How Exactly Does the Flexitarian Diet Work?

“You can think of this diet as a ‘vegetarian-ish’ way of eating since this plan touts the basic principles and benefits of a plant-based diet, along with the inclusion of some animal proteins to a lesser extent,” says Dawn Jackson Blatner, RDN, Chicago-based author of The Flexitarian Diet, the book that inspired the diet craze. That means that while vegetarian staples such as tofu, quinoa, tons of produce, and other veggie-focused favorites may be the stars of your diet, no foods are taken away or strictly forbidden. But the flexitarian label isn’t equivalent to “lazy vegetarian” — instead, it’s an approach that advocates actively decreasing meat consumption.

As its name suggests, the diet is flexible, but there are some guidelines about how much meat you can eat. In her book, Blatner suggests that eaters who are new to the Flexitarian Diet first try Beginner Flexitarian and forgo meat two days a week, eating no more than 26 ounces (oz) of meat in total during the remaining five days. For reference, a card-deck-sized portion of chicken or steak is about 3 oz, while a piece the size and thickness of your palm (including fingers) clocks in at 4 to 6 oz.

The next tier, Advanced Flexitarian, cuts meat consumption down further by suggesting people follow a vegetarian diet three to four days a week and consume no more than 18 oz of meat total during the rest of the week. The final level, Expert Flexitarian, requires five meat-free days but allows 9 oz of meat during the other two days. (It’s worth noting that at any tier of this diet, the days that you do eat meat do not have to be consecutive).

If thinking about ounces of meat per week confuses you, using the following guidelines instead may be helpful:

Beginner: 6–8 meatless meals/ 21 total meals each week

Advanced: 9–14 meatless meals/ 21 total meals each week

Expert: 15+ meatless meals/21 total meals each week

These guidelines, set out by Blatner, are what separate the Flexitarian Diet from other meat-containing eating plans like an omnivore diet. While a flexitarian prioritizes vegetables, omnivores eat as much meat as they please and have no intention of making the majority of their meals veggie-forward.

It’s also worth noting that you can follow Blatner’s regime at your own pace by slowly adding in meat-free meals, or even full days as in the case of Meatless Monday or Tofu Tuesday. (2)

Possible Flexitarian Diet Benefits: for Your Health, Your Wallet, and the Environment

The benefits of being vegetarian carry over to this diet, which is why the Flexitarian Diet is recommended for people who are curious about vegetarianism, and occasionally for former vegans or vegetarians who may have experienced nutritional deficiencies as a result of going completely meat-free. But it’s also a great option for anyone who wants to adopt a healthier lifestyle because it emphasizes plants without being anti-meat, says Lexington, Massachusetts–based Liz Weiss, RDN, of Liz’s Healthy Table.

Here’s a closer look at some of the possible benefits of the eating approach…

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