Flexitarian/Pescatarian Diet

This is an ideal diet for those who want to eat meat or fish periodically, or for a family that includes both vegetarians and meat eaters.

Developed by dietician Dawn Jackson Blatner, it’s a well-rounded diet with a 300 calorie breakfast, a 400 calorie lunch, a 500 calorie dinner, and 150 calorie allowance for snacks.  Calorie amounts are approximate.

Plant based whole foods provide the foundation for this diet.  Here is a thumbnail sketch.

Recommended

• A wide variety of vegetables especially greens, cruciferous vegetables, and colourful antioxidant rich tomatoes, carrots, and beets.  All vegetables are fair game for a flexitarian diet.
• Antioxidant rich fruits and berries, fresh or frozen, play an important role in a nutrient rich diet.
• Daily consumption of raw seeds and/or nuts.
• Legumes and beans provide necessary calories and protein for a plant-based diet.
• Fermented foods - sauerkraut, kimchi, kombucha and coconut kefir.
• Whole grains and whole grain breads and pasta.
• Unrefined oils such as olive, avocado, and coconut.
• All natural dairy alternatives for milk and cheese.
• Lean meats, fish, seafood, and eggs to “flex” meals for meat eaters.

Use Sparingly

• Vegetarian meat alternatives.
• Prepackaged food.  Homemade is best.

Avoid

• Processed, deep fried, or refined foods.
• Beverages or snack sweetened with white sugar.
• Alcoholic beverages.

For some a Flexitarian Diet is easier to adhere to as there is leeway to enjoy lean organic meats, *wild caught fish, and free run/range eggs when there is a strong desire for them.  Our diets, like ourselves, are ever evolving!

*Revised February 2023