In today’s fast-paced world, more and more people are looking for ways to eat healthier without giving up the foods they love. If you’re interested in improving your health while also making a positive impact on the environment, the flexitarian diet might be the perfect fit for you. This flexible, plant-forward eating plan allows you to enjoy the benefits of a vegetarian lifestyle without entirely giving up meat. And guess what? Adding Designer Wellness protein-packed powders and protein smoothies into your routine makes it even easier to follow.
What Is a Flexitarian Diet?
The flexitarian diet, also known as a semivegetarian diet, focuses on increasing the intake of plant-based foods while still allowing for moderate amounts of animal products. This diet is all about flexibility—it’s designed to meet you where you are and help you gradually transition to eating more plants.
For example, you may want to go fully plant-based, but your partner or family is not on board. Rather than make two different dinners, you can follow plant-based for breakfast and lunch and have animal products in the evening. This eating style is about being “mostly plants” rather than “anti-meat.”
Why Flexitarian?
Many people are drawn to the flexitarian diet because it offers the best of both worlds. You get to enjoy the flavors and nutrients of a plant-based diet while still allowing yourself the occasional animal products. This approach not only supports your health but also contributes to a more sustainable and environmentally friendly lifestyle.
Health Benefits of the Flexitarian Diet
The flexitarian diet offers health benefits similar to those of a fully vegetarian or Mediterranean diet. Research shows that adopting a flexitarian lifestyle can improve metabolic health, assist with weight management, and lower the risk of type 2 diabetes.
Weight Management and Metabolic Health
Studies have shown that people who follow a semivegetarian diet tend to have lower body mass index (BMI) and better glucose and insulin levels compared to those who consume more meat. A plant-forward diet is naturally lower in calories and higher in fiber, making it easier to manage weight and maintain healthy blood sugar levels.
Incorporating protein-rich Designer Soy smoothies into your flexitarian diet can also support your health goals and make a mostly plant-based diet even easier. . Smoothies made with high-quality protein powders provide the essential nutrients your body needs to build and repair muscle, support digestion, and keep you feeling full and satisfied. Pairing a plant-based protein powder like Designer Soy with fruits and vegetables is an easy way to help you stay full and provide you with the essential nutrients.
Diabetes Prevention
The flexitarian diet has been linked to a reduced risk of type 2 diabetes. By increasing your intake of fiber-rich fruits, vegetables, and whole grains while cutting back on meat, you can help stabilize blood sugar levels and improve insulin sensitivity. Studies have found that the less meat you consume, the lower your risk of developing type 2 diabetes.
Ground flaxseed, leafy greens, berries, avocado, spirulina, cashews, chia seeds, and cacao are great plant-based additions to Designer Wellness smoothies, which can further decrease your risk of blood sugar issues.
Environmental Impact of the Flexitarian Diet
Beyond its health benefits, the flexitarian diet is also an eco-friendly choice. Research from Johns Hopkins University has shown that adopting a flexitarian diet—where two out of three meals each day are plant-based—can lead to a 41% reduction in food-related greenhouse gas emissions. By eating less meat, you’re helping to reduce the environmental impact of food production, making the world a little greener with each meal.
The Power of Smoothies in a Flexitarian Diet
Smoothies are an excellent way to incorporate more plant-based foods into your diet, especially when they’re packed with protein. They’re quick, convenient, and can be customized to suit your taste preferences and nutritional needs. Whether you’re looking for a post-workout recovery drink or a nutritious breakfast on the go, protein drinks, and smoothies can provide a delicious, nutrient-dense option that keeps you on track with your flexitarian goals.
Protein-Packed Smoothie Recipes
Here are a few smoothie recipes that are perfect for your flexitarian diet:
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Green Protein Smoothie:
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1 cup spinach
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1 banana
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1 scoop Designer Soy protein powder
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1 cup unsweetened oat milk
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1 tablespoon chia seeds
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1 teaspoon honey
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Berry Blast Smoothie:
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1 cup mixed berries (strawberries, blueberries, raspberries)
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1 scoop vanilla Designer Soy protein powder
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1 cup unsweetened flax milk
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1 tablespoon flaxseeds
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Tropical Protein Smoothie:
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1 cup frozen pineapple
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1/2 cup mango
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1 scoop Designer Soy protein powder
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1 cup coconut water
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1 tablespoon hemp seeds
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Peanut Butter Chocolate Smoothie:
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1 banana
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1 scoop chocolate Designer Soy protein powder
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1 tablespoon natural peanut butter
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1 cup unsweetened almond milk
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1 tablespoon cacao nibs
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Avocado Protein Smoothie:
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1/2 avocado
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1 scoop vanilla Designer Soy protein powder
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1 cup spinach
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1/2 apple
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1 cup coconut water
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1 tablespoon hemp seeds
7-Day Flexitarian Meal Plan with Smoothies
To help you get started on your flexitarian journey, here’s a 7-day meal plan that incorporates smoothies into your daily routine:
Day 1
Breakfast: Designer Wellness Berry Blast Smoothie
Lunch: Quinoa and black bean salad with chopped cucumbers and a lemon-tahini dressing
Snack: Carrot sticks with hummus
Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice
Day 2
Breakfast: Designer Wellness Green Protein Smoothie
Lunch: Chickpea and vegetable wrap with whole sprouted grain tortilla
Snack: Apple slices with almond butter
Dinner: Lentil soup with a side of whole-grain bread
Day 3
Breakfast: Designer Wellness Tropical Protein Smoothie
Lunch: Mixed greens salad with avocado, cherry tomatoes, cucumbers, and a balsamic vinaigrette
Snack: Mixed nuts and dried fruit
Dinner: Grilled salmon with roasted sweet potatoes and asparagus
Day 4
Breakfast: Designer Wellness Peanut Butter Chocolate Smoothie
Lunch: Veggie stir-fry with tofu, brown rice, and soy sauce
Snack: Fresh berries with a handful of almonds
Dinner: Black bean and sweet potato tacos with salsa and guacamole
Day 5
Breakfast: Designer WellnessAvocado Protein Smoothie
Lunch: Lentil and barely bowl with roasted vegetables
Snack: Sliced cucumber with hummus
Dinner: Black bean pasta with tomato sauce, spinach, and mushrooms
Day 6
Breakfast: Designer Wellness Green Protein Smoothie
Lunch: Stuffed bell peppers with quinoa, black beans, and corn
Snack: Sliced bell peppers with guacamole
Dinner: Baked cod with a side of steamed broccoli and brown rice
Day 7
Breakfast: Designer Wellness Berry Blast Smoothie
Lunch: Spinach and chickpea salad with a lemon-olive oil dressing
Snack: Fresh fruit salad
Dinner: Veggie burger on a whole grain bun with sweet potato fries
Conclusion
The flexitarian diet offers a balanced, flexible approach to eating that allows you to enjoy the benefits of a plant-based diet without entirely giving up meat. By incorporating protein-packed smoothies into your daily routine, you can easily increase your intake of fruits and vegetables while enjoying a convenient and delicious source of nutrition.
Not only does the flexitarian diet support your health goals—such as weight management, metabolic health, and diabetes prevention—it also has a positive impact on the environment. By reducing your meat consumption, you contribute to a more sustainable world, making a difference with every meal.
So why not try the flexitarian diet? Start by incorporating more plant-based meals into your week, experiment with delicious Designer Soy protein drinks and smoothie recipes, and watch as you start feeling healthier and more energized. The journey to better health and a greener planet begins with the choices you make today.
By Ginger Cochran, MS, RDN, CDCES, EP
