What is a Mostly Vegetarian Diet Called? A Comprehensive Guide to Flexitarianism

December 7, 2025 •

4 min read

According to a 2017 review, following a mostly vegetarian or semi-vegetarian diet has been shown to improve markers of metabolic health and blood pressure. This eating pattern, which is primarily plant-based but includes occasional meat or fish, is most commonly known as a flexitarian diet.

Quick Summary

A flexitarian diet is an eating style that emphasizes plant-based foods while allowing for occasional consumption of meat or fish. This approach offers the benefits of a plant-focused diet with the flexibility to include animal products in moderation, balancing health, personal preference, and sustainability goals.

Key Points

Flexitarianism Defined: A mostly vegetarian diet is commonly called a flexitarian diet, emphasizing flexibility in meat consumption.
Semi-Vegetarian Alternative: The terms 'flexitarian' and 'semi-vegetarian' are often used interchangeably to describe this dietary pattern.
Focus on Plants: The diet prioritizes plant-based foods like fruits, vegetables, and legumes, with occasional animal products.
Health Benefits: A flexitarian diet is linked to improved metabolic health, weight management, and a reduced risk of chronic diseases.
Environmental Impact: Reducing meat intake, even part-time, significantly lowers one's environmental footprint.
Other Related Terms: Other names include demi-vegetarian, reducetarian, and specific variants like pescetarian or pollotarian.

What Defines a Flexitarian Diet?

The term "flexitarian" combines "flexible" and "vegetarian," perfectly describing this dietary approach. Unlike strict vegetarianism or veganism, it does not require the complete elimination of meat and other animal products. Instead, it promotes a plant-forward eating style, with meat and fish consumed occasionally and often in smaller portions. This offers a balanced and less restrictive path for those seeking the health and environmental benefits of a plant-based diet.

The flexibility of a flexitarian diet means there are no rigid rules. One individual might reserve meat for special occasions, while another may eat it only once or twice a week. This adaptability is one of the main reasons for its growing popularity, making it a sustainable lifestyle choice for many. The focus is not on what you are removing from your diet, but rather on what you are adding: a wide variety of whole, plant-based foods such as fruits, vegetables, legumes, and whole grains.

Benefits of a Mostly Vegetarian Diet

Adopting a flexitarian diet offers a range of potential health and environmental benefits:

Improved Health Markers: Studies have linked flexitarian diets to improved markers of metabolic health and lower blood pressure. A primarily plant-based diet is typically rich in fiber, vitamins, and antioxidants, which contribute to better health outcomes.
Weight Management: Focusing on fiber-rich, nutrient-dense plant foods can promote satiety, helping with weight control.
Reduced Risk of Chronic Diseases: Evidence suggests that flexitarian eating can lower the risk of chronic conditions such as type 2 diabetes and certain cancers.
Lower Environmental Impact: Reducing meat consumption, especially red meat, can significantly lessen a person's carbon footprint and overall environmental impact.
Increased Dietary Variety: By exploring new plant-based ingredients and recipes, individuals can expand their culinary horizons and enjoy a more diverse diet.

Common Terms for Mostly Vegetarian Eating

While "flexitarian" is the most widely used term, a mostly vegetarian diet can be referred to in several other ways, depending on the specifics of the approach:

Semi-vegetarian: This is often used interchangeably with flexitarian and describes a diet that includes animal products but not in large quantities.
Demi-vegetarian: A less common but occasionally used term, especially in academic literature, that also refers to a reduction in meat consumption.
Reducetarian: This term refers to the practice of reducing one's consumption of meat, poultry, dairy, and eggs without completely eliminating them.
Pescetarian: A pescetarian diet is a specific type of semi-vegetarian diet where the only animal flesh consumed is fish and other seafood.
Pollotarian: This variation includes poultry but excludes other types of meat and fish.

Comparing Flexitarianism with Other Diets

To better understand how a flexitarian diet fits in, here is a comparison with other common dietary patterns.


Dietary Pattern	Description	Allowed Animal Products
Flexitarian	Primarily plant-based with occasional meat or fish.	All animal products, but in limited, flexible amounts.
Vegetarian	Excludes all meat, poultry, and fish.	Some variations include eggs and/or dairy.
Pescetarian	Excludes meat and poultry, but includes fish and other seafood.	Fish, seafood, eggs, and dairy.
Vegan	Excludes all animal products, including meat, fish, eggs, and dairy.	None.
Omnivore	Consumes a wide variety of foods, including both plants and animals.	All animal products.

How to Start a Flexitarian Diet

Transitioning to a mostly vegetarian diet can be a gradual and rewarding process. Here are some steps to get started:

Set Meatless Goals: Start with a manageable goal, such as incorporating one or two meatless days per week. This can help you get accustomed to plant-based meals without feeling overwhelmed.
Explore Plant-Based Proteins: To ensure balanced nutrition, experiment with diverse plant-based protein sources like lentils, beans, chickpeas, and tofu.
Plan Ahead: Meal planning is key to success. A flexitarian diet plan helps balance your food choices and ensures you have nutritious ingredients on hand.
Embrace Whole Foods: Focus on incorporating whole, nutrient-dense foods like fruits, vegetables, and whole grains, which are staples of a healthy flexitarian diet.

Conclusion

In conclusion, the most widely recognized name for a mostly vegetarian diet is flexitarian. It is also known by other names, including semi-vegetarian and demi-vegetarian. This flexible eating style emphasizes a plant-based foundation while allowing for the occasional inclusion of meat, poultry, or fish. By offering a balanced and adaptable approach, flexitarianism provides a practical way for individuals to enjoy the extensive health and environmental benefits associated with reducing meat consumption, without the feeling of strict restriction. For many, it serves as an accessible bridge toward more mindful, plant-forward eating.

Outbound Link

For additional resources on getting started with a plant-based diet, consider exploring guides from reputable health organizations like the National Institutes of Health.

Frequently Asked Questions

A vegetarian completely abstains from eating meat, poultry, and fish, while a flexitarian follows a mostly plant-based diet but occasionally includes animal products.

No, a flexitarian diet is not a free pass to eat unlimited meat. The key is moderation and flexibility, with meat consumption being occasional and in smaller quantities than a typical omnivorous diet.

A pescetarian diet, which includes fish but excludes other meats, can be considered a type of semi-vegetarian or flexitarian diet. It is a more specific variant of the mostly plant-based approach.

Flexitarians can get plenty of protein from plant sources like legumes (beans, lentils), nuts, seeds, and tofu. When consuming meat, they can opt for lean or high-quality animal proteins.

Yes, when well-planned, a flexitarian diet can be very healthy. A meta-analysis found that plant-based diets, including flexitarian ones, can be associated with lower blood lipid concentrations.

Yes, children can follow a well-planned flexitarian diet, but it is important to ensure they receive all necessary nutrients for healthy growth and development. Consulting a registered dietitian can be helpful.

Yes, reducing meat consumption, even partially, can lead to a lower carbon footprint and other positive environmental impacts compared to a standard omnivorous diet.