Flexitarian diet: 7 days of menus

Dr Franck Gigon, co-author of The flexitarian method, offers you a 7-day menu to introduce you to flexitarian diet.

The principle of this flexitarian diet: products of animal origin 2 to 4 times maximum per week, to increase or decrease according to your desires or your goals. Discover this week of menus proposed by Dr Franck Gigon, co-author with Damien Galtier of the book The flexitarian method (First editions).

Flexitarian week: day 1
Breakfast

Oatmeal, fresh fruit and organic vegetable milk
Organic coffee or tea
Lunch

Grilled chicken with brown rice
1 soy yogurt with pieces of apple or pear
Having dinner

Green salad with nuts and olive oil
1 slice of toasted black bread
Fruits
Also read: It’s Monday, it’s veggie!

Flexitarian week: day 2
Breakfast

2 slices of toasted black bread (integral)
Vegetable butter, and honey or jam
Organic coffee or tea
Lunch

Lentil salad with feta squares
1 buckwheat pancake with salted butter
1 bunch of grapes
Having dinner

Homemade vegetable soup
Olive flat bread
1 organic soy yogurt sweetened with honey
Read also: 5 good reasons to eat less meat

Flexitarian week: day 3
Breakfast

1 bowl of organic muesli, 15 chopped nuts and fresh fruit
Organic coffee or tea
Lunch

Wok vegetables with marinated tofu squares
Organic honey yogurt
Having dinner

Sweet potato, hummus and black grape salad
Fruits
Read also: 5 ways to eat more plant protein

Flexitarian week: day 4
Breakfast

Oatmeal, fresh fruit and organic vegetable milk
Organic coffee or tea
Lunch

Grilled trout with carrots and steamed broccoli, lemon juice
1 slice of wholemeal nut bread
Fruits
Having dinner

Sweet potato, zucchini and raisin tagine
1 whole wheat pita bread
Fruits
Read also: The top 8 Nordic foods

Flexitarian week: day 5
Breakfast

2 slices of toasted black bread (integral)
Organic vegetable butter, honey or jam
Organic coffee or tea
Lunch

Spinach, red onion and walnut salad
½ bowl of hummus
1 unsweetened organic fruit compote
Having dinner

Fresh couscous with almonds and oranges
Cranberry Baked Bananas
Read also: Raw food: 4 tips to get started smoothly

Flexitarian week: day 6
Breakfast

1 bowl of organic soy yogurt, 15 chopped nuts, fresh fruit
Organic coffee or tea
Lunch

Quinoa and roasted carrots with 2 fried eggs
1 slice of whole wheat bread
Fruits
Having dinner

Homemade vegetable soup
1 slice of toasted black bread
A handful of prunes
Also read: What does being vegan mean?

Flexitarian week: day 7
Breakfast

Organic muesli, fresh fruits and organic vegetable milk
Organic coffee or tea
Lunch

Semi-brown rice with shrimps and ginger
Green vegetables
Unsweetened organic fruit compote
Having dinner

Green salad with nuts, olive oil and grapefruit pieces
1 slice of black bread
Honey soy yogurt