What is a Flexitarian? The Flexible Approach to a Plant-Forward Diet

October 1, 2025 •

4 min read

According to some surveys, as many as 36% of American adults identify as flexitarians. The term, a mash-up of “flexible” and “vegetarian,” defines a dietary pattern that is primarily plant-based but allows for the occasional inclusion of meat, poultry, and fish. This versatile approach appeals to those who want to reap the health and environmental benefits of a vegetarian diet without the strict elimination of animal products.

Quick Summary

A flexitarian diet emphasizes plant-based foods, including fruits, vegetables, and whole grains, while allowing for moderate and occasional consumption of animal products. This adaptable eating style offers numerous health benefits and is more sustainable than diets high in meat. It is a less restrictive alternative to vegetarianism and veganism.

Key Points

Flexible Approach: A flexitarian diet is primarily plant-based but does not strictly forbid meat, allowing for moderate and occasional consumption of animal products.
Health Benefits: This eating pattern is associated with a lower risk of chronic diseases like type 2 diabetes, heart disease, and some cancers.
Emphasis on Whole Foods: The diet prioritizes whole, minimally processed plant-based foods such as fruits, vegetables, legumes, and whole grains.
Positive Environmental Impact: By reducing meat intake, flexitarians can lower their carbon footprint and conserve natural resources compared to an omnivorous diet.
Gradual Transition: New flexitarians can transition slowly by designating specific meatless days or reducing the portion size of meat in meals.
Nutrient Planning: Careful planning is needed to ensure adequate intake of nutrients found in meat, such as iron, vitamin B12, and omega-3s, which may be supplemented or obtained from fortified foods.

Understanding the Flexitarian Diet

Unlike traditional vegetarian or vegan diets, the flexitarian approach does not involve rigid rules or the complete elimination of any food group. Instead, it is a lifestyle that focuses on adding more plant-based foods to your diet over time. A flexitarian meal plan centers on whole, minimally processed foods, using meat and animal products as a smaller, occasional component of a meal rather than the main event. This makes it a sustainable and practical option for many people seeking a healthier and more environmentally conscious way of eating. The diet's originator, registered dietitian Dawn Jackson Blatner, formalized this eating style to help people improve their health without the restrictive feeling of a traditional diet.

Core Principles of Flexitarianism

Prioritize Plant-Based Foods: The bulk of your meals should consist of fruits, vegetables, whole grains, legumes, nuts, and seeds.
Focus on Plant Proteins: Aim to get your protein from sources like lentils, beans, tofu, and edamame most of the time.
Incorporate Meat Moderately: Meat and other animal products are not off-limits but are eaten occasionally and in smaller portions.
Minimize Processed Foods and Sugar: The diet encourages reducing your intake of refined grains, added sugars, and processed meats.

Health Benefits of Going Flexitarian

Research suggests that adopting a flexitarian diet can provide many of the health advantages associated with a vegetarian diet. By increasing the intake of high-fiber, nutrient-dense plant foods and reducing meat consumption, followers may experience a range of positive health outcomes. For instance, studies have shown that individuals with plant-based diets often have a lower body mass index (BMI) and reduced body fat compared to non-vegetarians. The higher fiber content also promotes a feeling of fullness, which can assist with weight management.

Further evidence points to significant improvements in metabolic health. The diet has been linked to a reduced risk of type 2 diabetes by promoting better insulin sensitivity. Heart health is also a key beneficiary; studies show that flexitarians tend to have lower total and LDL (“bad”) cholesterol levels and a reduced risk of cardiovascular disease. The anti-inflammatory properties of a plant-rich diet may also aid in managing conditions like Crohn's disease.

Environmental Impact of the Flexitarian Diet

Beyond personal health, the flexitarian diet offers substantial benefits for the environment. The production of meat, particularly red meat, is resource-intensive, requiring significant land and water and producing large amounts of greenhouse gas emissions. By reducing meat consumption, even partially, a person can significantly lower their carbon footprint and contribute to a more sustainable food system. This makes flexitarianism a tangible and accessible way for many to make a positive environmental impact without feeling overwhelmed by an all-or-nothing approach.

Comparison: Flexitarian vs. Vegetarian and Omnivore Diets


Feature	Flexitarian Diet	Vegetarian Diet	Omnivore Diet
Meat/Poultry	Occasionally	No	Regular/Daily
Fish/Seafood	Occasionally	No (unless Pescatarian)	Regular/Daily
Dairy/Eggs	Allowed	Depends on type (e.g., Lacto-Ovo)	Allowed
Primary Food Focus	Plant-based foods	Plant-based foods	Animal products, grains, vegetables
Flexibility	High (choose frequency and portion)	Moderate (varies by type)	High (wide range of food groups)
Environmental Impact	Lower than omnivore, higher than vegan	Lower than flexitarian	Higher due to meat consumption

A Guide to Starting a Flexitarian Diet

Transitioning to a flexitarian lifestyle is a gradual process that can be tailored to individual preferences. For beginners, a simple approach is to designate one or two meatless days per week, slowly increasing the frequency of plant-based meals over time.

Practical Tips for Transitioning:

Start with 'Meatless Mondays': Dedicate one day a week to fully plant-based eating.
Reimagine Familiar Dishes: Substitute some of the meat in your favorite recipes with plant-based alternatives like lentils, beans, or mushrooms to create a “half-veggie” version.
Experiment with New Recipes: Explore diverse cuisines that naturally feature more plant-based ingredients, such as Mediterranean, Indian, or Mexican food.
Stock Your Pantry: Keep staple plant proteins like beans, lentils, and tofu on hand for quick and easy meal preparation.

Conclusion

In conclusion, a flexitarian diet offers a balanced and sustainable eating pattern that blends the benefits of vegetarianism with the flexibility to occasionally enjoy meat. It is not a rigid set of rules but a mindful lifestyle that emphasizes whole, nutrient-rich, plant-based foods. By gradually incorporating more plant-centric meals, individuals can support their long-term health goals, including weight management, improved heart health, and reduced risk of chronic diseases. Furthermore, this approach has a positive environmental impact by reducing reliance on resource-intensive animal agriculture. For those seeking a less restrictive and more adaptable way to improve their diet, understanding what is a flexitarian is the first step toward a healthier and more sustainable future. For more insights on flexible eating and plant-based recipes, visit The Flexitarian Diet.

Frequently Asked Questions

A flexitarian is a flexible vegetarian who mainly eats plant-based foods but occasionally includes meat, poultry, or fish. A vegetarian avoids all meat but may still eat eggs and dairy. A vegan excludes all animal products and byproducts, including meat, dairy, eggs, and honey.

Yes, a flexitarian diet allows for the consumption of eggs and dairy products in moderation, as it is a flexible, semi-vegetarian approach.

There are no strict rules, but the core principle is to eat meat and animal products occasionally and in smaller portions. Some frameworks suggest a beginner may have meat 6-8 times per week, while an expert might eat it only a couple of times.

Yes, a flexitarian diet can support weight management. It emphasizes high-fiber, low-calorie plant foods, which can increase satiety and help reduce overall calorie intake.

Primary protein sources are plant-based, such as beans, lentils, tofu, tempeh, nuts, and seeds. Occasional protein can also come from high-quality animal sources like lean poultry, wild-caught fish, and eggs.

While a well-planned flexitarian diet can provide balanced nutrition, some individuals may need to monitor their intake of nutrients like vitamin B12, iron, and zinc, which are more readily absorbed from animal products. Consulting a dietitian or taking a daily multivitamin can provide nutritional insurance.

It can be cost-effective, as plant-based proteins like beans and lentils are often cheaper than meat. While fresh produce may be costly, the reduction in meat expenses can lead to overall savings.