Flexitarian Diet: Complete Guide

Last updated: 20 February 2026

The flexitarian diet is a flexible, mostly vegetarian way of eating. You eat plenty of vegetables, fruits, wholegrains, legumes, and nuts, and have meat or fish occasionally rather than at every meal. “Flexitarian” combines “flexible” and “vegetarian”–there are no strict rules about how often you eat animal products. Many people use the flexitarian diet to eat more plants for health or sustainability while still enjoying meat or fish sometimes. This guide explains what the flexitarian diet is, how it works, what to eat and what to limit, benefits and risks, and a sample day. This page is for education only. Talk to your doctor or dietitian before making big changes to your diet.

Disclaimer: The information on this page is for education only and does not replace advice from your doctor or dietitian. If you have a health condition, are pregnant, or have specific nutrient needs, speak to a healthcare professional before changing your diet.

Below: what the flexitarian diet is, how it works, what to eat and limit (with a table), benefits and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator to tailor your intake if you have a weight or calorie goal.

What is the flexitarian diet?

The flexitarian diet was popularised by dietitian Dawn Jackson Blatner. It is a middle ground between a typical Western diet (meat-centred) and a strict vegetarian or vegan diet. You base meals on plants–vegetables, fruits, wholegrains, legumes, nuts, seeds–and eat meat, fish, eggs, and dairy in smaller amounts or less often. Some flexitarians have meat a few times a week; others only occasionally. There are no official phases or calorie targets–you choose the balance that works for you. The flexitarian diet overlaps with a plant-based diet and can align with Mediterranean-style eating (more plants, fish, olive oil, less red meat). It is well suited to people who want to reduce meat without giving it up completely.

Core principles

Base most meals on vegetables, fruits, wholegrains, legumes, and nuts.
Eat meat and fish occasionally–for example a few times a week or less, in smaller portions.
Use eggs and dairy as you like (they fit flexitarian eating and add protein and nutrients).
Focus on whole and minimally processed foods; limit highly processed foods.

How the flexitarian diet works

The flexitarian diet works by shifting the balance of your plate: more plants, fewer animal products. There are no phases–you can start with one or two meat-free days per week and add more plant-based meals over time, or jump to a mostly plant-based pattern and have meat or fish only when you choose. Eating more vegetables, legumes, and wholegrains typically increases fibre and can help you feel full; reducing meat often reduces saturated fat and can lower calorie intake if you do not replace it with large amounts of cheese or processed foods. For weight loss, you still need a calorie deficit–the flexitarian diet can make that easier for some people. Use our calorie calculator and TDEE calculator with your doctor’s or dietitian’s guidance. See our weight loss diet guide for a broader approach.

What to eat and what to limit

The table below is a general guide for the flexitarian diet. Emphasise the “eat” column and use “in moderation” for animal products according to how flexible you want to be.

Eat (flexitarian diet)	In moderation (flexitarian)	Limit
Vegetables and fruits	Meat, poultry (smaller portions, fewer times per week)	Highly processed foods
Wholegrains (oats, rice, quinoa, wholewheat bread and pasta)	Fish and seafood	Excess added sugar and sugary drinks
Legumes (beans, lentils, chickpeas)	Eggs, dairy (milk, yogurt, cheese)	Large, daily portions of red and processed meat
Nuts, seeds, tofu, tempeh	–	–

There is no single “flexitarian rule” for meat frequency–some people eat it once a day in a small portion, others a few times a week or less. The idea is to make plants the main focus. See our vegetarian diet and plant-based diet guides for more plant-centred options.

Potential benefits (with caveats)

Benefits are described in general terms–individual results vary. This is not medical advice.

Health: Eating more plants and less red and processed meat is linked in research to lower risk of heart disease and some other conditions. The flexitarian diet fits this pattern while remaining flexible.
Weight: A flexitarian diet can support weight loss or maintenance when it helps you eat more fibre-rich, filling foods and fewer calorie-dense options. Weight loss still requires a calorie deficit.
Sustainability and ease: Reducing meat can lower your environmental footprint. The flexibility of the flexitarian diet makes it easier for many people to stick to than going fully vegetarian or vegan.

Evidence: plant-forward diets are recommended in many dietary guidelines. The flexitarian diet is a practical way to shift toward more plants without strict exclusion of animal foods.

Risks and who should be cautious

The flexitarian diet is generally safe and can be balanced. A few points:

Nutrients: If you cut back a lot on meat and fish, ensure you get enough iron (plant sources: legumes, leafy greens, fortified cereals; vitamin C helps absorption) and vitamin B12 (eggs, dairy, or fortified foods; vegans need supplements). Omega-3s can come from fish when you eat it, or from flaxseed, walnuts, and algae-based supplements if you rarely eat fish.
Protein: Most people get enough protein on a flexitarian diet from legumes, tofu, eggs, dairy, nuts, and wholegrains. If you are very active or older, pay attention to portion sizes and include protein at each meal.
Medical conditions: If you have anaemia, absorption issues, or other conditions, your doctor or dietitian can tailor your flexitarian diet so you get enough iron, B12, and other nutrients.

Before starting the flexitarian diet, talk to your doctor or dietitian if you have specific health or nutrient needs.

Sample flexitarian diet day

This is one example of a day on the flexitarian diet–mostly plants with one small portion of animal protein. You can swap the fish for a fully plant-based meal (e.g. lentil curry) on other days.

Breakfast: Porridge with fruit and nuts, or eggs with wholegrain toast and avocado. Milk or yogurt if you like.
Lunch: Large salad with chickpeas or lentils, vegetables, olive oil, and wholegrain bread. Or a vegetable and bean soup with bread. Optional: small amount of cheese or an egg.
Dinner: Grilled fish or a small portion of chicken with vegetables and rice or quinoa. Or a vegetarian meal: vegetable stir-fry with tofu, or pasta with legumes and vegetables. Use herbs and olive oil.
Snacks: Fruit, nuts, yogurt, vegetable sticks with hummus, or a small cheese portion.

Use our calorie deficit calculator with your doctor’s or dietitian’s guidance if you are aiming for weight loss. See our Mediterranean diet, plant-based diet, and vegetarian diet guides for more ideas.

Frequently asked questions

The flexitarian diet is a flexible, mostly vegetarian way of eating. You eat plenty of vegetables, fruits, wholegrains, legumes, and nuts, and have meat or fish occasionally rather than every day. There are no strict rules–you choose how often to eat animal products. It is a middle ground between full vegetarian and a typical meat-centred diet.

You can eat all plant foods: vegetables, fruits, wholegrains, legumes, nuts, seeds, and plant-based proteins (tofu, tempeh). You can also eat meat, fish, eggs, and dairy in smaller amounts or less often–for example a few times a week instead of daily. See the article table for a full overview.

A flexitarian diet can support weight loss when it helps you eat more fibre-rich, filling foods and fewer calorie-dense meats and processed foods. Weight loss still requires a calorie deficit. Use our calorie and TDEE calculators with your doctor’s or dietitian’s guidance.

Vegetarian diets exclude meat and often fish. The flexitarian diet allows meat and fish occasionally–it is flexible. Flexitarians eat mostly plants but are not strictly vegetarian. Both can be healthy when well planned.

Start by adding more plant-based meals: try one or two meat-free days per week, add legumes and wholegrains to meals, and fill half your plate with vegetables. Gradually reduce meat portion sizes or frequency. There is no single rule–find a balance that works for you and your family.

Yes. Legumes, tofu, tempeh, eggs, dairy, nuts, seeds, and wholegrains provide protein. When you do eat meat or fish, they add more. Most people can meet protein needs on a flexitarian diet with a varied intake. Athletes or those with higher needs can include eggs, dairy, or modest meat/fish portions.

Summary

The flexitarian diet is a flexible, mostly vegetarian way of eating: plenty of vegetables, fruits, wholegrains, legumes, and nuts, with meat and fish occasionally. There are no strict rules–you choose how often to eat animal products. It can support health and weight management and is easier for many people to sustain than a fully vegetarian or vegan diet. This page is for education only–talk to your doctor or dietitian before changing your diet. See our vegetarian diet, plant-based diet, Mediterranean diet, and weight loss diet guides for related approaches. Use our calorie calculator and TDEE calculator with your healthcare team’s guidance.