Can you be a vegetarian but still eat meat? Exploring the Flexitarian Approach

October 24, 2025 •

4 min read

According to some surveys, as many as 36% of American adults identify as flexitarian, showing a growing movement toward more flexible diets. This trend offers a practical answer to the seemingly contradictory question: 'Can you be a vegetarian but still eat meat?'

Quick Summary

The flexitarian diet is a semi-vegetarian eating style that focuses on plant-based foods while allowing for occasional, moderate consumption of meat and animal products. It provides a balanced nutritional approach with numerous health and environmental benefits, attracting those who want to reduce their meat intake without strict rules.

Key Points

Flexitarianism isn't Vegetarianism: A flexitarian is a semi-vegetarian who primarily eats plant-based meals but occasionally consumes meat, unlike a traditional vegetarian.
Health Benefits: This eating pattern can lead to lower body weight, improved heart health, and a reduced risk of type 2 diabetes by emphasizing plant-based foods.
Nutrient Planning is Key: Attention must be paid to nutrients often found in meat, such as Vitamin B12, iron, and zinc. These can be sourced from fortified foods, supplements, or strategic food pairings.
Environmental Impact: Eating less meat, even occasionally, can contribute to a lower carbon footprint and a more sustainable food system.
Flexible and Adaptable: The diet is highly customizable based on individual preferences, allowing for a gradual transition toward eating less meat and more plants.
Not a 'Cheat' Day: A flexitarian lifestyle is a conscious reduction of meat consumption, not an excuse for inconsistent eating habits.

The Flexitarian Philosophy: Finding the Middle Ground

Strictly speaking, a vegetarian is someone who does not eat any meat or seafood. Therefore, eating meat disqualifies a person from being a vegetarian in the traditional sense. The phrase 'Can you be a vegetarian but still eat meat?' is a paradox that points to a specific modern eating style known as a flexitarian, or semi-vegetarian, diet. A flexitarian follows a mostly plant-based diet but occasionally incorporates meat, poultry, or fish. This flexible approach appeals to those who wish to reap the health and environmental benefits of a plant-forward diet without giving up meat entirely.

Defining the Semi-Vegetarian Spectrum

Flexitarianism exists on a spectrum, with some individuals eating meat very infrequently, while others may do so on a weekly basis. This dietary pattern is distinct from other semi-vegetarian or plant-based diets, which have their own specific rules:

Pescatarian: A person who eats fish and seafood but no red meat or poultry.
Pollotarian: An individual who consumes poultry but avoids red meat and pork.
Lacto-ovo-vegetarian: The most common form of vegetarianism, which excludes meat, fish, and poultry but includes dairy products and eggs.

The flexitarian diet is less rigid than any of these, allowing for greater freedom in dietary choices. The core idea is reduction, not elimination.

Flexitarian vs. Vegetarian: A Comparative Look

To better understand the differences, here is a comparison of traditional vegetarian and flexitarian diets:


Feature	Traditional Vegetarian	Flexitarian
Meat/Poultry	Excludes all meat and poultry.	Allows occasional, moderate consumption.
Fish/Seafood	Excludes all fish and seafood.	Allows occasional, moderate consumption.
Dairy	Often included (lacto-ovo).	Included in moderation.
Eggs	Often included (lacto-ovo).	Included in moderation.
Flexibility	Strict rules, no animal flesh allowed.	Flexible, adaptable based on personal preferences.
Core Principle	Avoids animal flesh for ethical, health, or other reasons.	Reduces animal product consumption for health, environment, or lifestyle.

Health Benefits of Embracing a Flexitarian Diet

Adopting a flexitarian diet can offer significant health advantages, drawing from the benefits of both plant-based and traditional eating patterns:

Improved Heart Health: Reducing red and processed meat intake while increasing consumption of fruits, vegetables, and whole grains can significantly lower the risk of heart disease. Plant-based foods are often lower in saturated fats and cholesterol.
Weight Management: Studies show that people following semi-vegetarian diets tend to have a lower body mass index (BMI) than those with an omnivorous diet. High-fiber, plant-based foods promote satiety, helping with calorie control.
Lower Risk of Type 2 Diabetes: The increased fiber intake and reduced consumption of saturated fats associated with this diet can improve insulin sensitivity and help prevent type 2 diabetes.
Cancer Prevention: Research indicates that reducing meat consumption, particularly red and processed meats, can lower the risk of certain cancers, such as colorectal cancer.
Nutrient-Dense Eating: A well-planned flexitarian diet is rich in vitamins, minerals, and antioxidants, primarily from plant-based sources.

Navigating Nutrition as a Flexitarian

While the flexitarian diet offers many benefits, it's essential to plan your meals to ensure adequate nutrient intake, especially when reducing meat consumption. Some nutrients can be harder to obtain, but smart food choices can fill the gaps.

Protein: Plant-based protein sources like beans, lentils, tofu, tempeh, and nuts should form the foundation of your meals. By eating a variety of plant proteins throughout the day, you can get all the essential amino acids your body needs.
Iron and Zinc: Plant-based (non-heme) iron isn't absorbed as well as the heme iron found in meat. To maximize absorption, pair iron-rich plant foods (like spinach, lentils, and fortified cereals) with vitamin C sources (e.g., citrus fruits, broccoli). Nuts, seeds, and legumes are good plant-based sources of zinc.
Vitamin B12: This vitamin is primarily found in animal products. Depending on how little meat you eat, supplements or fortified foods (like some cereals and plant-based milks) may be necessary to prevent a deficiency.
Omega-3 Fatty Acids: These healthy fats are abundant in fatty fish. If fish is eaten only occasionally, consider alternative sources like flaxseed, chia seeds, and walnuts, or take an algal oil supplement.

Practical Tips for Adopting a Flexitarian Lifestyle

Transitioning to a flexitarian diet can be a gradual and rewarding process. Here are some actionable tips:

Start with 'Meatless Mondays': Dedicate one or two days a week to completely plant-based meals to build familiarity and confidence with vegetarian cooking.
Focus on Additions, Not Just Subtractions: Instead of focusing on what you're cutting out, concentrate on adding more plant-based foods to your plate, like legumes, whole grains, and a wide variety of vegetables.
Experiment with Meat Alternatives: Incorporate plant-based proteins like tofu, tempeh, or lentils into classic dishes to reduce the amount of meat used. For example, use half ground meat and half mushrooms in spaghetti sauce.
Emphasize High-Quality Animal Products: When you do choose to eat meat, opt for high-quality, sustainably sourced, or grass-fed options.

Conclusion: The Flexible Path to Better Nutrition

While the answer to 'Can you be a vegetarian but still eat meat?' is no in the traditional sense, the popularity of the flexitarian diet shows that many people are seeking a middle ground. This adaptable, semi-vegetarian lifestyle allows for a primarily plant-based diet without the rigidity of complete abstinence from meat. By prioritizing whole foods, focusing on proper nutrient sourcing, and making conscious choices, individuals can achieve significant health and environmental benefits. It’s a sustainable and enjoyable approach to eating that recognizes that dietary perfection isn’t the goal; consistent, mindful choices are what matter most.

For more detailed information on balanced plant-based eating, the Mayo Clinic provides excellent resources on the vegetarian diet and getting the best nutrition.

Frequently Asked Questions

The main difference is that a vegetarian strictly avoids all meat, poultry, and fish, while a flexitarian follows a mostly plant-based diet but includes these animal products occasionally and in moderation.

There is no strict rule, as flexitarianism is a flexible diet. Some may eat meat only on special occasions, while others might include it a few times a week in small portions, focusing primarily on plant-based meals.

Yes, it can be very healthy. By emphasizing fruits, vegetables, whole grains, and legumes, and reducing high-fat animal products, it offers many of the same health benefits as vegetarianism, including improved heart health and weight management.

Flexitarians should pay attention to their intake of nutrients like Vitamin B12, iron, and zinc, which are abundant in meat. These can be obtained from fortified plant-based foods, legumes, seeds, nuts, and potentially supplements.

It can. Studies show that people on semi-vegetarian diets tend to have a lower body weight and BMI. The high fiber content in plant-based foods helps increase satiety, aiding in calorie control.

A pescatarian is a specific type of semi-vegetarian who eats fish and seafood but no other meat. A flexitarian has more flexibility and may include any type of meat occasionally, not just fish.

No, it is often seen as an easier transition than going full vegetarian or vegan because of its flexible nature. You can start with simple changes, like dedicating a few meatless days a week and gradually increasing your plant-based meals.