Flexitarian
Flexitarian is a semi-vegetarian eating pattern where most meals are plant-based but meat is permitted occasionally. The term 'flexitarian' was coined to distinguish it from strict vegetarianism — flexibility is the feature.
More people identify as flexitarian than vegetarian. It captures the actual eating patterns of many health-conscious eaters.
Macro split
Carbs
50–60%
Protein
15–25%
Fat
20–30%
- Vegetables (every meal)
- Legumes (lentils, beans, chickpeas)
- Whole grains
- Eggs and dairy
- Nuts and seeds
- Fish (occasional)
- Meat (rare)
- ×Daily red meat
- ×Processed meats
- ×Refined sugars
- ×Heavily processed foods
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What it is
Plant-leaning diet with occasional meat. No fixed rules but typical patterns: 5-6 plant-based meals per day with 1-2 meat-containing meals per week. Heavy on vegetables, legumes, whole grains, eggs, dairy.
Pros
- Easiest plant-leaning diet to sustain long-term
- Strong cardiovascular and metabolic outcomes
- No social-eating restrictions
- Lower environmental impact than meat-heavy diets
Cons
- !Loose rules mean drift toward more meat over time
- !Protein intake can fall low without intentional planning
- !B12 supplementation may be needed if meat becomes very rare
Best for
Anyone wanting plant-based health benefits without strict vegetarianism. Particularly good for transitioning from meat-heavy to plant-leaning eating.
Research
Observational studies show flexitarian eating produces similar cardiovascular and metabolic benefits to strict vegetarianism in most cases.