What Is A Flexitarian Diet?

No. A flexitarian diet is mostly plant-based but still includes meat, fish, eggs and dairy in moderation. Vegetarians exclude meat and fish entirely, and vegans also exclude dairy, eggs and honey. The flexitarian approach sits between an omnivorous and vegetarian diet, making it a more flexible starting point for Australians looking to eat more plants without giving up animal products.

There is no strict cap. A common structure is two meat-free days per week to start, building up to five or six. Dawn Jackson Blatner’s original framework suggests beginners aim for roughly 700g of meat across the week, advanced flexitarians around 500g, and experts under 300g. The Australian Dietary Guidelines recommend keeping red meat to 455g cooked per week for adults.

Yes. A predominantly plant-based diet that leans on wholegrains, legumes and vegetables is typically lower in kilojoules and higher in fibre, which supports steady weight loss without the restriction of cutting food groups. Because the flexitarian diet still includes lean meat, fish and dairy, it is easier to meet protein and iron needs than strict plant-based plans.

Good Aussie-friendly plant proteins include lentils, chickpeas, black beans, tofu, tempeh, edamame, and wholegrains like quinoa and oats. Animal sources to rotate in moderation include free-range eggs, Greek yoghurt, grass-fed beef (lean cuts), chicken breast, and sustainably sourced Tasmanian salmon or Australian barramundi. Aim for 0.8–1g of protein per kg of body weight per day for healthy adults.