What is it called when you are vegetarian but sometimes eat meat? Understanding the Flexitarian Diet

October 20, 2025 •

4 min read

According to a 2021 UK survey, an estimated 13% of the population identifies as flexitarian, a term for those who follow a primarily plant-based diet but occasionally consume meat. This eating pattern, which combines "flexible" and "vegetarian," is a modern dietary approach that provides a middle ground for individuals seeking the health and environmental benefits of vegetarianism without fully committing to a meat-free lifestyle.

Quick Summary

A person who eats mostly plant-based meals but occasionally includes meat is called a flexitarian, also known as a semi-vegetarian. This flexible approach emphasizes eating more vegetables, fruits, and whole grains while permitting the moderate consumption of animal products. The diet prioritizes overall health, environmental sustainability, and personal preference, without strict rules.

Key Points

Flexitarian Definition: A flexitarian is someone who follows a primarily plant-based diet but occasionally consumes meat or fish, combining "flexible" and "vegetarian".
Health Benefits: The diet is linked to improved heart health, better weight management, and a reduced risk of chronic diseases like type 2 diabetes and certain cancers.
Environmental Impact: By reducing meat consumption, flexitarians help lower their carbon footprint and support a more sustainable food system.
Starting Out: The key to becoming flexitarian is to add more plant-based meals gradually rather than focusing on restriction, perhaps starting with 'meatless Mondays'.
Nutritional Awareness: While flexible, it is important for flexitarians to be mindful of nutrients like iron, vitamin B12, and Omega-3s, which are more common in animal products, ensuring they are obtained through other sources or supplementation.
High Flexibility: Unlike strict dietary labels, flexitarianism offers significant flexibility, allowing individuals to customize their eating patterns to fit their lifestyle and preferences.

What is a Flexitarian?

Coined from the words 'flexible' and 'vegetarian', a flexitarian is an individual who follows a primarily plant-based diet but occasionally incorporates meat or other animal products. This eating style is also referred to as semi-vegetarianism. Unlike traditional vegetarians who exclude meat and fish entirely, flexitarians enjoy the freedom to consume these items in moderation. The approach emphasizes adding more plant-based foods rather than restricting all animal products. This makes the flexitarian diet accessible and sustainable for many, especially those who find strict dietary rules challenging.

The flexibility of this diet is its main appeal, allowing individuals to enjoy meals that fit their lifestyle, social occasions, and personal cravings. This includes making conscious choices, such as eating meat only when dining out or limiting it to a few meals per week. The core philosophy is to build a diet around plant-centric meals, while animal products are viewed as a supplementary part of the diet, not the main focus.

Benefits of a Flexitarian Diet

The benefits of a flexitarian diet are numerous and range from personal health improvements to positive environmental impacts. By reducing overall meat consumption, flexitarians can experience many of the advantages associated with a vegetarian diet, but with fewer nutritional risks associated with complete exclusion.

Some of the key benefits include:

Improved Heart Health: A plant-rich diet is typically lower in saturated fat and cholesterol, which can contribute to better heart health.
Weight Management: Studies have shown that people who follow plant-heavy diets, including flexitarians, tend to have lower body weights and BMI compared to regular meat-eaters.
Reduced Risk of Chronic Diseases: Eating more plant-based foods can lower the risk of developing type 2 diabetes and some types of cancer.
Environmental Sustainability: Reducing meat consumption, especially red meat, lowers a person's carbon footprint and contributes to a more sustainable food system.
Nutritional Flexibility: The diet minimizes the risk of nutritional deficiencies, such as vitamin B12, iron, and zinc, which can sometimes be a concern for strict vegetarians or vegans.

Comparing the Flexitarian Diet to Other Eating Styles

To better understand the flexitarian diet, it is useful to compare it to other popular dietary patterns.


Feature	Flexitarian Diet	Vegetarian Diet	Pescatarian Diet	Omnivore Diet
Focus	Primarily plant-based with occasional meat/animal products	Strictly plant-based, but may include dairy and eggs	Plant-based + fish/seafood	Includes both plant and animal products without specific limits
Meat	Included occasionally (flexible)	Excluded entirely	Excluded (except fish/seafood)	Included regularly
Fish/Seafood	Included occasionally	Excluded entirely	Included	Included regularly
Dairy	Included	Included (Lacto-ovo vegetarian)	Included	Included regularly
Eggs	Included	Included (Lacto-ovo vegetarian)	Included	Included regularly
Flexibility	High (No strict rules)	Low (Strict exclusion)	Medium (Excludes meat/poultry)	High (Often without moderation)

Getting Started with the Flexitarian Diet

Adopting a flexitarian diet can be a gradual process. The key is to add more plant-based meals into your routine rather than focusing on taking things away. Many people start with a "meatless Monday" and gradually expand from there. Here are some practical tips for getting started:

Start with simple swaps. Replace half the ground meat in a recipe with mushrooms or lentils to start. Try a lentil bolognese instead of a traditional meat one.
Embrace plant-based proteins. Experiment with tofu, tempeh, beans, and lentils. These are excellent sources of protein and fiber and can be very versatile.
Make meat a side dish, not the main event. Instead of a large piece of chicken with a side salad, focus on a large veggie bowl with a smaller portion of chicken mixed in.
Focus on whole, unprocessed foods. Prioritise fruits, vegetables, whole grains, nuts, and seeds. These provide essential nutrients and fiber.
Plan your meals. A weekly meal plan can help you incorporate more plant-based meals and ensure you’re getting a balanced intake of nutrients.

Potential Considerations for Flexitarians

While the flexitarian diet offers a balanced approach, it is important to be mindful of potential nutritional gaps, especially when reducing meat consumption. Even though occasional meat intake helps, it's wise to ensure your plant-based meals are nutrient-dense.

Iron: Plant-based iron (non-heme iron) is less easily absorbed than the iron found in meat (heme iron). Combining iron-rich plants like lentils and spinach with a source of Vitamin C (e.g., bell peppers, oranges) can improve absorption.
Vitamin B12: This vitamin is primarily found in animal products. As a flexitarian, your occasional meat and dairy consumption may provide enough, but it's important to monitor levels, and some may benefit from fortified foods or supplements.
Omega-3 Fatty Acids: For flexitarians who reduce fish intake, alternative sources like flaxseeds, chia seeds, and walnuts should be included.

Conclusion

In summary, the answer to "what is it called when you are vegetarian but sometimes eat meat?" is a flexitarian. This approach offers a sustainable, flexible, and health-conscious way of eating that focuses on increasing plant-based foods while allowing for the occasional inclusion of meat. It provides a practical and less restrictive alternative for those interested in exploring the benefits of a more plant-forward lifestyle without full commitment. By understanding the principles, weighing the benefits, and mindfully planning meals, individuals can successfully adopt a flexitarian diet that is both nourishing and adaptable.

This trend is more than a fad; it reflects a growing awareness of the interconnectedness of personal health, environmental impact, and dietary choices. For many, becoming a flexitarian is a realistic step towards a healthier and more sustainable future.

Resources for Further Reading

For more information on the environmental impact of food choices and how flexitarianism can help, visit the World Economic Forum's article: Vegetarian, vegan, or flexitarian - which one are you?.

Frequently Asked Questions

A vegetarian completely abstains from eating meat, poultry, and fish. A flexitarian, however, eats a predominantly plant-based diet but includes meat and other animal products occasionally and in moderation.

A flexitarian diet can support weight loss due to its emphasis on whole, plant-based foods, which are typically high in fiber and lower in calories. Studies have shown that flexitarians often have lower body weight and BMI than regular meat-eaters.

No, a flexitarian does not have to give up red meat entirely. The diet is flexible and allows for all types of meat and animal products in moderation. However, many flexitarians choose to limit or avoid red and processed meats due to health or environmental concerns.

Yes, dairy and eggs are typically included in a flexitarian diet. The focus is on reducing meat consumption, but the diet can still include animal products like eggs, dairy, and fish.

There are no strict rules on the frequency of meat consumption for a flexitarian. The amount can vary widely from person to person. Some may have meat a few times a week, while others might only eat it on special occasions.

People become flexitarian for various reasons, including health benefits like better weight management and heart health, ethical concerns about animal welfare, and environmental sustainability.

While it is possible to get most nutrients from a well-planned flexitarian diet, it is important to pay attention to nutrients like vitamin B12, iron, and omega-3s, which are more abundant in animal products. Fortified foods or a daily supplement may be beneficial for some individuals, but consulting a dietitian is recommended.