What Is a Flexitarian Diet Plan, and Is It Healthy?
Key takeaways:
The flexitarian diet is a semi-vegetarian diet. People who follow this diet still eat meat and other animal products but in a limited amount.
The flexitarian diet may offer nutritional benefits, especially when it emphasizes whole, fresh foods.
The flexitarian diet can be a good option for those who want to eat less meat but aren’t ready or willing to be fully vegetarian.
Some people use the flexitarian diet as a stepping stone toward becoming vegetarian or vegan.
Table of contents
Vegetarian and vegan diets are nothing new. For decades, people have adopted these eating patterns for ethical, environmental, and personal reasons. Research also shows the many nutritional benefits of eating less meat and focusing more on plant-based foods.
The flexitarian diet is a newer addition to the diet lineup for those who want to eat less meat but don’t want to follow a strictly meatless diet. Here’s a closer look at what the flexitarian looks like and how it can support your nutrition goals.
What is the flexitarian diet?
A flexitarian diet plan is mostly vegetarian but allows for occasional meat or fish. It typically includes eggs and dairy products as well. The name combines the words “flexible” and “vegetarian.” Some people also refer to it as the “reducetarian diet” or “semi-vegetarian diet.”
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Dietitian Dawn Jackson Blatner introduced the term in her 2008 book, “The Flexitarian Diet.” Blatner explained that you don’t have to be fully vegetarian to get some of the many known nutritional benefits.
Blatner promotes five key food groups in the flexitarian diet:
Plant-based protein, including beans, lentils, tofu, and tempeh
Fruits and vegetables
Whole grains like brown rice and oatmeal
Dairy products and plant-based milk alternatives like soy milk
“Sugar and spice,” meaning seasonings and condiments to make nutritious eating sustainable
What types of meat are allowed as part of the flexitarian diet?
The flexitarian diet allows for all types of meat but in moderation. This can include:
Beef
Chicken
Turkey
Pork
Fish
Seafood
The goal is to have five or more meat-free days a week or no more than 9 oz of meat per week (one palm-size portion is about 3 oz), according to Blatner’s book.
Nutritional benefits of a plant-based diet: You don’t need to be a vegetarian to fill your plate with vegetables and reap the benefits of a plant-focused diet.
Eating for the environment: The planetary health diet encourages eating in a way that’s sustainable for the environment. Here’s how it can benefit you — and the planet.
Plant-based protein sources: Whether you’re vegan, vegetarian, or just curious about getting more protein from plants, these options are worth checking out.
The diet doesn’t have strict rules about which meat you can eat. That said, if you’re trying flexitarianism to improve your cardiovascular function, you may want to focus on heart-healthy proteins like lean poultry, fish, and seafood.
What are the health benefits of a flexitarian diet?
Following the general principles of a flexitarian diet can have some benefits. Eating less meat while maintaining a balanced, nutritious diet leads to helpful habits like:
Eating more fiber: Most people in the U.S. don’t get enough fiber. But fiber is beneficial for digestive health and managing cholesterol, blood sugar, and weight. A flexitarian diet encourages eating fiber-rich foods like beans, grains, and vegetables.
Eating fewer saturated fats: There are different types of fats, and they affect you in different ways. Saturated fats can raise your cholesterol levels. Animal products, especially red and processed meats, are high in saturated fats. Following a flexitarian diet will likely lower how many saturated fats you consume.
Getting a wide variety of vitamins: Flexitarian diets emphasize fruits and vegetables, which can help you get a wide range of vitamins and minerals.
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These dietary habits can benefit different aspects of your health. Research on flexitarian diets has found some evidence that eating less meat may lower your risk of:
Extra body weight
High blood pressure
High cholesterol
Heart disease
Type 2 diabetes
Certain types of cancers
Who is the flexitarian diet a good option for?
The flexitarian diet can be a good option for a lot of people. Maybe you’re simply interested in eating less meat. Or perhaps you’re curious about vegetarianism but don’t want to completely cut meat from your diet. A flexitarian approach can help you experiment and transition slowly.
People tend to choose a flexitarian diet to:
Eat a more nutritious and balanced diet
Lower their environmental impact
However, the flexitarian diet may be challenging for people with a history of eating disorders. While the flexitarian diet isn’t very restrictive, avoiding certain foods can be triggering for some. Talk with a healthcare professional or nutritionist about whether a flexitarian diet may be right for you.
Can you lose weight on the flexitarian diet?
Yes, it’s possible to lose weight while following a well-planned flexitarian diet. One reason this diet may support weight loss is that it tends to be high in fiber. For example, replacing meat with beans in a meal increases fiber intake. Fiber slows digestion, which may help you feel full longer. Plus, plant-based proteins can also help you find a comfortable weight.
A flexitarian diet may also help you cut down on saturated fats, which are found in animal products like red meat and high-fat dairy products. Diets with lots of high-fat foods may add extra calories, making weight management more challenging. The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of your daily calories.
If you’re trying to find a comfortable weight, being mindful of your portion sizes can help, whether or not you’re following a flexitarian diet. Consider meeting with a registered dietitian if you’re curious about portion sizes and how they play a role in finding a comfortable, sustainable weight.
How does the flexitarian diet differ from the Mediterranean diet?
The flexitarian diet and the Mediterranean diet have a lot in common. Both emphasize plant-based proteins, whole grains, and fresh produce. They also both allow for moderate meat intake. As a result, they can have similar nutritional benefits, such as increased fiber intake and reduced saturated fat.
But there are a few differences. The Mediterranean diet steers away from red meat, which is high in saturated fats. Instead, it encourages fish and seafood. Chicken is also OK in moderation in the Mediterranean diet.
Another difference is that the Mediterranean diet allows for moderate amounts of low-fat dairy products. The flexitarian diet doesn’t limit dairy.
Frequently asked questions
You don’t need to completely avoid any foods with the flexitarian diet. This is the idea behind its flexibility. You can eat eggs, dairy products, and all types of meat — it just recommends eating them in moderation.
Although the flexitarian diet isn’t very restrictive, it may not be the right fit for everyone. In general, diets can be difficult to maintain long-term, which can lead to weight cycling. If you’re used to eating a lot of animal meat, planning meals and getting the right amount of protein may also be more challenging.
The bottom line
A nutritious diet isn’t an all-or-nothing approach. Reducing your meat intake can lead to noticeable changes in your health, especially if you replace animal products with high-quality plant proteins. This includes beans, tofu, tempeh, and nuts. Talk to a registered dietitian if you need support or tips for reducing your meat intake.
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References
American Heart Association. (2023). How does plant-forward (plant-based) eating benefit your health?
American Heart Association. (2024). Picking healthy proteins.
BBC. (n.d.). Vegan v. flexitarian diet–which will save the planet?
Derbyshire, E. J. (2017). Flexitarian diets and health: A review of the evidence-based literature. Frontiers in Nutrition.
Jovanovski, E., et al. (2020). Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition.
MedlinePlus. (2024). Facts about saturated fats.
Millstein, S. (2024). Is veganism really growing? Using data to track the trend. Sentient.
National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Food portions: Choosing just enough for you.
National Institute of Mental health. (2024). Eating disorders.
Quagliani, D., et al. (2016). Closing America’s fiber intake gap. American Journal of Lifestyle Medicine.
