lentils, 1 diced roasted sweet potato, ½ diced cucumber, ¼ cup chopped red onion, and ¼ cup chopped fresh parsley.
  2. In a separate bowl, whisk together 2 tablespoons tahini, 1 tablespoon lemon juice, 1 tablespoon water, 1 minced garlic clove, salt, and pepper to taste.
  3. Pour the prepared tahini dressing over the lentil and vegetable mixture into the bowl. Toss everything together to ensure everything is evenly coated and flavorful.

Dinner: Seared Salmon with Quinoa Pilaf and Roasted Brussels Sprouts (450 cal, 30g protein, 30g carbs)

  1. Preheat it to 400°F (200°C).
  2. Drizzle 2 salmon fillets with 1 tablespoon olive oil, then season generously with salt and pepper.
  3. Heat a skillet over medium-high heat. Sear the salmon fillets for 3-4 minutes per side, or until cooked through to your desired doneness.
  4. While the salmon sizzles, toss trimmed and halved Brussels sprouts with a drizzle of olive oil and balsamic vinegar. Spread them evenly on a baking sheet and roast in the preheated oven for 20-25 minutes, aiming for tender-crisp perfection.
  5. In a bowl, combine 1 cup cooked quinoa with chopped onion for a simple and flavorful base.
  6. Arrange the cooked salmon on a plate with your quinoa pilaf and roasted Brussels sprouts alongside. For an optional finishing touch, crumble some feta cheese over the top.

7-Day Flexitarian Meal Prep:

Get ready for a week of flavorful, protein-packed meals without breaking the bank! This meal prep plan features a mix of vegetarian and flexitarian options, making it perfect for both meat-eaters and plant-based enthusiasts. Remember, these are just suggestions – feel free to customize them based on your preferences and dietary needs.

Flexitarian One-Week Meal Plan

Breakfast:

  • Day 1: Ricotta Pancakes with Berries
  • Day 2: Smoked Salmon and Avocado Toast with Scrambled Eggs
  • Day 3: Avocado Toast with Poached Eggs and Everything Bagel Seasoning
  • Day 4: Greek Yogurt Smoothie with Berries and Granola
  • Day 5: Chia Seed Pudding with Berries and Granola
  • Day 6: Eggs Florentine with Smoked Salmon
  • Day 7: Tacos with Scrambled Eggs and Black Beans

Lunch:

  • Day 1: Mediterranean Chickpea Salad Sandwich
  • Day 2: Lentil Salad with Roasted Vegetables and Quinoa
  • Day 3: Black Bean Burgers with Sweet Potato Fries
  • Day 4: Quinoa Salad with Roasted Vegetables and Tofu
  • Day 5: Rainbow Veggie Wrap with Hummus and Tahini Sauce
  • Day 6: Black Bean and Corn Salad with Avocado
  • Day 7: Lentil Salad with Roasted Sweet Potato and Tahini Dressing

Dinner:

  • Day 1: Lemon Garlic Shrimp with Roasted Asparagus and Quinoa
  • Day 2: One-Pan Lemon Garlic Chicken and Vegetables
  • Day 3: Stir-fry with Tofu and Vegetables over Brown Rice
  • Day 4: Salmon with Roasted Asparagus and Quinoa
  • Day 5: One-Pan Chicken Fajitas with Roasted Vegetables and Guacamole
  • Day 6: Creamy Pumpkin Pasta with Spinach and Parmesan
  • Day 7: Seared Salmon with Quinoa Pilaf and Roasted Brussels Sprouts

Flexitarian Diet Shopping List ( For 2 Persons/One Week)

Grains:

  • Whole-wheat bread: 1 loaf
  • Tortillas: 16 tortillas
  • Quinoa: 2 cups dry (yields 4 cups cooked)
  • Brown rice: 2 cups dry (yields 4 cups cooked)

Proteins:

  • Eggs: 14 large eggs
  • Ricotta cheese: 15 oz container
  • Lentils: 1 cup dry (yields 2 cups cooked)
  • Black beans: 2 (15-oz) cans
  • Tofu: 1 block (14 oz)
  • Chicken breasts: 4 boneless, skinless chicken breasts
  • Salmon fillets: 4 salmon fillets

Vegetables:

  • Broccoli: 2 heads
  • Carrots: 4 bunches
  • Onions: 4 medium onions
  • Bell peppers: 4 bell peppers
  • Spinach: 2 bags of baby spinach
  • Avocado: 4 avocados
  • Cucumber: 2 cucumbers
  • Red onion: 1 red onion
  • Asparagus: 1 bunch
  • Cherry tomatoes: 1 pint
  • Sweet potato: 2 large sweet potatoes
  • Broccoli florets: 1 head broccoli, cut into florets
  • Baby spinach: 2 bags of baby spinach
  • Brussels sprouts: 1 pound Brussels sprouts

Fruits:

  • Berries: 4 cups mixed berries
  • Grapefruit: 2 grapefruits

Dairy & Condiments:

  • Milk (dairy or plant-based): 2 quarts
  • Yogurt (optional): 16 oz container
  • Feta cheese (optional): 8 oz crumbled feta cheese
  • Olive oil: 1/2 cup
  • Lemon juice: 1/4 cup
  • Balsamic vinegar: 1/4 cup
  • Garlic: 1 head
  • Spices (chili powder, cumin, smoked paprika, thyme): 1 tablespoon each
  • Tahini: 1/4 cup
  • Nutritional yeast (optional): 1/4 cup
  • Honey or maple syrup (optional): 1/4 cup

Flexitarian Meal Prep Tips and Tricks

  • Cook large batches of grains, beans, and roasted vegetables to save time throughout the week.
  • Portion your meals into individual containers for easy grab-and-go lunches and dinners.
  • Get creative with leftovers! Repurpose ingredients into new dishes to avoid waste.
  • Don’t be afraid to experiment with different spices and herbs to add variety to your meals.
  • Enjoy your delicious and nutritious flexitarian meals!

Flexitarian Meal Prep on a Budget

Craving delicious and healthy meals without blowing your budget? Flexitarian eating can be your answer! Here’s how to rock flexitarian meal prep without sacrificing flavor or your bank account:

Bulk Up Savings:

  • Buy staples in bulk: Grains, legumes, nuts – grab ’em big! Bigger bags often mean a lower price per serving, saving you dough in the long run.
  • Seasonal produce is your wallet’s BFF: Embrace what’s fresh and affordable each season. You’ll get tastier, more nutritious ingredients at a fraction of the cost.

Master the Art of the Deal:

  • Sale sleuthing: Weekly flyers are your treasure map! Plan meals around discounted ingredients – fresh produce, canned goods, pantry staples – score big and cook happy.
  • Frozen friends: Don’t underestimate the power of frozen fruits and veggies! They’re budget-friendly, packed with nutrients, and perfect for smoothies, stir-fries, and soups.

Batch it Up, Save it Up:

  • Cook once, eat twice (or more!): Make big batches and freeze individual portions. Easy future meals that save you time and money.
  • Leftover magic: Don’t toss those leftovers! Repurpose them into new creations. Roasted veggies can become salad stars, wrap wonders, or grain bowl champions.

Grow Your Flavor:

  • Herb haven: Plant herbs at home (indoors or out!) They’re inexpensive to grow, add incredible flavor to your dishes, and are always at your fingertips.

By following these tips, you’ll be:

  • Eating delicious and nutritious meals.
  • Saving money on your grocery bill.
  • Reducing food waste.
  • Living a more sustainable lifestyle.

So, what are you waiting for? Start your flexitarian meal prep adventure today!

Flexible Conclusion

Mastering flexitarian meal prep opens up a world of possibilities for those seeking a flexible approach to healthy eating. By incorporating plant-based meals into your diet while still allowing for occasional meat consumption, you can achieve a balanced and sustainable lifestyle. With the meal plan ideas and practical tips shared in this article, you’re well on your way to enjoying delicious and nutritious flexitarian meals every day of the week.

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