The Flexitarian Diet is perfect for individuals who want to eat more plant-based foods and at the same time take some meat too.

Have you wanted to eat lots of plant-based foods so bad? You can try the Flexitarian Diet, especially when you don’t want to be a vegetarian fully. However, does this mean you will automatically let go of the meat and other animal products? Not at all. Rather, you will take them in moderation. Here, you learn more on Flexitarian Diet; what it is, the benefits, what you should eat and what not, and so much more.

What is a Flexitarian Diet?

The creator of this diet is Dawn Jackson Blatner. The goal of this diet was to help users get the best of both worlds; eat lots of vegetarian diet, and at the same time eat some meat and animal products. However, concerning animal products, it recommends taking them in moderation. Therefore, this diet is more flexible than the complete vegetarian diet, thus the name.

Notably, flexitarians are neither vegetarians nor vegans. This is because their meal plans contain animal products. Furthermore, unlike other diets, this one does not restrict users on a specific number of calories to consume. Rather, its core principles include; intake of lots of fruits and vegetables, whole grains and legumes, taking more plant protein than that from animals, moderate incorporation of meat into the diet, limiting sweets and added sugar, and lastly focusing more on foods in their natural forms, not processed.

It is evident that this is not a restrictive diet but one which is flexible. If you want to eat healthier or reduce your meat and animal product intake, you can consider trying it. Ultimately, your goal should be to eat plant foods that are more nutritious and take less meat.

The Flexitarian Diet; Foods to Eat

As you now know, this diet emphasizes plant protein and whole, nutritious plant foods. They shouldn’t be processed or, if so, to a very small degree.  On the other hand, animal products are restricted.

The following are some of the foods to eat when on the Flexitarian Diet;

  • Proteins; tofu, soybeans, lentils, legumes
  • Fruits; oranges, grapes, apples, berries
  • Whole grains; buckwheat, quinoa
  • Vegetables, both starchy such as corn and sweet potato, and non-starchy like other fresh leafy veggies, carrots, cauliflower e.t.c
  • Nuts and seeds; chia seeds, almonds, avocados, cashews, coconut, peanut butter, almonds, flax seeds, and other healthy fats.
  • Herbs and spices; oregano, basil, ginger, turmeric, mint, cumin, and thyme.
  • Beverages; water, coffee, and tea
  • Condiments; apple cider vinegar, ketchup with no added sugar, salsa, nutritional yeast, and mustard.

You can settle on the following withanimal products;

  • Eggs
  • Poultry
  • Fish
  • Meats
  • Dairy

Remember, try to go for natural animal products as much as you can. They should be organic and not processed.

The Flexitarian Diet; Foods to Avoid

The following is a list of foods to minimize when under the Flexitarian Diet;

  • Processed meats; sausages, bacon
  • Sweets and added sugar; cakes, candy, cookies, soda
  • Fast Foods; fries, milkshakes, burgers
  • Refined carbs; white rice, white bread, croissants

Other than decreasing the quantity of meat you take, there are other foods to stay away from.

The Benefits of a Flexitarian Diet

These are some of the potential benefits you can get from the Flexitarian Diet;

Helps with heart disease

Since this diet has substantialfiber content and has healthy fats from nuts and seeds, it can benefit your heart health. According to research, when compared to vegetarians, individuals under the diet have a decreased risk of developing heart disease of up to 32%.

Weight loss

If you have been struggling with weight loss, you might as well give the Flexitarian Diet a chance, since it limits calorie intake and encourages the consumption of a diet full of plant-based products, which might help lower calories, you can experience the benefits on your waistline.

According to several studies, if you have a diet full of plant products, you may lose a lot of weight than those who do not.

It may help lower cancer risks.

Antioxidants from whole grains, fruits, vegetables, legumes, seeds, and nuts are great for cancer prevention. The good thing is, these are the kinds of foods emphasized in this diet. Therefore, if you are a flexitarian, you may lower your risks of developing cancer.

Helps with diabetes

If you have type 2 diabetes, you are required to have a diet full of healthy and nutritious foods, with a greater percentage composed of plant-based products. Therefore, the Flexitarian Diet can help you manage the condition or even prevent it if you aren’t a patient already.

Remember; the foods in this diet are also low in sugar and unhealthy

The Disadvantages

Some might be keen on the diet and follow it well with the meals properly planned. Others might be deficient in certain nutrients after they minimize their meat and other animal products intake.

Therefore, a person under the diet should be keen not to experience a deficiency in nutrients such as vitamin B12, iron, calcium, zinc, and omega-3 fatty acids.

However, if you plan your meals well, you can stay healthy when under this diet without experiencing any nutrient deficiencies.


If you don’t want to be a complete vegetarian or vegan, you can try the Flexitarian Diet. It is more flexible and offers you lots of benefits, from both plant-based and animal-based products. However, it would be best to remember that you are to consume meat and other animal products in moderation. You should incorporate more fruits, vegetables, seeds, nuts, and whole grains into your diet. It is recommended you stay away from added sugar and sweets, fast foods, and processed foods. All the best as you give this healthy and nutritious diet a try.

Ksenia Sobchak

Ksenia Sobchak, BA (Hons) Fashion Communication: Fashion Journalism, Central Saint Martins

Ksenia Sobchak enjoys blogging on fashion, style, lifestyle, love and CBD areas. Prior to becoming a blogger, Ksenia worked for a renowned fashion brand. Ksenia is a contributing author to leading fashion, lifestyle and CBD magazines and blogs. You can bump into Ksenia at her favourite cafe in South Kensington where she has written most blogs. Ksenia is a staunch advocate of CBD and its benefits to people. Ksenia is also on the panel of CBD reviewers at CBD Life Mag and Chill Hempire. Her favourite form of CBD are CBD gummies and CBD tinctures. Ksenia is a regular contributor at leading fashion, lifestyle as well as CBD magazines and blogs.

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