When it comes to embarking on a wellness journey, there is nothing more stressful than deciding on a particular food regime. Should you go raw vegan, gluten and dairy free, or pescatarian? Is meat the enemy or a necessary source of protein? So many contradicting opinions can make one genuinely confused about which journey is the right one for them. That’s exactly why the “Flexitarian Reset” has skyrocketed in popularity, a way to move more closely towards a holistic way of eating more plants and greens, while not stressing yourself out by strict rules. Instead of “eat less meat,” being a flexitarian centers autonomy, intuition, and most importantly, flavor.
Here’s how Black women are creating a gentler path to wellness by choosing flexibility over restriction, and how you can do the same.
What Is Flexitarianism?
The flexitarian diet can be defined as a semi-vegetarian, plant-forward way of eating that emphasizes mostly plant-based foods while still allowing for meat, fish, eggs, and dairy in moderation. It’s much less about restriction and abiding by rigid lines, and more about making intuitive choices and allowing your body to take the lead.
The term itself was coined by registered dietitian Dawn Jackson Blatner, who wrote “The Flexitarian Diet,” a book that walks one through how to adapt your lifestyle to flexitarianism. Blatner describes it as “not anti-meat, just pro-plant,” focusing on increasing plant foods rather than cutting out animal products entirely. It’s a flexible way to live a healthier lifestyle while eliminating shame and decision fatigue.
For Black women who are already juggling full and busy lives as caretakers and professionals, going the flexitarian route can be the most sustainable way to eat well without burning out mentally or feeling like you’re restricting yourself. Among its countless health benefits, being a flexitarian also leads to a reduced risk of Type 2 Diabetes, which Black women are more prone to. Plant-based foods, particularly legumes, whole grains, and vegetables, have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels. Incorporating more of these foods into your diet can help stabilize blood sugar levels and improve insulin sensitivity. Some more benefits of a flexitarian lifestyle for women include:
- Reduces food stress and guilt
- Supports hormonal balance, including for those with PCOS or perimenopause
- Encourages sustainable weight management
- Improves gut health and digestion
- Boosts energy levels
- Supports heart health
- Promotes a healthier emotional relationship with food
- Fits into travel and real-life busy schedules
- Environmental alignment without pressure
- Encourages body autonomy and choice
- Supports mental and emotional well-being
- Promotes longevity and long-term health
Dr. Evelyn Thompson is a professional nutritionist who finds the flexitarian diet to be pivotal.
“The flexitarian diet is one of the most sustainable eating patterns. It combines the health benefits of plant-based foods with the flexibility of occasional meat consumption. It’s not about perfection, but about making mindful choices for long-term health,” Thompson explained.
A Week of Being a Flexitarian
For someone just getting started, the flexitarian reset usually looks like having two or three meals a day that are fully plant-based, a few meals throughout the week with fish, chicken, eggs, or dairy, with zero calorie counting and no “bad food” rules.Want to give it a try for yourself? Here’s a snapshot of meals you could eat for the week as a flexitarian, proving it’s much easier (and delicious!) than one may think.
Monday
- Breakfast: Greek yogurt with berries, chia seeds, and honey
- Lunch: Chickpea salad wrap
- Dinner: Roasted veggie bowl with quinoa, sweet potatoes, broccoli, and tahini
Tuesday
- Breakfast: Avocado toast with olive oil, chili flakes, and a soft-boiled egg
- Lunch: Lentil soup with whole-grain bread
- Dinner: Chicken tacos with cabbage slaw, avocado, and black beans
Wednesday
- Breakfast: Smoothie with spinach, banana, peanut butter, and oat milk
- Lunch: Mediterranean grain bowl with farro, hummus, cucumber, tomato, olives)
- Dinner: Pasta with marinara, sautéed mushrooms, spinach, and nutritional yeast
Thursday
- Breakfast: Scrambled eggs with spinach and feta
- Lunch: Leftover pasta or grain bowl
- Dinner: Stir-fried tofu with mixed veggies and brown rice
Friday
- Breakfast: Overnight oats with almond butter and berries
- Lunch: Caprese sandwich
- Dinner: Salmon with roasted asparagus and potatoes
Saturday
- Breakfast: Whatever sounds good (have fun with no rules!)
- Lunch: Big mixed-greens salad with nuts, seeds, roasted veggies, and vinaigrette
- Dinner: Veggie pizza
Sunday
- Breakfast: Oatmeal with cinnamon, walnuts, and fruit
- Lunch: Black bean & veggie burrito bowl
- Dinner: Vegetable curry with chickpeas and rice