The Flexitarian Diet: A Flexible Approach to Plant-Based Eating

What is The Flexitarian Diet?

The Flexitarian Diet, a term coined by registered dietitian Dawn Jackson Blatner, is a flexible approach to eating that combines the health benefits of a plant-based diet with the occasional inclusion of meat and other animal products. Unlike strict vegetarian or vegan diets, which eliminate all animal products, The Flexitarian Diet encourages followers to prioritize plant-based foods while allowing for occasional consumption of meat and dairy. By adopting a predominantly plant-based diet rich in fruits, vegetables, whole grains, and legumes, followers of The Flexitarian Diet aim to improve their health, support sustainable food choices, and achieve their dietary and weight loss goals.

What are the Benefits of The Flexitarian Diet?

Plant-Based Nutrition:

The Flexitarian Diet emphasizes the consumption of nutrient-dense plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, which provide essential vitamins, minerals, fiber, and antioxidants to support overall health and well-being.

Flexibility and Variety:

Unlike strict vegetarian or vegan diets, The Flexitarian Diet offers followers flexibility and variety in their food choices, allowing for the occasional inclusion of meat and other animal products, which can make it easier to adhere to the dietary plan long-term.

Environmental Sustainability:

By reducing the consumption of animal products and prioritizing plant-based foods, The Flexitarian Diet supports environmentally sustainable food choices and reduces the carbon footprint associated with animal agriculture, contributing to a healthier planet.

How does The Flexitarian Diet work?

Plant-Based Emphasis:

The Flexitarian Diet encourages followers to prioritize plant-based foods in their meals and snacks, aiming for a predominantly plant-focused diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds.

Flexibility with Meat:

While plant-based foods are the foundation of The Flexitarian Diet, followers have the flexibility to include small amounts of meat, poultry, fish, and dairy in their diet on occasion, based on personal preferences, cultural traditions, and nutritional needs.

Gradual Transition:

For those transitioning to The Flexitarian Diet from a more traditional diet, gradual changes and substitutions can help ease the transition and make the dietary plan more sustainable and enjoyable over time.

What foods can be eaten on The Flexitarian Diet?

Fruits and Vegetables:

Fruits and vegetables are the cornerstone of The Flexitarian Diet, providing essential vitamins, minerals, fiber, and antioxidants to support overall health and well-being. Aim to include a variety of colorful fruits and vegetables in your meals and snacks each day.

Whole Grains:

Whole grains like brown rice, quinoa, oats, barley, and whole wheat provide complex carbohydrates, fiber, and essential nutrients to support sustained energy levels and promote satiety on The Flexitarian Diet.


Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein, fiber, and micronutrients, making them valuable additions to meals and snacks on The Flexitarian Diet.

What are the Challenges and Considerations for The Flexitarian Diet?

Nutrient Balance:

While plant-based foods offer a wide range of nutrients, followers of The Flexitarian Diet should pay attention to their intake of key nutrients such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids to ensure they meet their nutritional needs.

Food Labeling and Marketing:

Navigating food labels and marketing claims can be challenging on The Flexitarian Diet, as some products may be labeled as “plant-based” or “vegetarian” but still contain animal-derived ingredients or additives. It’s essential to read labels carefully and choose whole, minimally processed foods whenever possible.

Social and Cultural Factors:

Following The Flexitarian Diet may require navigating social and cultural situations where meat and animal products are prevalent, such as family gatherings, celebrations, and dining out. Planning ahead and communicating your dietary preferences can help navigate these situations successfully.

Who would try The Flexitarian Diet?

Health-Conscious Individuals:

People who prioritize their health and well-being and are looking for a flexible and sustainable approach to eating may be drawn to The Flexitarian Diet for its emphasis on plant-based nutrition and environmental sustainability.

Weight Loss Seekers:

Those looking to lose weight or improve their overall health may be interested in trying The Flexitarian Diet for its potential to promote weight loss, reduce inflammation, and improve metabolic health through the inclusion of more plant-based foods in their diet.

Environmental Advocates:

Individuals who are concerned about the environmental impact of animal agriculture and are looking for ways to reduce their carbon footprint may be attracted to The Flexitarian Diet for its emphasis on sustainable food choices and plant-based nutrition.

Who would have a difficult time implementing The Flexitarian Diet?

Strict Carnivores:

People who are accustomed to consuming large amounts of meat and animal products in their diet may find it challenging to transition to The Flexitarian Diet’s plant-based emphasis and may require additional support or guidance to make the dietary shift successfully.

Nutritionally Vulnerable Populations:

Certain populations, such as pregnant or breastfeeding women, children, adolescents, older adults, and individuals with specific medical conditions or nutrient deficiencies, may need to pay extra attention to their nutrient intake and may require supplementation or individualized dietary advice when following The Flexitarian Diet.

Cultural or Religious Considerations:

Individuals with cultural or religious dietary restrictions related to the consumption of meat, poultry, fish, or animal products may find it challenging to adhere to The Flexitarian Diet’s flexible approach and may need to adapt the dietary plan to accommodate their beliefs and traditions.

Tips for Success on The Flexitarian Diet:

Embrace Variety:

Experiment with a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to keep meals interesting and satisfying on The Flexitarian Diet.

Plan Ahead:

Take the time to plan and prepare balanced meals and snacks that incorporate a mix of plant-based and animal-derived ingredients, taking into account your nutritional needs, taste preferences, and lifestyle on The Flexitarian Diet.

Practice Moderation:

Focus on moderation and portion control when including meat, poultry, fish, or dairy in your diet on The Flexitarian Diet, aiming for smaller servings and choosing lean, high-quality sources whenever possible.

Sample Meal Plan for The Flexitarian Diet:

Day 1:

  • Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and sliced strawberries.
  • Snack: Apple slices with almond butter.
  • Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumber, chickpeas, feta cheese, and balsamic vinaigrette.
  • Snack: Hummus with carrot sticks and whole grain crackers.
  • Dinner: Stir-fried tofu with broccoli, bell peppers, snap peas, and brown rice in a ginger-soy sauce.

Day 2:

  • Breakfast: Smoothie bowl made with spinach, banana, frozen berries, almond milk, and a scoop of protein powder, topped with granola and sliced almonds.
  • Snack: Greek yogurt with honey and a sprinkle of cinnamon.
  • Lunch: Black bean and corn salad with avocado, tomato, red onion, cilantro, lime juice, and a drizzle of olive oil.
  • Snack: Edamame with sea salt.
  • Dinner: Grilled salmon with roasted sweet potatoes and steamed green beans.

By adopting the principles of The Flexitarian Diet and incorporating more plant-based foods into your meals and snacks while still allowing for occasional inclusion of meat and dairy, you can improve your health, support sustainable food choices, and achieve your dietary and weight loss goals with flexibility and balance. With creativity, variety, and mindful eating, The Flexitarian Diet offers a practical and adaptable approach to achieving long-term success in health and wellness.