Eating style
Flexitarian
Mostly vegetarian, with meat or fish now and then. No fixed rules exist, so here is a sensible way to set your own, plus recipes for the meat-free days.
What it means
Flexitarian, or semi-vegetarian, describes eating mostly plant-based meals while still having meat or fish sometimes. There is no agreed definition. In studies the line has been drawn in different places, from cutting out only red meat to capping how often any meat is eaten. That makes it less a diet than a direction, and you set the terms.
What the research shows
A 2017 review found 25 studies of flexitarian or semi-vegetarian diets, 21 of them observational. It reported emerging evidence of benefits for body weight, with possible improvements in blood pressure, metabolic health and risk of type 2 diabetes. The author described this as a first line of evidence, and the review was funded by a maker of meat substitutes.
Official advice on meat points the same way without asking anyone to give it up. The NHS says people who eat more than 90 g of red or processed meat a day should cut down to 70 g, because eating a lot probably increases the risk of bowel cancer. The World Health Organization notes that meat can be part of a healthy diet and provides important nutrients.
Making it work
Pick a rule you can keep: meat-free weekdays, meat at one meal a day, or red meat once a week. Replace the meat with beans, lentils, tofu, eggs or dairy rather than just removing it, so protein and iron do not fall away. Because some animal foods remain, vitamin B12 is less of a concern than on a vegan diet.
Worth knowing
- Because there is no standard definition, study results may not match your version of it.
- Eating less meat does not by itself make a meal balanced. Look at what replaces it.
- If you have a medical condition such as anaemia, ask your clinician before cutting back on meat.
Common questions
How often do flexitarians eat meat?
There is no rule. Anything from a few times a month to a few times a week fits the label. Choose a level you can keep to and adjust from there.
Will I get enough protein?
Yes, if you replace meat rather than just remove it. Beans, lentils, tofu, eggs, dairy and fish all count. Sort vegetarian recipes by protein to find the strongest options.
Sources
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
