What is it called when you're a vegetarian but sometimes eat meat?: The Flexitarian Diet

October 24, 2025 •

4 min read

According to one study, nearly one in four people in the U.S. have consciously cut back on their meat consumption. This shift often leads to the question: What is it called when you're a vegetarian but sometimes eat meat? The answer is "flexitarianism," a semi-vegetarian eating pattern that emphasizes plant-based foods while allowing for the occasional inclusion of meat or other animal products.

Quick Summary

The flexitarian diet is a semi-vegetarian eating style centered on plant foods with moderate, occasional inclusion of meat. This flexible approach allows individuals to reap the benefits of a plant-focused diet without committing to complete abstinence from meat or animal products.

Key Points

Flexitarian is a combination of flexible and vegetarian, defining a semi-vegetarian eating style that prioritizes plant-based foods.
The diet is not strictly defined, allowing individuals to customize their level of meat reduction, from occasional portions to only eating it a few times a month.
Health benefits include improved heart health, better weight management, and a reduced risk of type 2 diabetes and certain cancers.
Flexitarianism promotes a lower environmental footprint by significantly reducing overall meat consumption.
Careful meal planning is needed to avoid potential deficiencies in nutrients like vitamin B12, iron, and omega-3 fatty acids, which are more common in reduced-meat diets.
Starting gradually with initiatives like "Meatless Mondays" is an effective way to transition and build sustainable, long-term habits.

Understanding the Flexitarian Diet

The term "flexitarian" is a blend of "flexible" and "vegetarian," accurately describing this eating style. It was popularized by dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. Unlike strict vegetarians who eliminate meat entirely, flexitarians intentionally reduce their consumption of meat, focusing on a diet rich in fruits, vegetables, legumes, and whole grains. The degree of flexibility can vary significantly from person to person, with some eating meat only on weekends or special occasions, while others simply reduce their portion sizes throughout the week.

Core Principles of Flexitarianism

Emphasis on Plant-Based Foods: The majority of a flexitarian's plate is filled with plant-based items like beans, lentils, nuts, and seeds, which are excellent sources of protein and fiber.
Occasional Animal Products: Meat, fish, and dairy are not off-limits but are consumed in moderation. This provides flexibility for social events, cravings, or simply a balanced variety of nutrients.
Focus on Whole Foods: This diet encourages whole, minimally processed foods over refined carbohydrates and added sugars.

Health Benefits of a Semi-Vegetarian Approach

Numerous studies have highlighted the health advantages associated with the flexitarian diet, many of which overlap with the benefits of a full vegetarian or plant-based diet.

Improved Cardiovascular Health

Prioritizing plant-based foods often means a lower intake of saturated fats and cholesterol, which can help lower blood pressure and reduce the risk of heart disease. The increase in fiber and antioxidant-rich foods also supports overall cardiovascular well-being.

Better Weight Management

Studies show that people on semi-vegetarian diets tend to have a lower body mass index (BMI) than those with an omnivorous diet. The high fiber content in plant-based foods promotes satiety, helping to manage calorie intake naturally.

Reduced Risk of Type 2 Diabetes

A flexitarian diet, with its emphasis on whole grains and plant-based protein, can help stabilize blood sugar levels and improve insulin sensitivity. Research has linked semi-vegetarian diets to a reduced risk of type 2 diabetes compared to non-vegetarian diets.

Lower Risk of Certain Cancers

Reducing the intake of red and processed meats, a key component of the flexitarian diet, is associated with a lower risk of certain cancers, particularly colorectal cancer.

A Comparison of Dietary Patterns

This table illustrates the key differences between a flexitarian diet and other common eating patterns.


Feature	Flexitarian Diet	Vegetarian Diet	Vegan Diet	Omnivore Diet
Meat and Poultry	Consumed occasionally	Not consumed	Not consumed	Consumed regularly
Fish and Seafood	Consumed occasionally	Not consumed	Not consumed	Consumed regularly
Eggs and Dairy	Consumed moderately	May be consumed (Lacto-ovo)	Not consumed	Consumed regularly
Plant-based Focus	High	Very High	Exclusive	Variable
Flexibility	High (Adaptable to individual needs)	Moderate (No meat, but other animal products may be included)	None (Strictly plant-based)	High (Typically includes everything)

How to Start Your Flexitarian Journey

Transitioning to a flexitarian diet can be a gradual and rewarding process. The key is to start small and focus on adding more plant-based foods rather than eliminating animal products entirely.

Steps for Beginners:

Start with one or two meat-free days per week, like a “Meatless Monday”.
Incorporate more plant-based protein sources, such as beans, lentils, tofu, and nuts, into your meals.
When you do eat meat, reduce the portion size and choose leaner, high-quality options, such as pasture-raised or organic.
Experiment with different cuisines that naturally use less meat, such as Mediterranean or Indian cooking, to discover new and exciting flavors.

Foods to Emphasize:

Plant-Based Proteins: Beans, lentils, chickpeas, tofu, edamame, and peas.
Whole Grains: Quinoa, brown rice, oats, barley, and whole-wheat products.
Fruits and Vegetables: A wide variety of fresh produce, both cooked and raw.
Healthy Fats: Nuts, seeds, avocado, and olive oil.

Potential Challenges and Considerations

While highly beneficial, a flexitarian diet requires careful planning to ensure nutritional needs are met. Reducing meat intake can impact the consumption of certain nutrients, especially if not replaced with adequate plant-based sources.

Nutrient Deficiencies: Individuals should be mindful of potential deficiencies in iron, zinc, vitamin B12, and omega-3 fatty acids. Plant-based sources of iron and zinc exist but are less bioavailable than in meat. Vitamin B12 is only found in animal products, so those who eat very little meat or dairy may need fortified foods or supplements.
Processed Plant Foods: The benefit of the diet is in its focus on whole foods. Relying heavily on processed vegetarian alternatives, which can be high in sodium and additives, can detract from the diet's health potential.
Defining Moderation: The lack of strict rules can be challenging for those who prefer a clear-cut meal plan. Defining your own version of moderation is key to long-term success.

Conclusion

The flexitarian diet offers a balanced and sustainable approach to eating, providing a middle ground for individuals who want to eat more plants without fully eliminating meat. By focusing on whole, nutritious foods and consuming animal products in moderation, it offers significant health benefits, including weight management and a reduced risk of chronic disease. Its flexibility makes it an accessible and enjoyable lifestyle, promoting gradual, lasting changes rather than a restrictive, temporary fix. This adaptable way of eating allows individuals to improve their health, contribute to a more sustainable food system, and still enjoy their favorite foods. Read more from the Cleveland Clinic here.

Frequently Asked Questions

There is no single official definition. The term describes a dietary pattern, not a strict set of rules. Generally, it refers to an individual who primarily follows a plant-based diet but occasionally includes meat, poultry, or fish.

Yes, the terms are often used interchangeably. 'Semi-vegetarian' is another common way to describe a diet that is primarily plant-based with occasional meat consumption.

Yes. A flexitarian diet allows for all types of meat and poultry, but in moderate and occasional amounts. A specific type of semi-vegetarian who eats only poultry is called a pollotarian.

Yes, fish and seafood are typically included as occasional animal protein sources in a flexitarian diet. A specific diet centered on fish and plants, but no other meat, is called a pescetarian.

There is no strict rule. The amount of meat consumed can vary, and some sources suggest a progressive reduction. For example, a beginner might aim for 28 ounces of meat per week, while an advanced flexitarian might limit it to 18 ounces.

Adopting a flexitarian diet helps reduce your carbon footprint and preserve natural resources. A plant-based diet uses fewer resources, and reducing meat consumption, particularly red meat, has a positive environmental impact.

Yes. Flexitarianism can support weight management because it emphasizes high-fiber, nutrient-dense plant foods that promote satiety and are generally lower in calories than diets heavy in red meat and processed foods.