Flexitarians: Here’s What Part-Time Vegetarians Need to Know

What does a flexitarian eat and how often do they eat meat?

A flexitarian basically eats everything. He does not completely avoid animal products like fish or meat, but consume less. He adopted many of the eating habits of a vegetarian, often substituting plant-based alternatives for certain animal foods. He has his Significantly reduced meat and fish consumption and only occasionally eats animal products. Flexitarianism means eating mindfully and questioning your own habits. Flexitarians look at the food they buy, and when they eat fish or meat, they more often look at quality. For example, at Christmas, they treat themselves to the Christmas goose from the farm or order a good steak at the restaurant. They buy more often in organic supermarkets and depend less on products from factory farming or fish species threatened by overfishing.

  • Forming the foundation of nutrition as a flexitarian plant-based foods such as vegetables, fruits, legumes and cereals.
  • In flexitarianism, fish, meat and dairy products are consciously and occasionally consumes.
  • protein suppliers of vegetable origin are in the foreground.
  • Often foods are natural and have a high quality.

How healthy is flexitarianism?

There are several reasons why a flexitarian diet can be healthy. If you eat flexitarian, you also eat a lot balance. Meat and fish are important sources of protein, which should be replaced with vegetable protein sources such as legumes or nuts in purely vegan or vegetarian diets. If you reduce your meat consumption, you eat enough protein, but this reduced consumption also reduces the risk of type 2 diabetes, heart disease or obesity and its complications. It has been proven that eating less meat has a positive effect on our body. The DGE recommends eating around 300 to 600 grams of meat per week. Those who eat less animal foods have lower cholesterol and blood pressure, and therefore better heart health. Also stands in flexitarianism healthy lifestyle on point. More attention is paid to what is eaten and where it comes from. Finished products and fast food are rarely on a diet. Instead, natural, unprocessed foods are used. And everything works without too many sacrifices and with a lot of fun.

What are the pros and cons of the flexitarian diet?


  • Flexitarianism ensures a balanced diet
  • Consuming less meat and more vegetables and fruits can have a positive effect on your health
  • Flexitarianism often goes hand in hand with a mindful and mindful lifestyle
  • Eating a Plant-Based Diet Can Help You Lose Weight (If You Want It)
  • If more people give up meat or reduce their meat consumption, there are many benefits for the environment and animals.


  • Flexitarianism is often criticized by vegans and vegetarians. Some accuse flexitarians of wanting to assuage their guilty conscience and still do little for animal welfare and the environment.
  • Just because you’re eating more plant-based doesn’t automatically mean you’re eating healthier. You should always make sure you eat a balanced diet and get enough of all important nutrients. Iodine, protein and vitamin B12 are particularly important.

Becoming a flexitarian: how to eat less meat

Do you want to reduce your consumption of meat and fish, eat fewer dairy products and generally favor a plant-based diet? If you still don’t want to switch completely to veganism or vegetarianism and want to treat yourself once in a while, then be careful now. We’ll tell you how to change your diet and become a flexitarian.

  • Choose dishes that purely vegetable and do not contain meat or fish. There are dishes where you don’t miss meat or fish, such as stews or colorful vegetable stir-fries with rice.
  • Replace the dishes you traditionally prepare with fish or meat vegetarian and vegan alternatives. Today there is a wide choice of plant-based meat substitutes. Cow’s milk yogurt can easily be replaced with soy yogurt and there is now an excellent plant-based pea substitute for Teewurst.
  • Limit your meat consumption over time and decide not to eat meat or fish every day. For example, you can have a fixed day of the week where you eat meat or fish, and the other days you eat vegetarian or vegan.
  • Alternatively, you can also stop consuming fish or meat limited to restaurant visits only. It helps many people if they follow a purely vegetarian or vegan diet at home and only treat themselves to high quality meat or delicious fish when they go out to eat.
  • If you buy meat, fish, dairy products, eggs or honey, you should pay attention to the quality of the food. Factory-farmed foods should be avoided as much as possible. Trust the organic seal.

This is what a weekly plan for a flexitarian diet might look like

  • Monday: Porridge with fresh fruits and nuts, chickpea curry with rice, colorful salad with feta
  • Tuesday: Scrambled eggs on wholemeal toast, pomodoro pasta, light fromage blanc with fruit
  • Wednesday: Bagel with cream cheese and salmon, baked potato with sour cream, whole wheat wrap with falafel and salad
  • Thursday: chia pudding with fresh fruits, lentil bolognese, couscous salad
  • Friday: Chocolate porridge, colorful tofu salad, pork medallions with mashed potatoes and candied carrots
  • Saturday: Fried egg on toast, pasta salad, chili sin carne
  • Sunday: Fresh fruit smoothie bowl, spinach lasagna, pomegranate salad, goat cheese and walnuts


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