Do Semi-Vegetarians Eat Chicken? A Comprehensive Guide

December 8, 2025 •

4 min read

According to a 2021 survey, approximately 13% of people in the UK identify as 'flexitarian', which is the modern term for a semi-vegetarian. These individuals do eat chicken, but only on an occasional basis as part of a predominantly plant-based diet.

Quick Summary

A semi-vegetarian, also known as a flexitarian, follows a diet that is mostly plant-based but includes moderate amounts of meat, poultry, and fish. This approach offers flexibility without entirely eliminating animal products, providing a balanced and sustainable way to reduce overall meat consumption.

Key Points

Definition: A semi-vegetarian, or flexitarian, primarily eats plant-based foods but includes meat, poultry, and fish occasionally.
Chicken Consumption: Yes, semi-vegetarians typically do eat chicken, often excluding red meat but keeping poultry and fish in their diet.
Flexibility: This eating style is less restrictive than traditional vegetarianism, making it easier for many people to adopt and maintain.
Pollo-Vegetarian: A specific type of semi-vegetarian who eats poultry but no other meat is sometimes called a pollo-vegetarian.
Health Benefits: A plant-focused, semi-vegetarian diet is linked to improved heart health, better weight management, and a reduced risk of chronic diseases.
Environmental Impact: Consuming less meat, particularly red meat, significantly lowers an individual's carbon footprint.
Nutrient Considerations: The inclusion of occasional animal products helps flexitarians more easily meet nutrient needs like Vitamin B12 and iron, which can be harder to obtain on stricter vegetarian diets.

What is a Semi-Vegetarian Diet?

A semi-vegetarian diet, or flexitarian diet, is a flexible eating pattern that focuses on consuming primarily plant-based foods, such as vegetables, fruits, whole grains, and legumes, while allowing the occasional inclusion of meat, poultry, and fish. This diet is designed for individuals who want to reap the health and environmental benefits of a vegetarian lifestyle without completely eliminating meat. The term "flexitarian" is a combination of "flexible" and "vegetarian," accurately describing this less rigid approach to eating. Unlike strict vegetarianism or veganism, which have clear rules about avoiding animal products, the semi-vegetarian diet can be highly personalized based on an individual's preferences and goals. This flexibility often makes it easier for people to transition away from a traditional omnivorous diet and stick with their new eating habits long-term.

The Role of Chicken in a Semi-Vegetarian Diet

For those wondering, 'do semi-vegetarians eat chicken?', the answer is a clear yes. Chicken is a common protein source for semi-vegetarians, as many people following this diet choose to exclude red meat (beef, pork, lamb) while still consuming poultry and fish. This specific type of semi-vegetarianism is sometimes referred to as a pollo-vegetarian diet. The moderation is key; rather than eating chicken with every meal, a semi-vegetarian might have chicken a few times a week or only on special occasions. This strategy allows for a reduction in overall meat consumption, which offers various health and environmental advantages.

Benefits of a Semi-Vegetarian Diet

Adopting a semi-vegetarian diet provides numerous benefits, from improved health outcomes to a reduced environmental footprint. Studies have shown that a plant-focused diet can lead to better health markers and a lower risk of chronic diseases.

Improved Weight Management: High-fiber, plant-based meals are more filling and lower in calories, which can aid in weight loss and maintaining a healthy body weight.
Better Heart Health: Reducing the intake of red and processed meats, which are often high in saturated fat, can lead to lower cholesterol and reduced risk of heart disease.
Reduced Risk of Chronic Diseases: The increased intake of fruits, vegetables, and whole grains is linked to a lower risk of developing type 2 diabetes and certain types of cancer.
Digestive Health: The high fiber content found in plant-based foods promotes healthy digestion and supports a healthy gut microbiome.
Lower Environmental Impact: Shifting away from a meat-heavy diet, especially reducing red meat, significantly decreases an individual's carbon footprint.

Comparison: Semi-Vegetarian vs. Other Diets

To better understand the semi-vegetarian approach, it is helpful to compare it to other common dietary patterns. The table below highlights the key differences in allowed food groups.


Dietary Pattern	Meats	Poultry	Fish/Seafood	Dairy	Eggs
Semi-Vegetarian	Occasional	Occasional	Occasional	Yes	Yes
Pescetarian	No	No	Yes	Yes	Yes
Ovo-Lacto Vegetarian	No	No	No	Yes	Yes
Vegan	No	No	No	No	No
Omnivore (Standard)	Yes	Yes	Yes	Yes	Yes

Tips for Getting Started as a Semi-Vegetarian

Transitioning to a semi-vegetarian lifestyle can be a gradual and easy process. The flexibility of the diet makes it highly adaptable.

Start with 'Meatless Mondays': Dedicate one day a week to eating entirely vegetarian meals. This helps build a routine and introduces you to new plant-based recipes without overwhelming you.
Swap Meat for Plant-Based Proteins: On the days you do eat meat, try reducing the portion size. Incorporate plant-based proteins like beans, lentils, or tofu to fill the plate. For example, use half the ground meat and add mushrooms or lentils to a spaghetti sauce.
Explore New Cuisines: Many global cuisines, such as Indian, Thai, and Mexican, are rich in delicious vegetarian dishes. Trying these can expand your recipe repertoire and make the transition exciting.
Choose High-Quality Meat: When you do eat meat, opt for high-quality, ethically sourced options. This can help with both the health benefits and your ethical considerations.
Focus on Whole Foods: While processed vegetarian alternatives exist, the greatest benefits of this diet come from focusing on whole, unprocessed foods like fresh fruits, vegetables, and whole grains.

Conclusion

So, do semi-vegetarians eat chicken? Yes, they do. The semi-vegetarian or flexitarian diet is an increasingly popular eating pattern that offers a flexible middle ground between strict vegetarianism and an omnivorous diet. It focuses on a plant-based foundation while allowing the occasional consumption of meat, including chicken. This balanced and less rigid approach makes it a practical and sustainable choice for individuals seeking to improve their health, reduce their environmental impact, and explore a wider variety of foods without feeling restricted. By prioritizing whole, plant-based foods and strategically reducing meat, one can enjoy the benefits of this healthy eating style long-term. For more insights into this dietary approach, the review on Flexitarian Diets and Health from the National Institutes of Health provides an authoritative look at the health benefits. [https://pmc.ncbi.nlm.nih.gov/articles/PMC5216044/].

Frequently Asked Questions

There is no functional difference; the terms are used interchangeably. 'Flexitarian' is a more modern term for a 'flexible vegetarian' or semi-vegetarian, referring to someone who mainly eats plant-based meals but occasionally eats meat or fish.

A pollo-vegetarian is a type of semi-vegetarian who eats poultry, like chicken and turkey, but avoids all other types of meat, including red meat and fish.

Yes, many semi-vegetarians or flexitarians include fish and seafood in their diets. The practice of eating fish but no other meat is specifically known as pescetarianism.

Yes, it can be. Because the diet emphasizes fruits, vegetables, and whole grains, which are high in fiber and low in calories, it can promote a feeling of fullness that aids in weight management.

By reducing overall meat consumption, particularly red meat, a semi-vegetarian diet can help lower an individual's carbon footprint, as meat production is a significant source of greenhouse gas emissions.

No, it's often considered one of the easiest diets to follow due to its flexibility. It allows for a gradual transition to a more plant-based diet without the strict rules or complete elimination of food groups, which increases long-term adherence.

For a well-planned diet, supplements are often not necessary, as occasional animal product consumption helps provide nutrients like Vitamin B12. However, it's wise to consult a doctor or dietitian to ensure all nutritional needs are met.