What is a vegetarian who occasionally eats fish or meat? An exploration of the flexitarian diet

October 26, 2025 •

5 min read

According to a 2021 survey, 13% of the UK population identifies as flexitarian, highlighting a growing trend toward semi-vegetarian eating. A person who wonders what is a vegetarian who occasionally eats fish or meat? is likely referring to a flexitarian, someone who enjoys a primarily plant-based diet with the flexibility to occasionally incorporate animal products.

Quick Summary

A flexitarian, or semi-vegetarian, follows a diet that is mostly plant-based but includes occasional, small portions of meat or fish. This eating pattern prioritizes fruits, vegetables, legumes, and whole grains while reducing overall animal product consumption. It is defined by its flexibility rather than strict rules.

Key Points

Flexitarian Definition: A person who follows a primarily plant-based diet but occasionally incorporates meat, poultry, and fish.
Health Benefits: The diet is linked to improved metabolic health, weight management, and a reduced risk of heart disease and type 2 diabetes due to its focus on whole plant foods.
Nutritional Balance: Flexitarians must be mindful of nutrient intake, particularly protein, iron, omega-3s, and B12, supplementing plant-based sources with occasional animal products or fortified foods.
Flexibility is Key: Unlike strict vegetarianism, the flexitarian approach allows for personalization, making it a sustainable and appealing long-term dietary choice.
Environmental Impact: By prioritizing plant-based meals and reducing meat consumption, flexitarians contribute to a lower environmental footprint, including reduced greenhouse gas emissions.
Gradual Transition: New flexitarians can start with small, manageable steps, such as incorporating meatless days and experimenting with new plant-based recipes.
Not a Vegetarian: It's important to note that a flexitarian is not technically a vegetarian, as the definition of vegetarianism excludes all meat and animal flesh.

Understanding the Flexitarian Diet: More Than a Label

As the name suggests, the flexitarian diet is a combination of “flexible” and “vegetarian”. It is a style of eating that emphasizes plant-based foods without completely eliminating meat and other animal products. Unlike a strict vegetarian or vegan, a flexitarian has no rigid rules about when or how much meat they can consume. This adaptability is what makes it appealing and sustainable for many people.

The Flexible Vegetarian: Defining the Flexitarian

While a true vegetarian strictly abstains from all meat, a flexitarian occupies a middle ground. They build their diet around plant-based staples like fruits, vegetables, whole grains, and legumes, and consume animal products, including meat, poultry, and fish, sparingly. There are no official guidelines for how often one must eat meat to qualify as a flexitarian, so it is a highly personalized approach.

Why Do People Choose a Flexitarian Diet?

People adopt a flexitarian diet for a variety of reasons, blending personal health goals with ethical and environmental considerations.

Health improvements: A predominantly plant-based diet is linked to numerous health benefits, including a lower risk of heart disease, type 2 diabetes, and certain cancers. Flexitarians can gain many of these benefits while still enjoying meat in moderation.
Sustainability: Reducing meat consumption lowers an individual's environmental footprint. Livestock farming is a significant contributor to greenhouse gas emissions and resource use, so cutting back is seen as a way to promote a healthier planet.
Animal welfare: Some choose this path out of ethical concerns for animal welfare, reducing their support for large-scale, industrial animal agriculture.
Weight management: The high fiber content and lower caloric density of plant-based foods can support healthy weight management.
Flexibility: The non-restrictive nature of the diet makes it easier to follow long-term compared to more rigid eating plans.

Nutritional Considerations for the Flexitarian

A well-planned flexitarian diet can provide all the necessary nutrients for a healthy lifestyle. However, it requires mindful eating to ensure adequate intake of certain micronutrients that are more abundant in animal products.

Ensuring Balanced Nutrition

Protein: While meat provides complete protein, flexitarians can easily meet their needs by combining various plant sources. Sources like lentils, beans, peas, quinoa, nuts, seeds, and tofu are excellent alternatives.
Iron: Plant-based (non-heme) iron is less bioavailable than iron from meat (heme). Flexitarians should incorporate iron-rich plant foods like soybeans, chickpeas, and lentils. Pairing these with vitamin C-rich foods, such as citrus or bell peppers, can significantly enhance absorption.
Omega-3 Fatty Acids: Fatty fish are a primary source of EPA and DHA omega-3s. Flexitarians can supplement their occasional fish intake with plant sources of alpha-linolenic acid (ALA), such as flaxseed, chia seeds, and walnuts.
Vitamin B12: Found primarily in animal products, B12 is essential for nerve function and blood health. Flexitarians can rely on occasional meat, eggs, and dairy, or choose fortified foods like certain plant milks and cereals to meet their needs.

Practical Tips for Transitioning

Easing into a flexitarian lifestyle can be a gradual and rewarding process. Here are some steps to get started:

Start with 'Meatless Mondays': Dedicate one day a week to plant-based meals to build new cooking habits and recipe knowledge.
Experiment with meat alternatives: Try plant-based substitutes like tofu, tempeh, or lentil-based products to mimic familiar textures and flavors.
Reduce portion sizes: When eating meat, serve smaller portions and make plant foods the star of the meal.
Plan meals in advance: Thinking ahead can help ensure you have plenty of plant-based options available and prevent last-minute, less healthy choices.
Focus on whole foods: Emphasize whole, unprocessed foods while limiting sugary snacks and refined grains.

Comparing Flexitarianism with Other Diets

The differences between flexitarianism and other dietary patterns lie primarily in the level of animal product inclusion and adherence rigidity. This table provides a clearer picture:


Dietary Pattern	Animal Products Included	Focus	Flexibility
Flexitarian	Occasional, limited meat, poultry, fish; often includes dairy & eggs	Primarily plant-based; high flexibility.	High. Adaptable based on personal preference and schedule.
Pescetarian	Fish and seafood; excludes all other meat and poultry.	Plant-based with regular inclusion of seafood.	Moderate. Fish is a consistent protein source, but land animals are excluded.
Lacto-Ovo Vegetarian	Dairy and eggs; excludes all meat, poultry, and fish.	Purely plant-based protein supplemented with dairy and eggs.	Low. No meat or fish is ever consumed.
Vegan	Excludes all animal products, including meat, fish, eggs, and dairy.	Exclusively plant-based foods and derived products.	None. This is a complete elimination diet.
Omnivore	Includes all animal products and plants.	No restrictions on food type.	N/A. Standard modern diet.

Health and Environmental Benefits of Flexitarianism

Reduced Health Risks

Clinical studies have consistently shown that reducing meat intake and increasing plant-based foods can lead to significant health improvements. Research has linked flexitarian and semi-vegetarian diets to better weight management, reduced risks of type 2 diabetes and heart disease, and improved metabolic health. By focusing on nutrient-dense, plant-rich meals, flexitarians increase their fiber, antioxidant, and vitamin intake while reducing saturated fats and processed foods. Occasional, high-quality animal proteins can also provide beneficial nutrients like omega-3s from fish.

Supporting a Healthier Planet

Environmentally, the flexitarian approach offers a practical way for individuals to reduce their carbon footprint without demanding a complete shift to veganism. Meat production, particularly red meat, has a substantial impact on greenhouse gas emissions and land use. By reducing meat consumption, especially red and processed meats, flexitarians can contribute to a more sustainable food system. Replacing meat with legumes, whole grains, and vegetables is a powerful step toward more eco-friendly eating patterns.

The Bottom Line: Flexitarianism as a Sustainable Lifestyle

For those who find the strictness of vegetarianism or veganism overwhelming, the flexitarian diet offers a balanced and sustainable middle ground. It is not about perfect adherence but about progress and mindful eating. By embracing the principles of plant-forward eating while retaining the option for occasional meat or fish, individuals can reap substantial health and environmental benefits. It is a flexible lifestyle that focuses on adding healthy, whole foods rather than obsessively restricting others, making it a viable and enjoyable long-term solution for better nutrition.

For more information on balancing a semi-vegetarian diet, consider consulting resources from reputable health organizations like the Mayo Clinic to ensure you are meeting all your nutritional needs.

Frequently Asked Questions

No, a flexitarian is not a true vegetarian. The definition of a vegetarian diet strictly excludes all meat and animal flesh. Flexitarians, while primarily plant-based, eat meat or fish occasionally, placing them in a separate category often called semi-vegetarian.

The flexitarian diet's emphasis on whole, plant-based foods is associated with numerous health benefits, including lower body weight, improved blood pressure, reduced risk of type 2 diabetes, and lower rates of ischemic heart disease.

Flexitarians get protein from a variety of plant sources like legumes (beans, lentils), nuts, seeds, and whole grains. They can also get complete protein from occasional animal products such as eggs, dairy, and lean meat. Varying protein sources ensures a complete amino acid profile.

A pescetarian specifically eats a vegetarian diet with the addition of fish and seafood but excludes all other types of meat, like poultry and red meat. A flexitarian, however, occasionally eats any type of meat, including fish, poultry, and red meat, but their diet is predominantly plant-based.

To start a flexitarian diet, begin gradually by incorporating 'meatless days' into your week. You can also experiment with different plant-based protein sources like tofu or legumes and focus on increasing your intake of fruits, vegetables, and whole grains.

By reducing meat consumption, flexitarians help lower their environmental footprint. Less demand for livestock farming leads to decreased greenhouse gas emissions, conserved water, and less land use for animal agriculture.

While a balanced flexitarian diet can provide most nutrients, one should pay attention to getting enough iron (by pairing plant sources with Vitamin C) and vitamin B12 (found mainly in animal products, requiring attention or fortified foods). Occasional fish helps with omega-3s, which are essential for brain and heart health.