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
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 the 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
|Saturated||4%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,349 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||1,277 mg.||At least 4,700 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 | January 08, 2013
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