The Flexitarian Diet Menu & Nutrition

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

Breakfast—

Apple and almond butter toast

1 slice whole-grain bread

1½ tbsp. almond butter or peanut butter

1 sliced apple

Lunch

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

Snack

Pineapple with candied ginger and pecans—

3 no-sugar-added canned pineapple rings

2 tsp. chopped candied ginger

2 tsp. chopped pecans

Dinner

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

Dessert

Mexican hot chocolate—

1 cup (8 ounces) skim milk or soy milk

1 tbsp. unsweetened cocoa powder

1 tbsp. honey

Dash of cinnamon