Flexitarian Diet 101: A Complete Guide for Beginners

The flexitarian diet means eating mostly plant-based foods along with animal products in moderation. It aims to reap the benefits of vegetarianism while still enjoying the pleasures of animal products like milk, cheese, eggs, fish, meat, and more¹.

Flexitarianism is meant to be less rigid than pure vegetarianism and veganism. For anyone who isn’t too excited about the idea of cutting out meat or animal byproducts entirely, this could be a great approach. 

It’s also a great way to reduce your environmental impact, and it’s easier to stick to long-term since it’s not as strict as other diets. Find out everything you need to know about flexitarianism (and whether you should become one!) in this article now.

What is the Flexitarian Diet?

The flexitarian diet focuses on plant-based foods along with some meat and animal products. It encourages cutting back on meat rather than eliminating it, making it an easier, more flexible approach to healthy eating. Staples include fruits, vegetables, legumes, grains, nuts, and seeds.

This diet also emphasizes whole, unprocessed foods to improve overall health. Since it’s not restrictive, it’s easy to adapt to personal preferences. Eating less meat also helps lower your carbon footprint, making the flexitarian diet a good choice for both your health and the environment.

The term “flexitarian” is ambiguous, and many people may be flexitarians without realizing it. If you consume animal products sparingly, you’re already practicing flexitarianism to some extent. If you eat items like meat, cheese, and dairy every day, however, then you’ll need to cut back if you want to try a flexitarian diet. 

Benefits of the Flexitarian Diet

The flexitarian diet can help reduce the risk of chronic diseases. For instance, it can support heart health, weight control, and more. As with any dietary change, you might want to consult with an expert like a nutritionist for support and guidance. 

Heart Disease

The flexitarian diet can sometimes help reduce the risk of heart disease by focusing on heart-healthy, plant-based foods like fruits, vegetables, and whole grains. These foods are packed with nutrients that support your heart and fight inflammation². 

By cutting back on red and processed meats, you also lower your intake of saturated fats, which are linked to higher cholesterol levels³. Fiber-rich foods like oats, beans, and vegetables can help lower cholesterol (a wax-like substance in your arteries) and improve overall heart health⁴.

Plant-based sources of omega-3 fatty acids, such as flaxseeds, chia seeds, and walnuts, are also great for reducing inflammation. Foods rich in potassium, like leafy greens, help regulate blood pressure, which is essential for heart health. And of course, maintaining a healthy weight is encouraged, helping to further reduce your risk of heart disease.

Weight Control

The flexitarian diet can help with weight loss or management. Plant-based foods like vegetables, whole grains, and legumes are naturally low in calories, making it easier to maintain a healthy weight. By cutting back on high-fat meats and processed foods, you automatically reduce calorie intake.

Fiber-rich foods, such as beans and vegetables, help you stay full longer, which can prevent overeating. As a bonus, adopting a healthier overall diet naturally reduces your intake of processed sugars. Plant-based proteins also support lean muscle mass, which is key to staying fit and maintaining a healthy metabolism.

Type II Diabetes

A flexitarian diet has the potential to reduce the risk of type 2 diabetes, and it can help manage symptoms of the condition. High-fiber foods, like beans and vegetables, help slow the absorption of sugar, leading to more stable blood sugar levels throughout the day. Reducing animal fats can also improve insulin sensitivity, while maintaining a healthy weight further reduces the risk of diabetes. With a balanced diet, you can better manage blood sugar and overall health⁵.

Cancer

Fruits and vegetables provide antioxidants that help protect cells from damage, which can reduce cancer risk⁶. The flexitarian approach also cuts back on red and processed meats, which have been linked to a higher risk of several cancers, including colorectal, colon, rectal, lung, and renal cell cancers⁷.

Cruciferous vegetables like broccoli are particularly beneficial, as they contain compounds with cancer-fighting properties⁸. The high fiber content also supports digestive health, which can lower the risk of colon cancer⁹.

Common Challenges of the Flexitarian Diet

Adopting a flexitarian diet can come with challenges that may affect your health and lifestyle. While the benefits are clear, it’s important to be aware of the potential downsides – and how to avoid them – before changing your diet. Here are some ideas on how to approach these challenges, but you can always ask a nutritionist for guidance.

• Lack of important vitamins: Cutting back on meat and animal products can lead to deficiencies in essential nutrients, but you can find plant-based sources for most of them¹⁰. Strict vegetarians and vegans need to take vitamin B12 supplements, but flexitarians can still get it from animal products like salmon, beef, and dairy, so it comes down to how often they consume these foods. Besides vitamin B12, most nutrients can be obtained via plant-based sources¹¹. For example, white beans are high in calcium and iron, and you can pair them with vitamin C to improve absorption¹².

• Difficulty meeting protein needs: While it’s easy enough to get protein from plant-based sources, most plants don’t contain enough amino acids to be a complete protein. You can get the full range of amino acids from animal products or by consuming a variety of plant-based foods. Quinoa and soy products (including tofu and edamame) are examples of complete plant proteins, and most combinations of grains and legumes (such as rice and beans) contain the full range of amino acids as well¹³.

• Increased processed food consumption: Many people turning to a flexitarian diet might rely too heavily on processed plant-based alternatives, such as plant burgers or sausages. These processed foods are sometimes high in unhealthy fats, sodium, and preservatives, undermining the health benefits of a more plant-focused diet. Though these foods are really handy when life gets busy, it’s still important to always prioritize whole foods since they’re more nutritious.

  

• Digestive issues from higher fiber intake: Eating more fiber-rich plant foods can cause bloating, gas, or digestive discomfort, especially if you’re not used to a high-fiber diet. The increase in fiber from beans, vegetables, and whole grains can overwhelm your digestive system during the transition. Don’t suddenly overwhelm your digestive tract with a super high-fiber diet – rather, gradually increase your fiber intake over time¹⁴.

• Social and cultural challenges: In many cultures, meat plays a central role in meals, making it difficult to adopt a vegetarian lifestyle when eating with others. Social gatherings, family events, or dining out may present challenges when trying to stick to a diet that is less reliant on animal products. This is the benefit of being flexitarian rather than vegetarian, as you can allow yourself to eat meat or fish during social events and more plant-based meals when you’re on your own.

• Time-consuming meal prep: Flexitarianism may require more thoughtful meal planning and preparation to make sure you’re getting balanced nutrition. Without convenient meat-based options, individuals may spend more time researching recipes, shopping for diverse ingredients, and cooking from scratch. To help with this, you could use online meal planning tools, flexitarian recipe blogs, and even cooking in batches.

• Higher costs of plant-based foods: Plant-based ingredients, especially organic or processed specialty items, can sometimes be more expensive than traditional meat-based foods. This can make the diet less accessible for individuals on a budget or in areas with limited access to affordable plant-based options. However, in most cases, plant-based foods are cheaper than animal-derived foods.

What Should You Eat on a Flexitarian Diet?

You can create nutritious and satisfying meals by balancing plant proteins with animal sources. Here’s a list of foods you can try, depending on your preferences. However, these are only a few examples, and this isn’t meant to be an exhaustive list:

What Foods to Limit on the Flexitarian Diet

It's important to minimize your intake of foods that are overly processed or packed with empty calories. Here’s what to focus on reducing:

• Processed meats: Items like bacon, sausages, and deli meats are loaded with preservatives, sodium, and unhealthy fats that can affect your heart health.

• Refined carbs: Foods like white bread and pastries made from refined flour offer little nutritional value and can cause blood sugar spikes.

• Sugary snacks and drinks: Excessive sugar, found in sodas, candies, cookies, and cakes, can lead to energy crashes, weight gain, and other metabolic issues.

• Fast food: Meals like fries, burgers, and fried chicken tend to be high in unhealthy fats, salt, and added sugars, making them a poor choice for long-term health.

3 Tasty Flexitarian Meals You Can Try Today

Knowing what foods to eat is one thing, but how do you use these tasty ingredients? Here are 3 delicious meals that adhere to the flexitarian diet. If you need additional help getting inspiration, I suggest having a look at some good plant-based meal delivery services, which make the process of planning and cooking meals much simpler.

1. Chickpea Stir-Fry With Chicken Strips

🧑‍🍳 Method:

1. Heat olive oil in a pan over medium heat.

2. Add chicken strips and cook until golden brown and cooked through, or about 6-7 minutes.

3. Add the onion, bell pepper, and zucchini to the pan and cook for 3-4 minutes.

4. Stir in chickpeas, soy sauce, cumin, and smoked paprika. Cook for another 5 minutes.

5. Sprinkle sesame seeds on top before serving.

2. Sweet Potato and Black Bean Tacos With Ground Turkey

🧑‍🍳 Method:

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, cumin, and chili powder, and roast for 20 minutes.

2. While the sweet potatoes are roasting, cook the ground turkey in a pan over medium heat, breaking it up as it cooks, for about 8-10 minutes.

3. Stir in the black beans and cook for 3-4 more minutes until heated through.

4. Warm the tortillas in a pan for 1-2 minutes on each side.

5. Assemble tacos by adding the turkey-bean mixture, roasted sweet potatoes, red onion, and cilantro. Serve with lime wedges.

3. Roasted Veggie & Quinoa Salad With Grilled Halloumi

🧑‍🍳 Method:

1. Preheat the grill to medium-high heat.

2. Toss zucchini, bell pepper, and cherry tomatoes in olive oil and season with salt and pepper. Grill the veggies for 5-7 minutes, turning occasionally.

3. Grill the salmon fillets for about 4-5 minutes on each side, until cooked through.

4. In a large bowl, combine cooked quinoa, grilled vegetables, and flaked salmon. Drizzle with lemon juice and sprinkle with fresh parsley.

Sample 1-Week Flexitarian Meal Plan

Single meals are nice, but it’s important to find a way to stick to the flexitarian diet all week. Here’s a sample meal plan you can try (and adjust accordingly):

FAQ

What does a flexitarian eat?

A flexitarian eats a primarily plant-based diet, occasionally including meat, fish, and other animal products. The focus is on whole foods like fruits, vegetables, legumes, and whole grains, with minimal processed ingredients.

Unlike vegetarians or vegans, flexitarians enjoy the flexibility to incorporate animal products in moderation. This approach allows for nutritional balance while emphasizing the health and environmental benefits of plant-based eating.

Can flexitarians eat eggs?

Yes, flexitarians can eat eggs since their diet includes both plant-based and animal-derived foods. Eggs are a good source of protein, vitamins, and healthy fats, making them a nutritious addition to a flexitarian meal plan.

Many flexitarians use eggs to add variety and essential nutrients to their diet. They may prioritize eggs from free-range or organic sources to align with ethical or environmental concerns.

What is flexitarian vs pescatarian?

A flexitarian eats mostly plant-based foods but occasionally includes meat and seafood, while a pescatarian follows a vegetarian diet that allows fish and seafood but avoids other meats. Both diets focus on plant-based nutrition with varying levels of animal product consumption.

Flexitarians are much more relaxed, though, since they incorporate all animal proteins in moderation. Pescatarians, on the other hand, rely exclusively on seafood as their primary source of animal protein.

What are the downsides of a flexitarian diet?

One potential downside is the risk of nutrient deficiencies, particularly if plant-based meals are not well-balanced. Essential nutrients like vitamin B12, iron, and omega-3s may require extra attention to avoid deficiencies.

Another challenge is meal planning, as reducing meat intake while maintaining variety and adequate protein can require more effort. Some may also struggle with social situations where plant-based options are limited.

References

1. https://pubmed.ncbi.nlm.nih.gov/28111625/

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5216044/

3. https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

4. https://www.heartuk.org.uk/low-cholesterol-foods/fibre-

5. https://pubmed.ncbi.nlm.nih.gov/12643169/

6. https://pubmed.ncbi.nlm.nih.gov/35334103/

7. https://pubmed.ncbi.nlm.nih.gov/34455534/

8. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC4588743/

10. https://pubmed.ncbi.nlm.nih.gov/21139125/

11. https://pubmed.ncbi.nlm.nih.gov/6940487/

12. https://pubmed.ncbi.nlm.nih.gov/1020374/

13. https://pmc.ncbi.nlm.nih.gov/articles/PMC6893534/

14. https://pmc.ncbi.nlm.nih.gov/articles/PMC7056053/