The flexitarian diet, which combines the words “flexible” and “vegetarian,” offers a practical option for people who want the health benefits of a mostly plant-based diet, but don’t want to give up meat completely. This eating style encourages increasing the number of plant-based foods you eat, while still allowing for occasional, moderate servings of meat, poultry, or fish. Because it isn’t strictly vegetarian or vegan, it appeals to a wide range of people. Nutrition experts often speak highly of this plan, but-like any diet-it comes with both positives and possible downsides, which we’ll cover here.
What is the flexitarian diet?
The flexitarian diet is less about rigid rules, and more about making plants the focus of your meals. It encourages you to eat mostly plant-based foods but doesn’t require you to completely cut out meat or animal products. This flexibility makes it more accessible and easier to stick with than restrictive diets that ban entire food groups.
The term became popular in 2008, thanks to Dawn Jackson Blatner’s book, “The Flexitarian Diet.” She promotes becoming a “flexible vegetarian” by adding more nutrient-rich plant foods to your meals rather than focusing on strict restrictions. This idea works well for those who want to eat healthier but aren’t ready to stop eating meat altogether.
How does the flexitarian diet work?
The main draw of the flexitarian diet is that it’s easy to adjust to your own preferences. There are no strict portions, calorie counts, or special recipes to memorize (unless you want to lose weight and follow a specific plan). Instead, you gradually shift your meals to include more plant-based dishes, with meat dishes being eaten less often during the week.
This way of eating helps people improve their nutrition without feeling deprived. Since it doesn’t require cutting out foods completely, it’s easier to maintain as a long-term habit. You just make a conscious choice to eat more filling, nutritious plant foods, which over time leads to eating less animal products without forcing it.
Main principles of the flexitarian diet
- Eat mostly fruits, vegetables, legumes, and whole grains, as these are packed with essential nutrients and fiber.
- Use plant-based proteins, like beans, tofu, lentils, nuts, and seeds as your primary protein sources instead of always choosing meat.
- Allow meat and animal products sometimes, but only in small amounts and as often as you decide.
- Pick foods that are as unprocessed as possible, and limit added sugars and snacks.
What should you eat or avoid on a flexitarian diet?
The flexitarian diet focuses on what you add to your meals rather than what you take away. It centers around a variety of plant-based foods, but still leaves room for animal products in moderation. This helps provide a good mix of nutrients and lets everyone adjust to their own tastes.
Foods to include
- Vegetables: Kale, spinach, broccoli, Brussels sprouts, bell pepper, mushrooms, carrots, and more.
- Fruits: Berries, apples, oranges, grapefruit.
- Whole grains: Oatmeal, brown rice, quinoa, amaranth, millet.
- Plant proteins: Tofu, tempeh, beans (black, pinto, kidney), lentils, chickpeas, nuts and seeds (almonds, walnuts, chia, flaxseed).
- Dairy and eggs: Milk, yogurt, cheese, kefir (or non-dairy milk like almond, soy, coconut).
- Healthy fats: Avocados, olives, olive oil.
- Herbs and spices to make food more flavorful and nutritious.
Foods to limit
- Meat: Especially red and processed meats (bacon, sausage, bologna). The goal is to eat meat less often and in smaller portions.
- Added sugars: Cut down on sugary drinks, desserts, and candy.
- Refined grains: Swap white bread, white rice, and sugary cereals for whole-grain options.
- Fast food and processed snacks: These can be high in unhealthy fats, salt, and sugar.
How to handle meat and animal products
| Stage | Flexitarian Suggestion | Max Meat/Week |
|---|---|---|
| Stage 1 | 2 meatless days per week | 28 oz on other 5 days |
| Stage 2 | 3-4 vegetarian days weekly | 18 oz on other days |
| Stage 3 | 5 vegetarian days weekly | 9 oz on remaining days |
When you eat meat, choose leaner cuts and try options like organic, pasture-raised, or grass-fed beef and poultry, or wild-caught fish. The focus is on using plants as your main source of protein, making animal products just an occasional addition.
Flexitarian diet pros
Many people and health experts like this diet because of its several advantages for both health and the environment.
Weight control
Eating mostly low-calorie, high-nutrient plant foods can help you naturally eat fewer calories and feel full. Research shows people eating mostly-plant diets tend to have lower body weight and body fat than those who eat a lot of meat.
Heart health
- Plant-based foods are high in fiber and antioxidants, which help lower blood pressure and cholesterol.
- Studies show vegetarians have a lower rate of heart disease than meat eaters-about 22% lower in some cases.
- Replacing meat with more plants can lead to a healthier heart long term.
Diabetes support
- Plant-focused diets can help prevent and manage type 2 diabetes because they help with weight control and provide plenty of fiber and nutrients.
- Research shows these diets lower the risk for type 2 diabetes by up to one-third compared to diets high in animal foods.
- The fiber in these meals also helps keep blood sugar steady.
Lower cancer risk
- Diets rich in fruits, vegetables, beans, and whole grains can lower the risk of some cancers, particularly colon cancer.
- One study found those eating a mostly plant diet were 8% less likely to get colorectal cancer than non-vegetarians.
Better digestion
- Plant foods are high in fiber, which keeps your digestive system working well and helps feed healthy gut bacteria.
- A diverse, plant-based diet offers both soluble and insoluble fiber, which helps prevent constipation and supports gut health.
Good for the planet
- Raising livestock for meat uses a lot of land, water, and resources, and produces many greenhouse gases.
- Cutting back on meat helps reduce your impact on the environment. Going flexitarian can lower greenhouse gas emissions by about 7% per person.
Flexible and easy to stick with
- You’re less likely to feel deprived since there’s room for all food groups.
- It fits different budgets, routines, and tastes, and is easier to continue over the long term than strict plans.
Flexitarian diet cons and possible risks
The flexitarian diet has many benefits, but there are also things to watch out for. Careful meal planning is important.
Nutrient gaps
- If you cut back on animal foods but don’t replace them with other nutritious foods, you could miss out on some key nutrients, like Vitamin B12, iron, zinc, calcium, and omega-3 fats.
- Vitamin B12 is found naturally only in animal foods. You might need to eat fortified foods or take supplements.
- Iron and zinc are found in plant foods, but your body absorbs them better from meat. Eat vitamin C-rich foods with iron-rich plants to boost absorption.
- If you eat less dairy, choose plant sources of calcium like leafy greens or fortified milk alternatives. For omega-3s, consider fish, algae-based supplements, or flax seeds and walnuts.
Lack of structure
- Because the diet is flexible, some people might not know where to start or how much meat is truly “moderate.”
- Without planning, you might not get enough protein or nutrients or might revert to eating too much meat or too many processed foods.
Eating out and planning meals can be tricky
- Restaurants often focus on meat, so finding good plant-based choices may sometimes be hard.
- Learning to build satisfying meals around plants rather than meat takes some time and practice.
- Some packaged vegetarian foods are heavily processed, so it’s best to choose whole foods instead of relying on meat substitutes.
Reducing animal protein has some drawbacks
- Animal proteins are “complete” proteins, containing all essential amino acids. Some plant sources need to be combined to cover the full range.
- Plant-based proteins can be high in carbohydrates, which may need to be balanced if you have diabetes.
- Pregnant people or those with higher nutrient needs may require extra monitoring or even more animal foods or supplements.
Is the flexitarian diet good for you?
Deciding if this diet suits you depends on your health, goals, and lifestyle. The flexitarian style is flexible enough to benefit many people, but some need to be careful.
Who might benefit most?
- People who want the health perks of a plant-based diet (like better heart health, healthy weight, lower risk of diabetes or cancer) without quitting meat.
- Those who want more variety, balance, and nutrition but like having choices.
- Heavy meat-eaters looking to eat more plants without giving up foods they enjoy.
Who should get advice first?
- Pregnant or breastfeeding people may need extra guidance to get enough iron, calcium, and other nutrients.
- People with certain health conditions like diabetes or digestive issues should talk with a dietitian, since some plant-based dishes can be high in carbs or fiber.
- If you know you have certain nutrient deficiencies or follow a restrictive diet for other reasons, a registered dietitian can help you plan.
Ways to adjust the flexitarian diet for you
- Start slowly by adding more meatless meals each week.
- If you have food allergies or avoid gluten or dairy, there are plenty of alternative foods you can use.
- Keep it simple by building meals with whole grains, legumes, veggies, fruits, nuts, and seeds, and add meat, dairy, or eggs as needed to meet your nutrition needs.
FAQs about flexitarian diet pros and cons
Is the flexitarian diet restrictive?
No, it’s not a restrictive plan. You don’t need to give up any food group, but just eat more plants and cut back on meat and processed foods.
Can you get enough protein?
Yes. You get protein from beans, lentils, tofu, nuts, seeds, dairy, and eggs. If you include enough of these, protein needs are easy to meet.
Is it expensive?
Not necessarily. While fresh produce might add some cost, you’ll likely save money by buying less meat. Beans and whole grains are often affordable, too.
Is this diet better than vegetarian or vegan diets?
There is no “best” diet for everyone. Vegetarian and vegan diets have health and environment benefits but can make getting certain nutrients harder. Flexitarian eating gives you most of the benefits, while it’s easier to get nutrients like B12 since you still eat animal foods occasionally.
How often can you eat meat?
It is up to you. Many people start with two meatless days a week, then go up to three or more. For example:
- Beginner: 2 meat-free days, 28 oz meat max on the other days.
- Intermediate: 3-4 meat-free days, 18 oz meat max per week.
- Advanced: 5 meat-free days, 9 oz meat on other days.
Focus on making plants the main part of your meals, with meat as a smaller, less frequent addition.
Key takeaways for the flexitarian diet
The flexitarian diet is a practical eating style that sits between traditional diets and full vegetarianism. It lets you eat more plants for better health and less environmental impact, while still enjoying meat and animal products sometimes. Because it doesn’t have strict rules, it’s easier for most people to follow long-term. You can get the benefits of weight control, heart health, and reduced disease risk, while cutting down on your environmental footprint. Just remember that planning is important, especially if you have special nutrient or health needs, to make sure you get a variety of whole, nutritious foods. With a little effort, the flexitarian diet can be a healthy, balanced, and realistic way to eat well for life.