What Is A Flexitarian? Your Guide To The Lifestyle You Might Already Be Living

There’s more than one way to live a plant-based lifestyle. If going vegan 24/7 feels like too much of a commitment, going flexitarian might be the answer. And chances are, you might already be well on your way to the flexitarian life without even knowing it.

Many flexitarians enjoy the same benefits of vegetarian or vegan diets without setting rigid guidelines for themselves. Learn all about what it means to eat a flexitarian diet, from common food choices to the impact on your health, and see if this lifestyle might be right for you.

Defining flexitarianism

Flexitarianism rejects an all-or-nothing approach to plant-based eating. The term flexitarian, a combination of “flexible” and “vegetarian,” refers to someone who eats mostly vegan, but allows some wiggle room for occasional animal products. A flexitarian diet encourages eating mostly plant-based, minimally processed whole foods, while indulging in meat, eggs, or dairy in moderation.

Origins of flexitarianism

Flexitarian eating patterns have been present in many cultures throughout history, but the word itself is pretty new. Registered dietician Dawn Jackson Blatner gets credit for the term, after publishing her 2010 book, The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life. Blatner’s work marked a pivotal turning point in dietary research, distinctly separating flexitarians from other omnivores.

Is the flexitarian diet popular?

While it’s difficult to measure exactly how popular this approach is, many signs indicate that yes, more and more people are adopting a flexitarian diet. A Consumer Reports study noted that 15% of Americans identify as flexitarian, compared to only 11% who are strictly vegan or vegetarian. Flexitarianism has also gotten a lot of press as celebrities like Cher, Jeff Goldblum, and Beyoncé embrace the flexitarian life.

Is flexitarianism a diet or a lifestyle?

While it’s possible to argue that it’s both, the wide umbrella of flexitarianism falls slightly more within the lifestyle category. Being flexitarian is all about balance, not adhering to a hard set list of diet rules. Instead of taking a restrictive approach, flexitarians can figure out what works best for them and their individual health needs.

Flexitarian vs. vegetarian vs. vegan

Flexitarianism is the least restrictive category of plant-based eating. Unlike vegetarian or vegan lifestyles, meat is reduced instead of removed completely. Here’s how they all compare:

Flexitarian	Diet is mostly plant-based, with some flexibility for animal products, including dairy or eggs
Vegan	Diet does not include any animal products, including dairy or eggs
Vegetarian	Diet includes animal products such as eggs or dairy, but does not include any meat or fish

Core tenets of a flexitarian diet

While flexibility is central to this lifestyle, there are a few key principles to follow, including a focus on whole foods, prioritizing lean animal products, and minimizing added sugar.

Focus on whole foods

A successful flexitarian diet starts with what you’re adding to your plate, not with what you’re taking away. When transitioning to a flexitarian lifestyle, work to incorporate more fruits, vegetables, and whole grains. Eating more whole, minimally processed foods is essential for getting all the important nutrients your body needs.

Prioritize lean animal products

When they’re not getting protein from plant-based sources, most flexitarians favor leaner types of meat and fish over red and processed meats. Fatty fish like salmon can be a great source of omega-3s, while lean poultry can be less risky for cardiovascular health than beef or pork.

Minimize added sugar

The temptation to add sugar-laden processed foods “because they’re plant-based” is no joke!

If you want to experience the benefits of eating mostly plant-based, limiting added sugars and processed foods makes it easier to maintain healthy blood sugar levels. Get your sweet fix from whole foods like fruits, which also come with a healthy serving of fiber and vitamins.

Key foods in a flexitarian diet

So, what is on the menu for flexitarians? While it varies by individual, the food groups you’ll most often see on a flexitarian plate include beans, nuts, fruits, veggies, plant-based proteins, and healthy oils.

Nuts and legumes: Legumes and tree nuts are incredibly good for you when eaten as part of a balanced diet. Almonds, walnuts, and peanuts (which is a legume, even when roped in with nuts) can be a great addition to a plant-based meal if you’re looking to add extra protein and healthy fats.

• Fruits and veggies: Add color, fiber, and flavor to mealtime with a healthy variety of fruits and vegetables. One timeless piece of advice? Eat “a rainbow a day” of plants!
• Plant-based proteins: Soy-based foods like tofu and tempeh make tasty main courses when you’re trying to whip up a high-protein plant-based meal. If you want a break from soy, try seitan protein made from wheat gluten.
• Olive oil: Flexitarianism overlaps quite a bit with the heart-healthy Mediterranean diet, which prioritizes cooking with healthy fats like olive oil. It’s a great way to reduce your risk of heart disease while replacing common dairy sources like butter.

How often do flexitarians eat meat and fish?

There’s no one universally accepted standard for how often flexitarians do or don’t consume animal products. If we’re looking to quantify flexitarian eating patterns, though, Blatner’s diet plan offers a helpful guide. The architect of the modern flexitarian diet outlines three levels of flexitarianism:

• Beginner: Two days per week without animal products
• Advanced: Three days a week with no dairy or meat consumption
• Expert: At least five days eating fully plant-based every week

Health benefits of going flexitarian

Flexitarians enjoy many of the same long-term health benefits of a plant-based diet, including:

• Better blood sugar management: Flexitarians may lower their risk of type 2 diabetes by limiting refined carbohydrates and added sugar while increasing fiber from whole foods.
• Reduced risk of heart disease: That added fiber can also be great for heart health, as increased fiber intake is associated with lower cholesterol and blood pressure.
• Potential to prevent cancer: While the American Cancer Association notes that research on cancer prevention is limited, diets rich in whole foods and fiber are correlated with lower rates of cancer. Eating fruits and vegetables with antioxidants may also prevent the formation of free radical cells associated with cancer growth.

Environmental benefits of going flexitarian

A lot of flexitarians choose this lifestyle for the sake of the planet’s health, since meat consumption can leave a pretty significant carbon footprint. Raising livestock is associated with increased greenhouse gases, not to mention how much water this process uses up. A study from Stanford University found that if the American population adopted just a few simple plant-based swaps every week, we could reduce our dietary carbon footprint by more than 35%.

Tips for trying a flexitarian diet

If you’re making the switch, make sure you ease into your new diet, cut out the foods you won’t miss first, and try new recipes to keep your new diet fun and exciting.

Don’t try to rush

You don’t have to be a flexitarian expert tomorrow. Start by going plant-based for one full day. The next week, aim for two days and continue to increase your meat-free days as it makes sense for your lifestyle. Purple Carrot can help you transition by replacing two meals per week with a plant-based meat kit.

Cut out the foods you won’t miss first

Our advice for going flexitarian is similar to our tips for going vegan. Start with the foods you don’t care about as much. If all you can handle for now is swapping the milk in your coffee for a plant-based alternative, that’s still a great place to begin.

Experiment with new recipes

Don’t forget to have fun with your new flexitarian lifestyle. Try out new dishes and see what you enjoy cooking and eating the most. Finding foods that satisfy is key to maintaining a flexitarian diet.

Explaining your flexitarian diet to friends and family

What do you mean you eat plant-based at home, but you’ll still get the shrimp skewer when going to a restaurant? The flexitarian concept is new to a lot of folks, and it might take a little education to help them understand what you’re doing and why. Remember: it’s OK to eat plants most of the time without calling yourself a vegan or vegetarian!

• Plan ahead if you can: If you’re trying to avoid animal products at an upcoming social gathering, ask beforehand what’s on the menu, if you feel comfortable. If it’s a potluck, you can volunteer to bring one of your new favorite plant-based dishes for everyone to try.
• Share your personal story: It may be easier for loved ones to understand your new lifestyle if you share your reason for the change. You can share your concern for the environment, or if you feel comfortable, explain that you want to enjoy the health benefits of plant-based eating without full restriction.
• Use the opportunity to educate: As popular as it’s become, not everyone in your life will know what a flexitarian is. Try to keep an open mind and positive tone when explaining your new dietary lifestyle. You might get more questions than if you were adopting a fully vegetarian diet, but try to see those questions as a chance to teach. You just might inspire a friend to try out flexitarianism for themselves.

FAQs about eating a flexitarian diet

Where does the word flexitarian come from?

The word flexitarian is a combination of “vegetarian” and “flexible.” It was coined by registered dietician Dawn Jackson Blatner.

Do flexitarians eat meat once or twice a week?

There’s no set rule for how often flexitarians eat meat. Some only eat fully plant-based twice a week, while others don’t eat any animal products at least five days a week.

What types of foods do flexitarians eat?

The flexitarian diet is meant to include mostly whole, unprocessed foods, such as whole grains, legumes, fruits, and vegetables. When they do eat meat, they may choose leaner cuts of meat over heavily processed options.

Do flexitarians eat fish?

Yes, flexitarians eat fish, as well as other meat. The flexitarian diet is different from pescatarianism, where fish, dairy, and eggs are allowed, but no other meat is eaten, including poultry or red meat.

Start your flexitarian journey with Purple Carrot

Interested in going flexitarian, but not sure what to cook? Let Purple Carrot do the planning for you. Our dietitian and chef-designed meal kits are easy to prepare and packed full of nutrients. Whether you want high protein, high fiber, or stick-to-your-ribs comfort food, we’ve got it all on the menu. And it’s delivered right to your door, so there’s no extra trips to the grocery store to fit into your already busy day. Try out flexitarianism today and enjoy your first two plant-based meals from Purple Carrot.