The Flexitarian Diet Menu & Nutrition

Sample Menu

Here’s a typical 1,500-calorie day of meals on the Flexitarian Diet:


Apple and almond butter toast

1 slice whole-grain bread

1½ tbsp. almond butter or peanut butter

1 sliced apple


Barbeque baja burger—

1 vegetarian burger

1 whole-grain hamburger bun

¼ avocado, sliced

¼ cup sprouts (broccoli, radish, or alfalfa)

2 tbsp. barbeque sauce

1 orange


Pineapple with candied ginger and pecans—

3 no-sugar-added canned pineapple rings

2 tsp. chopped candied ginger

2 tsp. chopped pecans


Cilantro peanut stir-fry—

½ cup extra-firm tofu, cut into ½-inch cubes (or 2 ounces cooked chicken breast or lean steak strips)

2 tsp. peanut oil, split

2 cups frozen stir-fry-style mixed vegetables

½-inch chunk ginger, grated

2 cloves garlic, minced

¼ cup 100% pineapple juice

1 cup cooked brown rice

2 tbsp. cilantro, chopped


Mexican hot chocolate—

1 cup (8 ounces) skim milk or soy milk

1 tbsp. unsweetened cocoa powder

1 tbsp. honey

Dash of cinnamon


Here’s a breakdown of the nutritional content of a typical day on a Flexitarian diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Flexitarian Diet Recommended
Calories 1,543 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 27% 20%-35%
Saturated 4% Less than 10%
Trans 0% N/A
Total Carbohydrates 57% 45%-65%
(total except as noted)
11% N/A
Fiber 32 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 15% 10%-35%
Sodium 1,349 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 1,277 mg. At least 4,700 mg.
Calcium 1,130 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 3.3 mcg. 2.4 mcg.
Vitamin D 13.4 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Angela Haupt | December 12, 2013

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