The Flexitarian Diet: Recipes

What types of meals should you eat on The Flexitarian Diet?

Flexitarians are predominantly vegetarians, but they can still enjoy a steak from time to time. You'll focus on adding five food groups to your diet: the "new meat" (tofu, beans, lentils, peas, nuts and seeds, and eggs); fruits and veggies; whole grains; dairy; and sugar and spice (everything from dried herbs to salad dressing to agave nectar sweetener). In her book "The Flexitarian Diet," registered dietitian Dawn Jackson Blatner provides recipes aplenty. You'll be digging into pumpkin-spice oatmeal with hazelnuts, a meatless barbecue baja burger, veggie enchiladas, cilantro-peanut stir-fry, sweet-cocoa yogurt and apricots dipped in dark chocolate, to name a few.

The Flexitarian Diet Meal Plan

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
• 1 1/2 tablespoon almond butter or peanut butter
• 1 sliced apple

Lunch

Barbecue baja burger:

• 1 vegetarian burger
• 1 whole-grain hamburger bun
• 1/4 avocado, sliced
• 1/4 cup sprouts (broccoli, radish or alfalfa)
• 2 tablespoons barbecue sauce

1 orange

Snack

Pineapple with candied ginger and pecans:

• 3 no-sugar-added canned pineapple rings
• 2 teaspoons chopped candied ginger
• 2 teaspoons chopped pecans

Dinner

Cilantro peanut stir-fry:

• 1/2 cup extra-firm tofu, cut into 1/2-inch cubes (or 2 ounces cooked chicken breast or lean steak strips)
• 2 teaspoons peanut oil, split
• 2 cups frozen stir-fry-style mixed vegetables
• 1/2-inch chunk ginger, grated
• 2 cloves garlic, minced
• 1/4 cup 100-percent pineapple juice
• 1 cup cooked brown rice
• 2 tablespoon cilantro, chopped

Dessert

Mexican hot chocolate:

• 1 cup (8 ounces) skim milk or soy milk
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon honey
• Dash of cinnamon