Understanding the Flexible Approach: What is a vegetarian that eats meat?

November 11, 2025 •

3 min read

According to a 2019 study, the number of Dutch people identifying as flexitarian increased significantly, highlighting a growing trend towards flexible, plant-focused eating. This rising trend has many people asking, "What is a vegetarian that eats meat?" The answer lies not in a new type of vegetarianism, but rather in a separate, less restrictive eating style known as the flexitarian, or semi-vegetarian, diet.

Quick Summary

This article clarifies the misnomer of a "vegetarian that eats meat" by explaining the concept of a flexitarian, or semi-vegetarian, diet. It covers the core principles, associated health and environmental benefits, and offers guidance for transitioning to this flexible eating pattern that focuses on increased plant-based foods with occasional meat consumption.

Key Points

Flexible Approach Defined: A flexitarian, or semi-vegetarian, primarily eats a plant-based diet but includes meat and animal products in moderation.
Health Benefits: Emphasizes increased consumption of fiber and nutrients, supporting weight management and potentially reducing the risk of chronic diseases.
Environmental Impact: Adopting a flexitarian diet reduces an individual's environmental footprint by decreasing greenhouse gas emissions and resource use associated with livestock.
No Strict Rules: Flexitarianism is a flexible eating pattern focused on increasing plant-based intake, rather than a rigid diet with strict prohibitions.
Nutrient Awareness: Careful meal planning is necessary to ensure adequate intake of nutrients like Vitamin B12, iron, and Omega-3s, which are most common in animal products.
Easy to Transition: For those accustomed to a Western diet, transitioning to a flexitarian lifestyle can be more manageable than a full vegetarian or vegan diet.
Positive Focus: Instead of concentrating on dietary restrictions, the flexitarian diet promotes the positive addition of more whole, plant-based foods.

Demystifying the Term: The Flexitarian Diet

In strict nutritional terms, a vegetarian does not eat meat. So, the concept of a "vegetarian that eats meat" is a contradiction. The accurate and widely accepted term for someone who follows a primarily plant-based diet but occasionally includes meat, poultry, or fish is a "flexitarian" or "semi-vegetarian". The name is a portmanteau of "flexible" and "vegetarian," perfectly describing an eating pattern that offers the health benefits of a plant-forward diet without the strict exclusions of traditional vegetarianism. This lifestyle is often adopted for various reasons, including health, environmental concerns, animal welfare, and simple dietary preference.

Core Principles of Flexitarianism

Unlike many restrictive diets with rigid rules, flexitarianism is a lifestyle choice based on a few guiding principles:

Prioritize Plant-Based Foods: The majority of meals and snacks should consist of fruits, vegetables, legumes, and whole grains.
Rely on Plant-Based Protein: Focus on getting protein primarily from plant sources like beans, lentils, tofu, and nuts.
Incorporate Meat Occasionally: Animal products, including meat, poultry, and fish, can be included from time to time based on personal preference.
Minimize Processed Foods: Aim to eat foods in their most natural form and limit added sugars and refined carbohydrates.

For those just starting, dietitian Dawn Jackson Blatner, creator of The Flexitarian Diet book, offers a structured approach by suggesting beginners aim for no more than 28 ounces of lean meat per week, with a couple of designated meat-free days.

The Health and Environmental Benefits

Adopting a flexitarian diet can provide numerous health benefits, many of which are similar to those seen in more traditional vegetarian diets, but with the added flexibility that makes it easier to sustain long-term.

Weight Management: The high intake of fiber-rich plant foods can lead to increased satiety and lower calorie consumption, which has been linked to weight loss.
Reduced Risk of Chronic Diseases: Studies have shown that a plant-based eating pattern can help manage weight, improve metabolic health markers, and reduce the risk of type 2 diabetes and heart disease.
Environmental Impact: A flexitarian diet significantly reduces an individual's carbon footprint compared to a typical Western diet. Shifting away from frequent meat consumption, particularly red meat, lowers greenhouse gas emissions and decreases the demand for land and water resources used in livestock production.
Nutrient-Rich Diet: By emphasizing a wide variety of plant foods, flexitarians consume a greater quantity of vitamins, minerals, antioxidants, and fiber.

Comparison of Diets

To better understand how flexitarianism fits into the spectrum of eating patterns, here is a comparison with other common diets:


Dietary Pattern	Description	Meat	Poultry	Fish/Seafood	Dairy	Eggs
Flexitarian	Primarily plant-based, with occasional inclusion of animal products.	Occasional	Occasional	Occasional	Yes (or occasionally)	Yes (or occasionally)
Vegetarian	Excludes all meat, poultry, and fish.	No	No	No	Yes (Lacto-ovo)	Yes (Lacto-ovo)
Vegan	Excludes all animal products entirely.	No	No	No	No	No
Pescatarian	Excludes meat and poultry, but includes fish and seafood.	No	No	Yes	Yes (or optional)	Yes (or optional)
Omnivore	No restrictions, includes both plant and animal products.	Yes	Yes	Yes	Yes	Yes

Potential Downsides and How to Address Them

While flexitarianism is a healthy choice for many, a poorly planned diet can pose some risks, primarily concerning nutrient intake.

Vitamin B12: Found almost exclusively in animal products, so flexitarians who eat very little meat or dairy may need to consider fortified foods or supplementation.
Iron and Zinc: These minerals are more readily absorbed from animal sources. While abundant in plant foods, attention to diet planning and combining with vitamin C sources is helpful.
Omega-3 Fatty Acids: Often found in fatty fish, flexitarians should consider sources like flaxseed, chia seeds, walnuts, or an algal oil supplement to maintain optimal levels.

Conclusion

The term "vegetarian that eats meat" is a non-standard description for an individual who has chosen the flexitarian, or semi-vegetarian, diet. This approach offers a balanced and sustainable way to reap the benefits of a plant-rich diet while allowing for the occasional inclusion of meat and other animal products. It provides a less rigid path to healthier eating, making it an accessible option for those who want to reduce their meat consumption without eliminating it entirely. By focusing on whole, unprocessed foods and diversifying plant-based proteins, a flexitarian diet can be a delicious and effective route to better health and environmental consciousness. For more on the flexitarian diet and tips for getting started, check out this guide from the Cleveland Clinic.

Frequently Asked Questions

A person who primarily eats a plant-based diet but occasionally includes meat is called a flexitarian or semi-vegetarian.

The main principles include prioritizing plant-based foods, consuming plant-based protein primarily, incorporating meat occasionally, minimizing processed foods, and limiting added sugars.

Yes, research indicates that a flexitarian diet can support weight management, reduce the risk of heart disease and type 2 diabetes, and increase nutrient intake due to its focus on whole plant foods.

Yes, flexitarians can choose to eat meat, poultry, and fish occasionally. People who consistently eat fish but not other meat are typically called pescatarians.

The primary difference is that a flexitarian includes meat and animal products on an occasional basis, whereas a vegetarian completely abstains from meat, poultry, and fish.

By reducing meat consumption, a flexitarian diet contributes to lower greenhouse gas emissions and a decreased demand for land and water resources used in livestock farming.

Flexitarians should be mindful of their intake of Vitamin B12, iron, zinc, and omega-3 fatty acids, especially if they consume animal products very infrequently.