What Is a Flexitarian Diet? A Complete Beginner’s Guide

The word flexitarian is simply a blend of the words flexible and vegetarian, while a diet is simply a way of life. The idea behind the flexitarian diet is a more flexible approach to vegetarianism, so that you can reap the benefits of loading up on fruits, vegetables, and whole grains, without ditching animal products like steak and burgers entirely.

Here, learn about how the flexitarian diet works and find out whether the eating approach is right for your individual health and wellness goals.

“You can think of this diet as a ‘vegetarian-ish’ way of eating, since the plan touts the basic principles and benefits of a plant-based diet, along with the inclusion of some animal proteins to a lesser extent,” says Dawn Jackson (DJ) Blatner, RDN, the Chicago-based author of The Flexitarian Diet, the book that inspired the diet trend. That means that while vegetarian staples such as tofu, quinoa, tons of produce, and other veggie-focused favorites may be the stars of your diet, no foods are taken away or strictly forbidden. The flexitarian label isn’t equivalent to “lazy vegetarian” — instead, it’s an approach that advocates significantly decreasing meat consumption.

As its name promises, the diet is flexible, but it has guidelines about how much meat you should eat. In her book, Blatner suggests that eaters who are new to the flexitarian diet should first try "Beginner Flexitarian" and forgo meat two days a week, eating no more than 26 ounces (oz) of meat in total during the remaining five days. For reference, a card-deck-size portion of chicken or steak is about 3 oz, while a piece the size and thickness of your palm (including fingers) clocks in at 4 to 6 oz.

They don’t all follow the same “rules,” and they differ in the amount of meat they allow in their diet. That’s a great thing, because it means you can choose what works best with your goals and food preferences.

Guidelines for a Flexitarian Diet

If thinking about ounces of meat per week confuses you, use the following guidelines instead.

• Beginner 6–8 meatless meals of 21 total meals each week
• Advanced 9–14 meatless meals of 21 total meals each week
• Expert 15+ meatless meals of 21 total meals each week

These guidelines, set out by Blatner, are what separates the flexitarian diet from other meat-inclusive eating plans, such as an omnivore diet. While a flexitarian prioritizes vegetables, omnivores eat as much meat as they please and have no intention of making the majority of their meals veggie-forward.

The benefits of being vegetarian carry over to this diet, which is why the flexitarian diet is recommended for people who are curious about vegetarianism, and occasionally for former vegans or vegetarians who may have experienced nutritional deficiencies as a result of going completely meat-free. But it’s also a great option for anyone who wants to adopt a healthier lifestyle, because it foregrounds plants without being anti-meat, says Liz Weiss, RDN, of Liz’s Healthy Table in Lexington, Massachusetts.

Here’s a closer look at some of the possible benefits of the eating approach.

Lowers Risk of Insulin Resistance and Type 2 Diabetes

In the study, 74 participants consumed the same number of calories for six months. Some went on a vegetarian diet, and others went on a diet that emphasized reducing sugars, refined carbs, cholesterol, and saturated fat. Interestingly, people on the vegetarian diet lost more subfascial fat (the fat that lines your muscles), and intramuscular fat (the type stored inside your muscles themselves). The fat stored in your muscles can impact your metabolism and lead to insulin resistance (and even type 2 diabetes).

Boosts Heart Health

Contributes to a Longer Life

Reduces Your Carbon Footprint

Is Easy to Follow

The other major advantage of going flexitarian is the diet's straightforwardness and flexibility, says Blatner, which increases the chances that the diet would become a long-term lifestyle.

Helps You Save Money

There are no exotic (or particularly pricey) ingredients required for this diet plan, so groceries shouldn’t cost more than they typically do. And, if meat is the current star of all your meals, bypassing the butcher may actually save you money. The diet's wiggle room concerning what you eat means that there’s wiggle room financially, as well.

Keeps You Well Nourished

Improves Skin Health

If you’re trying to lose weight, a seemingly infinite number of eating plans and diets promise that result, and the flexitarian diet is considered one of the most credible. For one thing, if you use it as an opportunity to eat lots of fruits, veggies, and whole grains, you'll likely feel full on fewer calories than you're accustomed to, which makes shedding pounds almost inevitable, says Keri Gans, RDN, a registered dietitian-nutritionist in New York City and the author of The Small Change Diet.

Because the flexitarian diet doesn’t completely exclude any particular food group(s), it shouldn’t welcome any health risks if it’s adhered to in a balanced fashion. Technically, the flexitarian diet could consist of just pastries and cereal with the occasional serving of chicken or beef, but Blatner points out it’s not just about eating less meat, it’s about eating more nutrient-rich foods as well.

A Potential Need for Dietary Supplements

That said, eating less meat may pose certain downsides, especially if you don’t replace meat with nutrient-dense foods and plant-based sources of protein. A study suggests that poorly planned vegetarian diets may be low in nutrients such as protein, iron, zinc, calcium, vitamin D, vitamin B12, and omega-3 fats. Nonetheless, researchers say a well-designed eating plan can avoid those deficiencies.

Doesn’t Mandate Exercise

But being “flexible” about the type of activity you do is key, so whether it’s dancing, swimming, or walking the dog, you should pick an activity that increases the likelihood you'll exercise regularly, suggests Blatner.

Good news: You don’t have to do a kitchen makeover or pantry overhaul to embark on a flexitarian diet.

Instead, the next time you go grocery shopping, buy fewer animal products such as meat, poultry, and fish, and replace them with plenty of fruits and vegetables, beans, whole grains, nuts and nut butters, and tofu. You can save money by buying extra canned beans when they’re on sale. To cut back on produce costs, opt for sodium- and sugar-free canned and frozen options, and buy with the seasons. To take the guesswork out of identifying in-season fruits and veggies, head to your local farmers market, which will have a bounty of options.

You’ll be able to find nondairy milks, like almond milk, in both the refrigerated section and in the middle aisles of the store, if you prefer that type of milk over the dairy variety, though eliminating dairy isn’t required.

After you go grocery shopping, follow the three steps below, suggested by Blatner, to get started on a flexitarian lifestyle.

Here are three simple steps flexitarian diet beginners can follow.

1. Reportion Your Plate

Blatner recommends downsizing your meat and grain portions while pumping up the produce. Aim to have 25 percent of your plate for lean meat, poultry, or fish (or beans or tofu on meatless days); 25 percent whole grains (such as brown rice, quinoa, whole grain pasta); and 50 percent from fruits and veggies. Loading up on greens like kale, lettuce, or arugula is one way to bulk up the veggies.

2. Reinvent Old Favorites

Take your current favorite recipes and swap out the meat for beans. Sub in ¼ cup beans for every ounce of meat that you normally use. Blatner recommends using low-sodium soy sauce, mushrooms, potatoes, green tea, and tomato sauce to create an umami, or savory, taste similar to that of meat. If you don’t like beans, opt instead for lentils or chickpeas, which are versatile and can be less expensive than chicken, pork, or beef.

3. Refresh Your Recipe Repertoire

Try a new vegetarian recipe each week. Ask friends for their favorites, or look through vegetarian magazines and cookbooks. (Blatner’s The Flexitarian Diet has several recipes to choose from.)

Need some online sources for vegetarian dishes that will catch your eye? Check out the inspiration below.

All food groups are included in the diet, but animal protein is limited and there's an emphasis on plants and plant-based proteins.

Foods to Eat on the Flexitarian Diet

• Plant proteins Any beans, peas, or lentils such as black beans, pinto beans, garbanzo beans, white beans, red lentils
• Whole grains That includes quinoa, brown rice, oats, barley, sorghum, buckwheat, and white and sweet potatoes.
• Vegetables
• Fruits
• Dairy milk and plant milk
• Eggs
• Nuts and nut butters
• Seeds
• Tofu
• Healthy fats These include avocado and olive oil.

(These foods are also suitable for any type of vegetarian diet.)

Foods to Limit on the Flexitarian Diet

While no food groups are entirely excluded, Blatner says the diet is not only about eating fewer animal products but also about making smart food choices in general. That’s why the diet also recommends you limit your intake of the following.

• Animal protein That includes chicken, turkey, red meat, and pork.
• Seafood Seafood is considered an animal protein and is a healthy choice on those meat-eating days.
• Processed refined grains This includes white pasta, white bread, and white rice.
• Animal fats This includes butter, whole milk, cream.
• Highly processed foods and beverages like pastries, soda, chips

Here’s a custom diet plan that adheres to the flexitarian diet, courtesy of Blatner.

Day 1

Breakfast Sprouted whole-grain toast, avocado, spinach, and egg

Lunch Market bowl with chicken or chickpeas, chopped kale or tomatoes, roasted sweet potato cubes, and ranch dressing

Dinner Tacos with seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa

Snack Apple and pecans or cucumber sticks and hummus

Day 2

Breakfast Oatmeal with peanut butter and chopped apple

Lunch Mexican bowl with chicken or black beans, chopped romaine and peppers, brown rice, guacamole, and salsa

Dinner Mediterranean plate with chicken or chickpeas; cucumber, tomato, feta salad; and lemon dill brown rice

Snack Grape tomatoes and mozzarella sticks or clementine and almonds

Day 3

Breakfast Green smoothie with 2 percent plain kefir, rolled oats, banana, and spinach

Lunch Asian bowl with chicken or edamame, coleslaw mix, quinoa, and ginger dressing

Dinner Burger night with beef or bean burger, sweet potato fries, and veggie dippers with ranch dressing

Snack Carrots and almond butter or dark chocolate and berries

• Healthy Happy Life
• Hurry the Food Up
• Love and Lemons
• Kitchn
• Meatless Monday
• My New Roots
• Nutrition Stripped
• The Foodie Dietitian
• Healthy Maven
• The Vegetarian Resource Group
• Vegetarian Times
• DJ Blatner’s website

Following the flexitarian diet should provide an overall sense of well-being, including more energy and less fatigue. If you are overweight, a diet such as this could result in weight loss, especially for the long term since this plan represents a way of life and not a fad, short-lived diet. Overall, your diet will be healthier, including fewer processed foods that are higher in sodium, sugar, and unhealthy fats. Instead, you’ll be eating foods that more closely resemble the recommendations made in the Dietary Guidelines for Americans.