Can you be vegan and eat meat sometimes?: Understanding Different Dietary Paths

October 24, 2025 •

4 min read

According to The Vegan Society, veganism is a philosophy and way of living that seeks to exclude all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose. Therefore, to definitively answer the question 'Can you be vegan and eat meat sometimes?', the answer is no; eating meat, even occasionally, fundamentally contradicts the ethical and dietary principles of a vegan lifestyle.

Quick Summary

Strictly following a vegan diet and consuming meat, even rarely, are contradictory practices. For those seeking a mostly plant-based eating pattern with occasional meat, the correct terminology is often flexitarian or a flexible plant-based diet.

Key Points

Definitionally incompatible: Eating meat, even occasionally, means you are not following a vegan diet based on its core definition.
Flexitarian is the correct term: A flexitarian diet is the appropriate name for a mostly plant-based eating pattern that includes occasional meat.
Expect digestive adjustments: Reintroducing meat after an extended period of veganism can cause temporary digestive issues like bloating and constipation.
Start slow when reintroducing meat: To minimize discomfort, begin with small, lean portions and gradually increase intake while continuing to eat plenty of plants.
Consider your 'why': Understanding whether your motivation is ethical, health-based, or environmental will help determine the most suitable dietary label for you.
Consult a professional for a smooth transition: A registered dietitian can provide guidance on balancing nutrients and minimizing discomfort when changing dietary habits.

Defining Veganism vs. Dietary Habits

The fundamental distinction lies in understanding what 'vegan' truly means. While many people associate it with a diet that excludes animal products, it is, in its purest form, a lifestyle rooted in ethical and philosophical opposition to animal exploitation. This means abstaining from not just meat, but all animal products—including dairy, eggs, and honey—as well as materials like leather and wool. The ethical principle is the driving force, not simply the food on the plate. Eating meat, regardless of frequency, is a direct contradiction of this core tenet and means a person is not following a vegan lifestyle.

The Rise of the Flexitarian Diet

For those who wish to prioritize plant-based foods but still enjoy meat occasionally, the more accurate term is 'flexitarian'. This term is a portmanteau of 'flexible' and 'vegetarian' and perfectly describes a semi-vegetarian style of eating that emphasizes plant-based foods while allowing for moderate and occasional consumption of animal products.

A flexitarian approach offers several advantages, as highlighted by health experts:

Health Benefits: A diet focused predominantly on whole, plant-based foods is associated with numerous health benefits, including lower risks of heart disease, type 2 diabetes, and certain cancers. By emphasizing fruits, vegetables, nuts, seeds, and whole grains, flexitarians can reap many of these rewards.
Nutritional Balance: Eating small amounts of animal products can help ensure adequate intake of nutrients that can be more challenging to obtain on a strictly vegan diet, such as Vitamin B12, iron, and omega-3 fatty acids.
Practicality and Social Ease: This dietary pattern is often more sustainable and less restrictive for many people, especially in social situations or when dining out. It allows for flexibility without the pressure of a perfect, uncompromising diet, which is a common barrier for those considering a full shift away from meat.

Health Considerations When Reintroducing Meat

For someone who has been strictly vegan for an extended period and decides to reintroduce meat, there are several potential health and digestive considerations. The human digestive system, including its gut microbiome, adapts over time to the foods it regularly processes.

Potential Digestive Changes

Initial Discomfort: The quantity and density of proteins and fats in meat can be a shock to a system that has been processing only plant matter for years. This may result in temporary bloating, gas, or heartburn.
Changes in Bowel Habits: Meat is low in fiber compared to most plant-based foods. This reduction in fiber intake can lead to constipation as the digestive system adjusts.
Microbiome Shift: The trillions of bacteria in your gut shift and change based on your diet. The gut microbiome of a vegan will differ significantly from that of a meat-eater. Reintroducing meat means your body must produce different digestive enzymes and that the gut bacteria will begin to change again.

Easing the Transition Back to Meat

To mitigate potential digestive issues, experts recommend a gradual reintroduction process.

Start Slowly: Introduce meat in very small portions, perhaps just one or two servings every few days.
Choose Lean Cuts: Begin with lean proteins like chicken or fish before moving to heavier red meats.
Balance Your Plate: Continue eating plenty of high-fiber plant foods alongside the meat. This helps ease digestion and keeps your diet balanced.
Listen to Your Body: Pay close attention to how you feel. If certain meats or quantities cause discomfort, scale back or try a different type.

Vegan vs. Flexitarian: A Comparative View


Feature	Vegan Diet	Flexitarian Diet	Plant-Based Diet
Definition	A lifestyle and diet excluding all animal products based on ethical principles.	A semi-vegetarian diet that is predominantly plant-based but allows for occasional meat and animal products.	A dietary pattern focusing on foods derived from plants, which can include small amounts of animal products, or be strictly vegan.
Animal Products	Never consumed. Includes meat, dairy, eggs, and honey.	Occasionally consumed. No strict rules, but emphasizes moderation.	Varies. Can be strictly vegan, or include some animal products.
Motivation	Primarily ethical and philosophical opposition to animal exploitation.	Health benefits, environmental impact, and dietary flexibility.	Health, sustainability, or personal preference.
Environmental Impact	Generally lowest due to exclusion of all animal agriculture.	Lower than a traditional omnivorous diet, but higher than vegan depending on frequency of meat consumption.	Varies greatly based on the inclusion and quantity of animal products.
Key Considerations	Requires careful planning to ensure adequate Vitamin B12, iron, and other nutrient intake.	Focuses on increasing plant intake and reducing meat, offering a more balanced approach.	A broad term, requires clarity on individual goals.

Conclusion: Choosing the Right Label

In short, the phrases "vegan" and "eat meat sometimes" are fundamentally incompatible. If you eat meat, even rarely, you are not a vegan. This is not about judgment, but about clarity in dietary terminology. For those who prioritize a plant-heavy diet but seek the flexibility to occasionally eat meat, the flexitarian or broader plant-based label is the accurate and honest choice. This approach allows individuals to improve their nutrition and reduce their environmental impact without the all-or-nothing pressure that the label 'vegan' entails. The path you choose should align with your personal goals, health needs, and ethical motivations, with transparency being key. For those with specific health concerns, especially when transitioning back to a diet with meat, consulting a registered dietitian is recommended to ensure proper nutritional planning.

Frequently Asked Questions

A vegan completely abstains from all animal products, including meat, dairy, and eggs, typically for ethical reasons. A flexitarian, on the other hand, eats a primarily plant-based diet but includes meat and animal products occasionally for flexibility or nutritional balance.

It is not necessarily unhealthy, but it can cause temporary digestive discomforts like bloating, gas, and changes in bowel movements. This is because your gut microbiome and digestive enzyme production have adapted to a plant-only diet.

No, according to the official definition from The Vegan Society, eating meat on any occasion contradicts the core principle of veganism, which is to exclude all animal exploitation. It is more accurate to describe your diet as flexitarian or plant-based.

For some ethical vegans, accidentally eating meat can cause significant psychological distress due to feelings of compassion for animals. For others, particularly those who were vegan for health reasons, the reintroduction can lead to relief or satisfaction.

When moving away from a strict vegan diet, you may need to focus on nutrients that are easier to obtain from animal products, such as Vitamin B12, iron, and omega-3 fatty acids. These can also be managed through fortified foods or supplements.

Start with small, lean portions of meat like chicken or fish. Continue to eat plenty of fiber from plant sources and ease into meat consumption gradually. Consulting a dietitian can also be very helpful.

A vegan diet generally has a lower environmental impact, including lower greenhouse gas emissions and land use, compared to a flexitarian diet. However, a flexitarian diet has a significantly lower impact than a traditional omnivorous diet, and it may be a more realistic and sustainable long-term option for many people.