The Flexitarian Diet

Written by Alyson Powell Key
Medically Reviewed by Melinda Ratini, MS, DO on March 05, 2025
4 min read

The flexitarian diet comes from the words "flexible" and "vegetarian." It mostly follows a vegetarian diet, but you can still sometimes eat meat or other animal products.

Flexitarian vs. vegetarian

A flexitarian mostly eats plants but sometimes eats meat, while a vegetarian never eats meat. A vegetarian may eat eggs and dairy products.

Health experts say eating lots of fruits and vegetables is a good idea and has many benefits, including:

  • A lower chance of heart disease
  • Weight loss
  • You're less likely to get type 2 diabetes and can better manage prediabetes
  • Possible protection against some types of cancer

A flexitarian diet is also better for the planet, as eating less meat helps lower your carbon footprint.

Nothing is off-limits, but the goal is to add more plant-based foods to your diet while cutting back on meat. 

A beginner flexitarian skips meat in six to eight meals a week. An intermediate has 9-14 meals without meat each week, while an advanced flexitarian eats 15 or more meatless meals each week.

What to eat

  • Fruits and vegetables
  • Plant proteins (beans, lentils, tofu, chickpeas)
  • Whole grains (brown rice, oats, quinoa, barley)
  • Plant-based milk and dairy alternatives
  • Nuts, seeds, and healthy fats
  • Oils, herbs, and spices

What to cut back on

  • Meat and poultry (lean beef, chicken, turkey)
  • Fish and seafood (salmon, tilapia, shrimp)
  • Sugary and highly processed foods
  • Eggs and dairy

Flexitarian breakfast ideas

  • Oatmeal with fruit and nuts
  • Avocado toast on whole-grain bread
  • Smoothie bowl with fruit and vegetables

Flexitarian lunch ideas

  • Mixed green salad with quinoa and chickpeas
  • A wrap with hummus and veggies
  • Vegetable soup

Snack ideas for flexitarians

  • Sun-dried tomato and olive hummus
  • A handful of nuts
  • Whole-grain crackers

Flexitarian dinner ideas

  • Stir-fried vegetables with tofu or lean meat
  • Lentil soup
  • Vegetable curry with brown rice

While the flexitarian diet has many benefits, it also carries some risks for certain people. Cutting back on meat can lead to a lack of nutrients such as vitamin B12, zinc, and calcium.

Kathleen Zelman, a registered dietitian nutritionist and former director of nutrition at WebMD, suggests a daily vitamin to supplement these nutrients. "No matter how good your diet is, I'm an advocate for a once-a-day vitamin-mineral supplement for your age. It's nutritional insurance, and there are different nutrients that kids need versus adult women versus adult men."

Also, if you have irritable bowel syndrome (IBS), a plant-based diet may not be right for you. Before trying a flexitarian diet, it's best to understand which fruits and vegetables may cause digestive problems. Consult a dietitian for the plan best for you.

Zelman says one challenge of the flexitarian diet is figuring out how to add more plant-based foods to meals. She suggests making small tweaks to your favorite recipes.

"You can take your family favorites, reduce the meat portion, and increase the vegetables, grains, or beans. If you're making a spaghetti sauce, use less ground meat. Instead of a pound of meat, use a half pound and a half pound of mushrooms. Mushrooms have a meaty taste and texture."

Zelman also says starting slow is key. First, try a "meatless Monday" and then start adding new plant-based recipes to your diet.

Does it work?

A flexitarian diet can help you lose weight, but how much you eat still counts.

Research shows that vegetarians tend to weigh less than people who eat meat. Plus, plant-based foods such as fruits and vegetables are generally high in nutrition and low in calories and are important parts of a heart-healthy diet.

Becoming a vegetarian doesn’t guarantee weight loss, but adding more plant-based foods to your diet can help your health in many ways.

Is it good for certain conditions?

Eating more plant-based foods, which tend to be low in saturated fat and cholesterol-free, can help prevent and treat various health conditions, including heart disease, high blood pressure, high cholesterol, and diabetes.

 

Here are some key things to know about the flexitarian diet:

Cost. It involves just the cost of your food. Though fresh produce can be costly, you may save money because vegetarian proteins (tofu, beans, etc.) are generally cheaper than meat and poultry.

Support. While you can follow this diet on your own, experts suggest finding a buddy (especially for exercise). There are no official groups though.

Limitations. If you don't want to eat extra veggies and experiment with unfamiliar sources of protein, this plan may not work for you.

Cooking and shopping. Meal prep is kept relatively easy, but you will need to stock up on fresh produce regularly and get comfortable in the kitchen.

Packaged food or meals. No.

In-person meetings. No.

Exercise.It's a must with any healthy eating program. All adults should be active for 30 minutes most days just for good health. Shift to 90 minutes most days if you want to slim down.

Do flexitarians live longer?

Research shows that people who eat more plant-based foods may live longer.

Can you eat eggs on a flexitarian diet?

Yes. This way of eating is mainly about eating plants, but you can also have some animal foods, such as eggs, once in a while.

What percentage of Americans are flexitarian?

According to some surveys, as many as 36% of American adults say they're flexitarians. Younger people, such as Millennials and Gen Z, know more about the flexitarian diet and are more likely to follow it.

Can flexitarians eat cheese?

Yes, but only once in a while. The flexitarian diet focuses on eating mostly plant-based foods but also includes animal products, such as dairy, in moderation.

Can flexitarians eat chicken?

Yes, they can eat meat and poultry. But they replace them with plant-based proteins for some of their meals.