Can you eat any meat on a plant-based diet?

November 11, 2025 •

4 min read

While the terms are often used interchangeably, a plant-based diet is not synonymous with a vegan diet. The key difference lies in flexibility, which means that the answer to 'can you eat any meat on a plant-based diet?' is not a simple yes or no. The core principle focuses on proportionately choosing more foods from plant sources, rather than a strict exclusion of all animal products.

Quick Summary

A plant-based diet emphasizes whole foods from plants but can be flexible, allowing small amounts of animal products, including meat. This differs from a vegan diet, which strictly avoids all animal products. The approach is often driven by health goals rather than ethical beliefs.

Key Points

Not Synonymous with Veganism: A plant-based diet is not the same as a vegan diet; it can include small amounts of animal products.
Flexibility is Key: A flexible plant-based approach, or 'flexitarian' diet, emphasizes eating mostly plants while allowing for the occasional inclusion of meat, fish, or dairy.
Focus on Plants First: The core idea is to make plant foods (vegetables, fruits, legumes, grains) the centerpiece of your meals, with meat playing a supporting role.
Health Benefits Still Apply: You can still experience many of the health benefits of a plant-focused diet, such as reduced risk of heart disease, even with occasional meat consumption.
Moderation is Important: If including meat, opt for lean, unprocessed cuts and keep portions small, as recommended by health organizations like the Heart Foundation.
Transition Gradually: Starting with small changes, like 'Meatless Mondays,' can make the transition to a more plant-based diet easier and more sustainable.

A plant-based diet is an eating pattern that emphasizes foods derived from plant sources, including fruits, vegetables, whole grains, nuts, seeds, and legumes. However, unlike a vegan diet, it does not necessarily exclude all animal products. This nuance is the source of much confusion for those considering a shift toward this style of eating. The flexibility of a plant-based approach allows individuals to incorporate small to moderate amounts of animal products, including meat, dairy, and eggs, into their diet. The focus is on increasing plant-based foods as the centerpiece of meals, with animal products playing a secondary, complementary role.

Plant-Based vs. Vegan vs. Flexitarian

To understand whether meat fits into your diet, it is crucial to clarify the differences between common plant-focused eating styles. Veganism is the most restrictive, excluding all animal products for ethical and environmental reasons. A whole-foods, plant-based diet, sometimes called WFPB, also seeks to minimize or exclude animal products but focuses on consuming minimally processed foods. The most lenient category, often used interchangeably with a flexible plant-based diet, is a flexitarian diet. This approach is primarily vegetarian but allows for occasional meat consumption.

Vegan: Excludes all meat, fish, poultry, eggs, and dairy products.
Vegetarian: Excludes meat, fish, and poultry but may include eggs (ovo-vegetarian) and/or dairy (lacto-vegetarian).
Flexitarian / Plant-Based: Emphasizes plant foods while allowing for the occasional, small inclusion of meat, fish, or dairy.

The Role of Meat in a Plant-Based Diet

When a person following a plant-based diet includes meat, it is often in much smaller quantities than in a typical omnivorous diet. For example, instead of a large steak being the main course, a small portion of lean meat might be used to flavor a dish that is mostly vegetables, grains, and legumes. This shifts the dietary emphasis toward nutrient-dense plant foods while still accommodating personal preference. The Heart Foundation recommends limiting unprocessed lean red meat to no more than 350g (cooked) per week, which aligns with a flexible plant-based approach.

Health Implications of a Flexible Approach

Including small amounts of lean meat can help ensure adequate intake of certain nutrients, such as iron and vitamin B12, which are abundant in animal products. However, those who reduce or eliminate meat can still meet their nutritional needs with careful planning, focusing on iron-rich plant foods and fortified products. A flexible plant-based diet can still offer many of the health benefits associated with vegetarian and vegan diets, including a reduced risk of heart disease, type 2 diabetes, and certain cancers. It’s important to remember that not all plant-based foods are healthy, as some can be highly processed and high in sugar or salt. Focusing on whole, unprocessed foods is key regardless of whether or not you include meat.

Comparison of Diets


Feature	Vegan	Whole-Foods Plant-Based	Flexitarian / Plant-Based	Omnivorous
Meat Allowed?	No	Minimally or No	Yes, occasionally in small amounts	Yes
Eggs & Dairy Allowed?	No	Minimally or No	Yes, in small amounts	Yes
Focus	Eliminating all animal products	Whole, unprocessed plant foods	Increasing plant intake, reducing meat	Both plant and animal products
Primary Motivation	Ethical, environmental, health	Health	Health, environmental	Preference, cultural norms
Flexibility	Lowest	Low to Medium	Highest	Highest

Starting Your Flexible Plant-Based Journey

Transitioning to a plant-based diet, with or without meat, is a gradual process. You don't have to go all-in overnight. A great way to start is to incorporate more plant-based meals into your weekly routine. Try participating in "Meatless Mondays" to get comfortable with plant-focused cooking and discover new recipes. Fill at least half of your plate with plant foods at every meal and use meat as a side dish or flavoring agent rather than the main event. Focus on whole, unprocessed options and be mindful of overly processed vegan or vegetarian alternatives, which can be high in sodium and preservatives.

The Takeaway

Can you eat any meat on a plant-based diet? Yes, you can. The term "plant-based" is an umbrella term that does not always mean 100% vegan. A flexible plant-based diet, also known as flexitarian, focuses on maximizing plant intake while allowing for occasional consumption of animal products. This approach offers many of the health benefits of a vegetarian diet and can be a more sustainable option for many people in the long run. By prioritizing whole plant foods and using meat sparingly, you can enjoy a diet that is both healthy and balanced.

Conclusion

In summary, the key distinction between a plant-based diet and a vegan diet is that the former does not require the complete elimination of meat. The term "plant-based" is flexible, allowing for small, infrequent quantities of animal products. This approach, also known as flexitarian, focuses on increasing the proportion of plant foods on your plate for health and environmental benefits. The answer to whether you can eat any meat is yes, but the emphasis should remain on making plants the hero of your meals. This moderate approach makes the diet more realistic and sustainable for many people, promoting long-term healthy eating habits.

Frequently Asked Questions

The main difference is that a vegan diet strictly excludes all animal products, including meat, dairy, and eggs, while a plant-based diet is more flexible. A person on a plant-based diet emphasizes whole plant foods but can still include small amounts of meat or other animal products.

A flexitarian diet is a semi-vegetarian eating plan that focuses primarily on plant-based foods but includes the occasional consumption of meat, poultry, or fish. It’s often used interchangeably with a flexible plant-based diet.

There are no strict rules, but the general principle is to eat meat infrequently and in small portions. The idea is to shift your diet so that the majority of your nutrient intake comes from plant sources, with animal products being more of an occasional indulgence.

If you plan your meals carefully, you can get all the necessary nutrients from a plant-focused diet. Key nutrients like iron can be found in legumes and leafy greens, and vitamin B12 can be obtained from fortified foods or supplements, especially for those eating little to no animal products.

No. The term 'plant-based' doesn't guarantee health. Highly processed junk foods like cookies or some meat alternatives can be technically vegan or plant-based but are high in sugar, fat, or salt. A healthy plant-based diet should focus on whole, minimally processed foods.

Yes. Even if you don't completely eliminate meat, reducing your consumption of animal products is linked to a lower environmental impact. Shifting your plate's focus towards plants can significantly reduce your carbon footprint over time.

Start with small, manageable changes. Try dedicating one day a week to meatless meals, and gradually increase your plant-based meals over time. Experiment with different recipes and plant-based protein sources like lentils, beans, and tofu.