What do you call not eating red meat?: Understanding a variety of dietary choices

October 25, 2025 •

6 min read

According to a 2012 Harvard study, regular consumption of red meat is associated with premature death from cardiovascular disease and cancer. This has led many to explore alternative eating patterns and ask, what do you call not eating red meat?

Quick Summary

Several terms describe diets that exclude red meat, such as pollotarianism, pescatarianism, and semi-vegetarianism. These choices often provide significant health benefits, though careful planning is necessary to ensure balanced nutrition and avoid deficiencies.

Key Points

Not a Single Term: There is no one word for not eating red meat; the term depends on what other animal products are included, such as in pescatarian or pollotarian diets.
Health Benefits: Avoiding red meat can lead to lower saturated fat intake, improved cholesterol levels, and a reduced risk of heart disease, type 2 diabetes, and certain cancers.
Environmental Impact: Cutting out red meat, especially beef, can significantly lower your carbon footprint by reducing greenhouse gas emissions, land use, and water consumption.
Nutritional Planning is Key: Be mindful of potential deficiencies in iron, vitamin B12, and zinc, which are abundant in red meat. Supplementation or consuming fortified foods may be necessary.
Abundant Protein Alternatives: Plant-based sources like legumes, soy products (tofu, tempeh), nuts, and seeds offer excellent protein and are integral to a balanced diet without red meat.
Gradual Transition is Effective: Transitioning slowly, rather than cutting out red meat all at once, can help your body adjust to the higher fiber content of plant-based foods and make the change more sustainable.

For those exploring diets beyond traditional omnivory, understanding the terminology can be the first step toward making informed and sustainable choices. While there isn't a single definitive term for a diet that simply excludes red meat, several well-defined eating patterns fit this description, each with its own set of guidelines and potential health advantages.

Different Dietary Labels for Excluding Red Meat

When people decide to remove red meat from their diet, they often fall into one of several distinct dietary categories, depending on what other animal products, if any, they continue to eat. Here are the most common classifications:

Pollotarianism

A pollotarian avoids red meat (like beef, pork, and lamb) and often seafood but consumes poultry, such as chicken and turkey. This eating pattern is sometimes referred to as a type of semi-vegetarianism. It is a popular choice for those looking to reduce their saturated fat intake and environmental impact without giving up meat entirely.

Pescatarianism

A pescatarian follows a plant-based diet but includes fish and seafood. They abstain from all land-based animal flesh, including red meat and poultry. This diet is rich in omega-3 fatty acids from fish, which are important for heart and brain health. Some pescatarians also consume dairy and eggs, while others do not.

Semi-vegetarian or Flexitarian

The terms semi-vegetarian or flexitarian describe individuals who eat a mostly plant-based diet but occasionally include meat, poultry, or fish. The level of restriction is flexible and depends on the individual. This approach is sometimes used as a transitional step toward a more restrictive vegetarian or vegan diet.

Lacto-ovo Vegetarianism

A lacto-ovo vegetarian excludes all types of meat, fish, and poultry from their diet but continues to consume dairy products (lacto) and eggs (ovo). This is one of the most common forms of vegetarianism in the Western world. Because it includes dairy and eggs, it is often easier to meet nutrient requirements for protein, calcium, and vitamin B12 than a vegan diet.

Health Benefits of Limiting Red Meat

Numerous studies point to health improvements associated with reducing or eliminating red meat. The benefits stem from replacing red meat with healthier, often plant-based, alternatives.

Improved Heart Health: Reducing red meat intake lowers the amount of saturated fat and cholesterol consumed, which can decrease the risk of cardiovascular disease, heart attack, and stroke.
Reduced Chronic Disease Risk: High red meat and processed meat consumption has been linked to an increased risk of colorectal cancer and type 2 diabetes. Replacing these with plant proteins can significantly reduce this risk.
Potential Weight Management: Red meat is calorie-dense. Switching to a plant-forward diet can lead to lower calorie intake and a lower body mass index (BMI).
Better Gut Health: Diets high in plant-based foods, fiber, and prebiotics nourish beneficial gut bacteria, leading to improved digestive health and less bloating.

Potential Nutritional Risks and How to Mitigate Them

While reducing red meat offers many benefits, it also requires conscious planning to avoid nutritional gaps, as meat is a source of several key nutrients.

Iron

Red meat is a rich source of heme iron, which is more easily absorbed by the body than non-heme iron found in plants. To compensate, include plenty of non-heme iron sources in your diet, such as lentils, chickpeas, spinach, and fortified cereals. Consuming these foods with a source of vitamin C (e.g., citrus fruits or tomatoes) enhances iron absorption.

Vitamin B12

Vitamin B12 is found almost exclusively in animal products. Vegans and those strictly limiting animal products must supplement their diet with B12 from fortified foods (like plant milks and cereals) or take a B12 supplement to avoid deficiency.

Zinc

Like iron, zinc from red meat is more bioavailable than zinc from plant sources. Good sources of zinc for those avoiding red meat include legumes, nuts, seeds, and fortified cereals.

Complete Protein

While most plant foods are not complete proteins (containing all nine essential amino acids) on their own, a varied diet of plant proteins throughout the day provides the complete complement of amino acids. Excellent sources include soy products (tofu, tempeh), quinoa, beans, lentils, and nuts.

The Environmental Case for Reducing Red Meat

Beyond personal health, many people choose to reduce or eliminate red meat for environmental reasons. Livestock farming, particularly for beef, has a significant environmental footprint.

Greenhouse Gas Emissions: Cattle produce large amounts of methane, a potent greenhouse gas. Reducing beef consumption directly contributes to lower emissions.
Land and Water Use: The production of red meat requires vast amounts of land and water resources, both for grazing and for growing animal feed. A shift toward plant-based diets can alleviate this pressure on global resources.
Pollution: Waste from large-scale livestock operations contributes to water and air pollution.

Comparison of Diets Excluding Red Meat

To help clarify the differences, here is a comparison of diets that avoid red meat.


Dietary Type	Red Meat	Poultry	Fish/Seafood	Dairy	Eggs	Key Characteristics
Pollotarian	No	Yes	Optional	Yes/No	Yes/No	Excludes red meat; focuses on poultry and plant-based foods.
Pescatarian	No	No	Yes	Optional	Optional	Excludes all land animal meat; includes fish and seafood.
Semi-vegetarian / Flexitarian	Limited	Limited	Limited	Yes/No	Yes/No	Mostly plant-based, with occasional inclusion of animal products.
Lacto-ovo Vegetarian	No	No	No	Yes	Yes	Excludes all meat, fish, and poultry; includes dairy and eggs.
Lacto Vegetarian	No	No	No	Yes	No	Excludes all meat, fish, and eggs; includes dairy products.
Ovo Vegetarian	No	No	No	No	Yes	Excludes all meat, fish, and dairy; includes eggs.
Vegan	No	No	No	No	No	Excludes all animal products entirely.

How to Transition and Maintain a Diet Without Red Meat

Making a successful transition requires mindful planning to ensure a well-balanced diet. A gradual approach can help your body adjust and allow you to experiment with new foods.

Start Gradually: Begin by replacing red meat with chicken or fish for a week. The following week, try a plant-based protein source like lentils or beans in a familiar recipe, such as tacos or chili. This eases the digestive system and allows your palate to adapt.
Focus on Nutrient-Dense Foods: Emphasize a wide variety of plant-based foods, including fruits, vegetables, whole grains, nuts, and seeds. This will ensure a high intake of fiber, vitamins, and minerals.
Explore New Protein Sources: Don't just rely on meat substitutes. Incorporate different legumes (lentils, black beans, chickpeas), soy products (tofu, tempeh), and whole grains (quinoa) into your meals. Here's a list of high-protein, red-meat-free foods:
- Lentils and Legumes: Excellent in soups, stews, and salads.
- Tofu and Tempeh: Versatile soy products for stir-fries and curries.
- Nuts and Seeds: Perfect for snacking or adding to porridges and salads.
- Quinoa: A complete protein, great as a base for salads or bowls.
- Eggs and Dairy: If your diet allows, these are excellent protein sources.
Consider Supplementation: While a well-planned diet can provide most nutrients, it is crucial to supplement for vitamin B12 if you are not consuming animal products. Consult a healthcare provider to check for other potential deficiencies, such as iron or vitamin D.

Conclusion

Ultimately, there is no single term for not eating red meat; instead, it is a key characteristic of several well-defined dietary patterns, from pollotarianism to veganism. Each of these choices comes with potential health benefits, including improved cardiovascular health and a reduced risk of certain chronic diseases. They also offer significant advantages for the environment by reducing greenhouse gas emissions and resource consumption. For those making the switch, it is vital to plan carefully to ensure proper nutrition, particularly for nutrients like iron and vitamin B12. By thoughtfully selecting alternatives and focusing on whole, nutrient-dense foods, you can build a fulfilling and healthy diet that aligns with your personal and ethical goals.

For more detailed information on the effects of reducing red meat, explore the Harvard Health article on cutting red meat for a longer life: https://www.health.harvard.edu/staying-healthy/cutting-red-meat-for-a-longer-life.

Frequently Asked Questions

No, a pescatarian diet includes fish and seafood, while a vegetarian diet excludes all types of animal flesh, including fish and seafood. A pescatarian is not considered a true vegetarian.

A pollotarian specifically consumes poultry while avoiding red meat and pork, while a flexitarian follows a mostly plant-based diet but includes meat, poultry, or fish occasionally with no specific rules.

You can get non-heme iron from plant-based foods like lentils, spinach, chickpeas, and fortified cereals. To increase absorption, consume these foods alongside vitamin C-rich foods such as tomatoes, bell peppers, or citrus fruits.

It depends on which diet you follow. If you exclude all animal products (like in a vegan diet), a vitamin B12 supplement is crucial, as this nutrient is found almost exclusively in animal sources. Other diets, like pescatarian or lacto-ovo vegetarian, may still provide enough B12 from fish, eggs, or dairy.

Excellent sources of protein include legumes (lentils, beans, chickpeas), soy products (tofu, tempeh, edamame), eggs, dairy, nuts, and seeds. Grains like quinoa and some meat substitutes also provide ample protein.

Not necessarily. While some specialty meat alternatives can be expensive, many staple plant-based foods like beans, lentils, rice, and vegetables are more affordable than meat. A budget-friendly diet can be easily maintained by focusing on whole foods.

Replacing calorie-dense red meat with lower-calorie, high-fiber plant-based foods may aid in weight loss and management. However, overall diet quality is what matters most; eating a lot of processed or sugary foods will negate the benefits.