The term flexitarian is becoming a more popular word, but what is a flexitarian? If you are wondering what the definition of a flexitarian is or what does flexitarian mean, this blog post will try and cover everything you need to know – from definitions and eating patterns to the health benefits and questions regarding flexitarianism.

What is a Flexitarian?

A flexitarian is defined as someone who mostly eats vegetarian diet but may eat meat, fish, or poultry occasionally. The logic behind the term flexitarian is flexible + vegetarian, which refers to a flexible approach to plant-based eating.

Flexitarians generally eat plants, fruits, vegetables, legumes, nuts, and whole grains while not excluding animal products. A flexitarian may eat meat or fish a few times a week or less based on their preference.

What is included in the Flexitarian Diet?

A flexitarian diet focuses on whole and minimally process foods with some animal products included most times. They advocate a flexible eating pattern including:

• Lots of vegetables and fruits
• Plant proteins, beans, lentils, tofu, and
• Whole grains, quinoa and brown rice
• Dairy or eggs in moderation (many flexitarians do eat dairy)
• Lean meats or fish in moderation

Many people follow this diet for health, ethics, or environmental reasons because it is a middle ground between vegetarianism and omnivorous ingestion.

Is Flexitarian a Thing? Is Flexitarian Healthy?

Yes, flexitarianism is a thing and is increasingly seen as a sustainable and healthy lifestyle. Studies have shown that being a flexitarian comes with benefits such as:

• Reduced risk of heart disease
• Support for weight management
• Lower carbon footprint
• Improved nutrient intake through a varied diet

If you are asking, “is flexitarian healthy?” or “is being a flexitarian healthy?”, most nutritionists agree that a well-planned flexitarian diet is healthy and balanced.

How Often do Flexitarians Eat Meat?

One of the frequent questions is how often do flexitarians eat meat? or how much meat does a flexitarian eat?

In general, flexitarians eat less meat than an average omnivore – often just a few times a week or less. There is a wide continuum between omnivore and flexitarian, and the point isn’t to completely eliminate, but to do it moderately.

How to Become Flexitarian?

Are you wondering how to become flexitarian or how to start a flexitarian diet? Here are some tips to make the transition easier:

Start by eating more plant-based meals each week

Try out those flexitarian recipes and dishes that focus on meat portion reduction. Use plant proteins, such as beans, lentils, and tofu, as the main portion of protein in your meals. Meat should just be an occasional treat or supplement in your diet. Meal prep using a flexitarian diet meal plan or check out some flexitarian books for ideas.

Flexitarian Diet Plans, Recipes and Meal Ideas

Are you looking for meal ideas? There are so many flexitarian diet recipes ranging from easy to make breakfasts to hearty dinners like a flexitarian burger. Many recipes tend to be vegetables or grains and allow just some meat or dairy. Thus making it easier for many to continue with this way of eating. Many people enjoy implementing a flexitarian diet plan for weight loss due to the calorie control and healthy eating aspect of this diet.

If you’re interested in transitioning to a flexitarian diet or needing some simple ideas to inspire you, here are some helpful ideas and recipes to get you started.

Flexitarian Diet Plan Basics:

A flexitarian diet is primarily plant-based but allows for the occasional consumption of meat, poultry, and fish. The most important thing is flexibility, allowing for numerous adjustments based on your preferences and lifestyle.
Breakfast: an oatmeal bowl topped with various fresh fruits, nuts and maybe a little honey; we also enjoy an omelette made with spinach and mushrooms, served with whole grain toast.
Lunch: a quinoa salad with roasted vegetables, chickpeas, and a lemon-tahini dressing is a filling, nutrient dense meal.
Dinner: Incorporate animal proteins (meat/fish) once or twice a week. On other days, we enjoy bowls of lentil stew, vegetable stir-fry with tofu, and vegetable chili.

Flexitarian meal ideas:

• Flexitarian burgers made with black beans or lentils instead of beef.
• Pasta primavera with seasonal veggies and a little parmesan.
• Smoothie bowls made with plant based protein powders, berries, and seeds. Breakfast for champions full of nutrients.
• Soups like butternut squash or tomato basil served with a small portion of grilled chicken or fish.

Who are flexitarians? And how many flexitarians in the UK?

Flexitarian eaters are those individuals who normally have a plant-based diet but occasionally eat meat or fish. With this flexible approach to eating on the rise within different demographics in the UK.

What’s the flexitarian population?

Most recent research estimates that 13% – 16% of the adult population in the UK identifies as flexitarian. In real terms that is approximately 7 to 8.8 million individuals. For instance, in a 2024 YouGov survey reported that 13% of UK adults identify as flexitarian or eat mostly plant-based . Likewise, data from the Agricultural and Horticulture Development Board (AHDB), 2024 reported that 16% of British consumers identify as flexitarian, this corresponded to a 1.6 percentage point increase from 2021 .

Demographics and Motivations

The flexitarian population can be found within all demographics in the UK. More notably, younger adults tend to lean into this choice more. As noted in the 2021 YouGov survey, 20% of all 18-24 year olds identified as flexitarian compared to 10% mid 2019 .

Health is a large motivator for a segment of individuals adopting flexitarian diets. According to the AHDB, flexitarians are 8% more likely to be health conscious than the average consumer . There are also aspects of ethics and environmental concerns that have led to more individuals moving toward plant-based consumption.

In summary, the flexitarian movement in the UK is substantial and growing, driven by health, ethical, and environmental considerations across a broad demographic spectrum.

What Do Flexitarians Not Eat?

Because flexitarian is flexible, there is no prescribed list of foods totally avoided. Despite this, several foods and beverages are contributors limiting or avoided by many flexitarians. These categories include:

• Highly processed meats
• Large quantities of red or processed meats
• High quantities or excessive consumption of animal products
• Foods with artificial additives which are processed or high in saturated fat.

Flexitarianism vs. Other Diets

You may be wondering along the lines of “is flexitarian better than vegan?” or “is flexitarian the best diet?”

Flexitarianism offers greater flexibility and is easier for many people to conform than a strict vegan or vegetarian diet. In addition, flexitarians can enjoy animal product in moderation, which appeals to a wider swath of individuals.

Flexitarian Diet Benefits and Downsides

Some positive aspects of a flexitarian diet include:

• improved heart health;
• potential for weight loss;
• it can benefit the environment
• diverse food options and flexibility.

While some downsides exist (e.g., for nutrients, for example vitamin B12), nutrient deficiencies are manageable with thoughtful food choices or supplementation.

Flexitarian Resources and Trends

• If you are searching for the best flexitarian cookbook, you will find many available with dozens of fun, innovative, and plant-forward meals on the market.
• Another source is the flexitarian diet pyramid, which will help you to visualize your ideal proportions of foods.
• Many well-known nutritionists like Dawn Jackson Blatner represent the flexitarian or dash and flexitarian diet, promoting better health.
• The flexitarian lifestyle is suitable for a lot of modern health-conscious individuals.

Conclusion: Is Flexitarian Right for You?

Whether you’re looking to eat healthier, lose some weight, or decrease your environmental impact, the flexitarian diet encourages a balanced and manageable way to achieve those goals. It provides an answer to everyone asking what is a flexitarian person. It promotes plant-based foods while leaving the door open for animal products. It’s a balanced, flexible, not rigid way of eating!

If you’re wanting to try a flexible, sustainable, and health-focused diet then becoming a flexitarian could be just right for you.

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