Flexitarianism Explained: How to Start a Flexible Plant-Based Diet

What is Flexitarianism?

If you are new to the term flexitarian, you are not alone.

A flexitarian diet is a flexible approach to eating that focuses primarily on plant-based foods while still allowing for moderate consumption of animal products such as eggs, dairy, fish or meat. Unlike vegetarian or vegan diets, flexitarianism does not require cutting out animal products entirely, but rather encourages a plant-forward lifestyle with room for balance and variety.

This dietary pattern prioritises vegetables, fruits, legumes, nuts, seeds and whole foods, making it naturally rich in fibre and nutrients. The flexibility helps people maintain long-term healthy habits without the sense of restriction often linked to stricter diets.

Flexitarianism offers numerous health benefits, including supporting heart health, weight management, improved digestion, and even reducing inflammation. It aligns with the principles of the Mediterranean diet, which is widely recognised for its health benefits, promoting mindful eating and the integration of more plant-based proteins while keeping meals satisfying and sustainable.

How We Found Balance: A Story from Our Team

For some members of our team, the path to flexitarianism began with a shift toward vegetarianism - driven by a mix of personal, environmental, and ethical concerns.

Initially, the motivation stemmed from a desire to make more conscious choices: reduce animal product consumption, support sustainability, and step away from highly processed foods. Some felt their bodies were naturally signalling this change, experiencing a sense of discomfort or simply needing a pause from consuming animal products.

The transition to a plant-forward diet felt refreshing, with meals centred around vegetables and plant-based proteins. However, as time passed, balancing this lifestyle with the demands of busy schedules and frequent travel became increasingly complex. Navigating limited food options abroad, while maintaining the energy levels needed for work, proved challenging.

Eventually, a decline in vitality and lower iron levels prompted a deeper reflection. Listening to their bodies led to a gentle reintroduction of fish, meat and other animal proteins, while maintaining a strong focus on plant-based meals.

This shift brought about a new balance; one rooted in flexibility and mindful eating, without rigid rules or labels. Flexitarianism became the answer, offering the freedom to adapt, nourish, and honour both their health and their values.

How to Start a Flexitarian Diet – The Easy Way

No matter your reasons for embracing a more plant-forward lifestyle, becoming a flexitarian can feel surprisingly simple.

Here are our top tips to help you start a flexitarian diet at your own pace:

• Define Your Goals → Knowing your motivation will shape your food choices. If your goal is weight management, be mindful of your calorie intake versus expenditure. If you are looking to support your heart health or lower cholesterol, you may want to reduce fried and processed foods. Every journey is unique, so take the time to reflect on what matters most to you - and always check in regularly with a healthcare professional.

• Find Your Proteins → One of the easiest and most rewarding parts of flexitarianism is discovering plant-based protein sources. Legumes like lentils, chickpeas, and black beans, or soy-based options like tofu and tempeh, are fantastic staples. You might also explore quinoa, seitan, or edamame for variety.

• Explore Plant-Based Alternatives → Slowly introduce plant-based swaps for your go-to animal products. From oat or almond drinks to plant-based spreads and cheeses, there are plenty of options to experiment with - just take your time to find the ones that suit your taste.

• Focus on Nourishment → Going flexitarian does not automatically mean eating healthy. Be mindful of ultra-processed options like ready-made veggie burgers or deep-fried snacks. Always read nutritional labels and ask yourself whether your choices support your well-being and align with your goals.

• Adjust Your Methods and Recipes → Small tweaks in how you cook and season your food can make a big difference. Batch cooking is especially helpful for busy professionals, and is a great way to integrate legumes like lentils or beans that require soaking. Some of our favourite homemade plant-based go-to meals? Soy “meatballs”, lentil “meatloaf”, white bean hamburgers, and lentil Bolognese.

A Balanced, Sustainable Choice

Ultimately, embracing a flexitarian diet is about balance, mindful choices, and a lifestyle that supports both your well-being and the planet. Whether you are taking your first steps towards eating more plant-based meals or refining an existing habit, the key is flexibility.

This approach is not only personal but also part of a growing global and European movement. In fact, shifting to a more plant-based diet is essential to reducing environmental impacts and promoting a healthier, more resilient food system (Joint Research Centre).

Are you ready to explore flexitarian eating as a way to nourish yourself while balancing a busy professional life?

Disclaimer: The word “diet” in this article refers to food choices and daily eating habits, not to any restrictive or weight-loss regimen. Always consult a healthcare professional before making significant changes to your eating patterns.

Further Reading:

• Plant-based diets improve health and environment, Horizon Magazine.

• A quick guide to getting enough protein on a plant-based diet, ProVeg International.

• Plant-based on a budget, ProVeg International.