What is a half-vegetarian called? The flexitarian diet defined

December 12, 2025 •

4 min read

According to a 2021 study, as many as 36% of American adults consider themselves flexitarian. So, what is a half-vegetarian called? This increasingly popular dietary pattern, also known as semi-vegetarianism, describes those who primarily eat a plant-based diet while occasionally incorporating meat or fish.

Quick Summary

A person who is half-vegetarian is called a flexitarian or semi-vegetarian. This eating style emphasizes plant-based foods, such as fruits, vegetables, and legumes, while allowing for the occasional, moderate consumption of meat and fish.

Key Points

Flexitarian is the term: A half-vegetarian is called a flexitarian, a blend of "flexible" and "vegetarian," or a semi-vegetarian.
Emphasis on plants: This diet is centered on plant-based foods, including vegetables, fruits, whole grains, and legumes, with occasional, moderate meat consumption.
Health and environment benefits: Following a flexitarian diet is linked to lower body weight, reduced risk of heart disease, and a smaller carbon footprint due to eating less meat.
Flexibility is key: The adaptable nature of this diet allows individuals to customize their meat intake based on personal preferences and lifestyle, making it easier to sustain long-term.
Mindful eating: To maximize health benefits, flexitarians should focus on whole foods, limit processed items, and be mindful of nutrients like B12, iron, and omega-3s.
Alternative to strict diets: For many, it serves as a practical, appealing alternative to strict vegetarian or vegan diets, offering a bridge to more plant-based eating.

Understanding the Flexitarian and Semi-Vegetarian Diet

The terms "flexitarian" and "semi-vegetarian" are used interchangeably to describe a dietary pattern that balances plant-based eating with the inclusion of animal products in moderation. Coined by nutritionist Dawn Jackson Blatner in her 2009 book The Flexitarian Diet, this eating style prioritizes fruits, vegetables, whole grains, and legumes, with meat and fish added occasionally. The name is a portmanteau of "flexible" and "vegetarian," reflecting its adaptable and less restrictive nature compared to strict vegetarianism or veganism.

Key Principles of a Flexitarian Diet

Becoming a flexitarian is more of a lifestyle shift than a rigid diet plan, and it can be customized to fit an individual's preferences. The core principles include:

Prioritizing plant-based foods: The foundation of the diet consists of vegetables, fruits, whole grains, nuts, seeds, and legumes.
Reducing meat consumption: The goal is to eat less meat over time, not necessarily to eliminate it completely.
Emphasizing quality: When animal products are consumed, the focus is on high-quality, ethically sourced options, such as grass-fed meat or wild-caught fish.
Limiting processed foods: Like most healthy eating plans, flexitarianism encourages minimizing processed meats, refined carbohydrates, and added sugars.

Why Choose a Flexitarian Diet?

The reasons for adopting a semi-vegetarian diet are diverse and often driven by a combination of health, ethical, and environmental factors. For many, it serves as a sustainable and accessible entry point into plant-based eating without the social challenges or feelings of restriction that can accompany a full transition. A flexitarian approach allows for a gradual reduction in meat, making it easier to stick with long-term.

Health Benefits: Numerous studies link reduced meat consumption and increased intake of whole, plant-based foods to improved health markers. Benefits can include lower body weight, reduced risk of heart disease, lower blood pressure, and a decreased risk of type 2 diabetes.
Environmental Impact: Reducing meat intake, especially red meat, can significantly lower one's carbon footprint. The livestock industry has a substantial environmental impact through greenhouse gas emissions and resource consumption. Choosing more plants and less meat helps to mitigate these effects.
Ethical Considerations: For those concerned with animal welfare but not ready to give up meat entirely, a flexitarian diet offers a compromise by significantly reducing the consumption of animal products.

Comparison of Dietary Patterns

To better understand how a flexitarian diet fits in with other eating patterns, the following table provides a comparison based on the types of animal products included.


Dietary Pattern	Meat	Poultry	Fish & Seafood	Eggs	Dairy
Flexitarian / Semi-Vegetarian	Occasional	Occasional	Occasional	Yes	Yes
Pescetarian	No	No	Yes	Yes	Yes
Pollotarian	No	Yes	No	Yes	Yes
Lacto-Ovo Vegetarian	No	No	No	Yes	Yes
Vegan	No	No	No	No	No

Practical Tips for Transitioning

Making the switch to a flexitarian diet can be simple and enjoyable with a few strategies:

Start with "Meatless Mondays": Dedicate one day a week to plant-based eating to build momentum.
Focus on plant-based proteins: Learn to cook with legumes (beans, lentils), tofu, and tempeh to ensure meals are satisfying and nutritious.
Experiment with recipes: Explore global cuisines like Indian, Thai, or Mediterranean, which are rich in delicious, naturally plant-heavy options.
Plan ahead: Meal planning can help you integrate more plant-based meals into your routine and prevent defaulting to meat-centric dishes.
Don't overdo the substitutes: While plant-based alternatives are widely available, focusing on whole foods like vegetables, grains, and legumes is a healthier approach than relying heavily on processed fake meats.

Potential Nutritional Considerations

While generally very healthy, a flexitarian diet requires mindful planning to ensure all nutritional needs are met. Reducing or eliminating certain animal products can impact the intake of key micronutrients. For example:

Vitamin B12: Primarily found in animal products, B12 intake can be lower for flexitarians depending on their meat consumption. Fortified foods or supplements may be necessary.

Iron and Zinc: While present in plant foods, iron (non-heme) and zinc from plant sources are less bioavailable than from animal products. Pairing iron-rich plant foods like lentils with vitamin C sources (e.g., bell peppers, oranges) can enhance absorption.

Omega-3 Fatty Acids: Often obtained from fatty fish, flexitarians should ensure they have sufficient sources of alpha-linolenic acid (ALA) from foods like flaxseeds, chia seeds, and walnuts.

Consulting a healthcare professional or registered dietitian is always recommended when making significant dietary changes to ensure proper nutritional balance.

Conclusion: Embracing the Best of Both Worlds

The answer to "What is a half-vegetarian called?" is a flexitarian or semi-vegetarian, and this approach has become a popular and sustainable way to eat. It provides a middle-ground for those seeking to improve their health and reduce their environmental impact without a rigid commitment to full vegetarianism. By centering meals around whole, plant-based foods and mindfully incorporating moderate amounts of animal products, individuals can reap the benefits of this balanced dietary pattern, making healthier, more mindful food choices for themselves and the planet.

Frequently Asked Questions

The main difference is flexibility. Vegetarians strictly abstain from all meat, poultry, and fish, while flexitarians eat a mostly plant-based diet but occasionally include these animal products.

Yes, most flexitarians do eat eggs and dairy products, though some may choose to reduce their intake. The diet's flexibility means these choices are up to the individual.

Many people find that a flexitarian diet can help with weight management. By focusing on nutrient-dense, fiber-rich plant foods and reducing calorie-dense meats, it can lead to a lower overall calorie intake.

A pescetarian is a specific type of semi-vegetarian diet that excludes all meat and poultry but includes fish and seafood. While a form of semi-vegetarianism, the term flexitarian is broader, allowing for occasional consumption of any type of meat, including poultry and red meat.

It depends on your specific eating pattern. While a well-planned flexitarian diet can provide most nutrients, those who significantly reduce animal products should be mindful of Vitamin B12, iron, and omega-3 fatty acids. Supplements may be necessary, and it is best to consult a professional.

The best approach is to start gradually. You can begin by implementing "Meatless Mondays" or reducing your meat portions while increasing plant-based ingredients in your favorite recipes.

No, a pollotarian is a more specific category of semi-vegetarian who eats poultry but avoids red meat and pork, whereas a flexitarian may occasionally eat any type of meat.