A Flexitarian Shopping List

Meat is getting a lot of bad rep, as it should- it’s pretty resource intensive and we definitely eat too much of it on average. So this new flexitarian word is now coming up everywhere. But what does it mean? Well, people saying they’re flexitarian are typically trying to reduce their meat consumption.

But is “flexitarian” just an excuse for meat eaters to continue on their merry way? Well, not if you can actually stick to cutting back. The issue with eating a flexitarian diet though, is that you have to practice more due diligence than anyone less if you’re trying to eat sustainably. So, you can’t give up meat? Fair, but saying you’re cutting back on meat while diving into that burger sounds like getting the best of both worlds- eating what you want AND sounding like you care. We don’t want that, right? 

So here’s an individual’s weekly shopping list (with some numbers) to help hold your inner wolf accountable. Toggle for more info/tips. 

*disclaimer: while this shopping list should meet your nutritional needs, its best to consult with an expert if you’re worried about nutrition. 

Get locally if possible. Organic if not, and look for farmer cooperatives or companies sourcing from small farmers. Choose poultry most of the time, occasionally pork or pasture-rased beef (once every 1-2 months). 

That’s about 9 slices of cheese. 

And same thing as meat- try local, if not, organic, and focus on cooperatives or companies sourcing from small farmers. 

This is about 2-3 fillets. This is best to buy a bag of frozen, and then have for a few weeks. 

IMPORTANT: use Seafood Watch App to buy sustainably sourced. 

Buy local buy local buy local- this is getting easier and easier to do. Half carton should last you 2 weeks (3 eggs a week) for an individual. 

Really like eggs? Cut back on the meat and go for the whole carton. 



Except for potatoes, really should just eat the equivalent of 1 large sweet potato a week. 

Obviously buy local if you can, or use the Seasonal Food Guide if you can’t. 

Careful of food waste. 

For your grains, stick to whole grain with a minimum amount of ingredients listed i.e. your bread shouldn’t have added sugar. 

200-250 grams a day (3-5 slices of bread or 1.25 cups of rice). 

Not much more to this one. Obviously go for organic if possible. 

Go nuts (but not that nuts…). Stick to a handful a day. 

Stay away from palm oil or canola. 

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