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The Flexitarian Diet

Flexitarian Diet Review (UPDATED 2024): Don't Buy Before You Read This!

The sometimes vegetarian approach to healthy eating.

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What is it?

The Flexitarian Diet is a weight loss diet that emphasizes eating mostly vegetables for an increased life expectancy. The diet is outlined in the official book, which also has 140 recipes.

Meat is still allowed by this diet, but it’s advised to eat essentially all vegetarian dishes. By doing so the diet suggests you’ll be able to live a longer and fuller life.  It also emphasizes flex foods which are intended to provide a flexible way of eating.  In reviewing many diets our review experts concluded the 18Shake Diet is the most effective for weight loss.  It’s a combination of a fat burning diet pill and an appetite suppressing meal replacement shake. Customers have given it rave reviews for its natural ingredients and effective weight loss results. Learn more about the 18Shake Diet by clicking this link.

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Flexitarian Diet Ingredients and Side Effects

The Flexitarian Diet allows people to eat using the 3, 4, and 5 rule which means:

       • Breakfast: 300 calories.

       • Lunch: 400 calories.

       • Dinner: 500 calories.

       • Snacks: 2, 150 calorie snacks.

The book claims that no weighing or calorie counting is needed. This is not true however as when selecting whole foods the only way to determine the calorie content in by actually putting it on a scale.

Our review experts have crafted a list of the top ranked most effective weight loss diets.

By following this diet you’d be receiving a total of 1,500 calories a day. This is extremely low and may result in side effects such as:

• Stomach aches, extreme hunger, and a loss of vitamins and minerals.

       • Nausea, headaches, and low blood sugar.

It does allow for some slight tweaks depending on activity level, gender and height, but this may still not amount to much more.

The advised calorie limit for men and women according to the NHS, a UK sponsored government group like the FDA is:

       • Men: 2,500 calories a day to maintain.

       • Women: 2,000 calories a day to maintain.

The reason why this diet emphasizes such a low amount of calories is due to the myth that one should subtract 500 calories of the often recommended 2,000 calories a day limit.

This has been debunked as 2,000 calories is a rough estimate and does not apply to all people. For example, men need on average an additional 500 more than the 2,000 calorie limit.

By subtracting calories at this high of a rate it’s likely one will not be satisfied enough to continue this this diet. For a list of the best weigh loss diets, follow the link here.

EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.

Flexitarian Diet Quality of Ingredients

The diet emphasizes eating a lot more whole foods such as grains, vegetables, and fruit. This is certainly a healthier way to diet, but it’s also very general and similar to basic advice already handed to dieters.

It also emphasizes a 1,500 calorie a day limit which may be too extreme for some. This number seems arbitrary, as caloric demands depend on a lot of factors.

They also emphasize not eating meat for 3 to 4 days as well. For people not used to a mostly vegetarian diet, it might not be satisfying enough or easy to sustain over time.

Learn about which weight loss diets were rated as the best overall.

The Price and Quality of Flexitarian Diet  

The book can be purchased for $11.91 currently on Amazon.com. The diet is healthy in one regard as it emphasizes eating a lot more vegetables. The main issue is that you’re only allowed such a limited amount of calories.

It’s already hard enough to avoid meat as much as this diet demands. To allow only such a few amounts of calories can be dangerous and unlikely to be sustainable over time.

30 minutes of moderate exercise are also advised 5 days a week. This can be substituted with 20 minutes of intense exercises just 3 days per week. Web MD has reviewed this diet and concluded:

“Becoming a vegetarian doesn’t guarantee weight loss”

They also criticize it for:

“it may not provide enough structure or guidance for people who need to lose weight quickly due to health condition”

“Doesn’t show you how to sensibly include higher-fat meat products”

A lot of time has to be dedicated to creating meals from all the advised whole foods. This can be hard for those who aren’t used to cooking so much, or who would be tempted to purchase cheap meals elsewhere.

Eating a mostly vegetarian diet is also known to help with weight loss since it’s harder to gain so many calories off whole foods alone. This is certainly healthier but the limitations imposed might be too extreme for some. Discover which weight loss diets were rated as the best overall by clicking this link.

Business of Flexitarian Diet

The creator is Dawn Jackson Blatner, a registered dietician and consultant for the Chicago Cubs. She wrote the official book in 2024.

Her website gives a brief description in which she states:

“Flexitarians weight 15% less, have a lower rate of heart diseases, diabetes and cancer, and live 3.6 years longer than their carnivorous counterparts”

This was based off of people who ate mostly a vegetarian based diet. While studies have shown eating more vegetables are healthier, the version outlined by the Flexitarian Diet is much different as it’s structured in a unique way.

EDITOR’S TIP: The top 10 list of the best diets is available here.

Customer Opinions of Flexitarian Diet

Featured below are select quotes from customers:

“The diet can be summed up as eating more fruits, vegetables and whole grains, with a bit low lean meat. That’s it”

“basic vegetarian dishes with many spices but it’s not as healthy as it could be”

“I don’t see how you’d be able to keep up with this diet”

“the research is very vague and the recipes are incredibly bland and just not fixed the right way. Had to make a lot of changes”

Some enjoyed the book as it offered many recipes, but often people said it was not informative enough.

There were complaints about the overall quality of research, as they fail to cite specific studies and real science to verify the claims made.

Another issue customers had was that they found the diet incredibly basic. People said it had basic tips on weight loss such as eating fewer calories, getting more vegetables, and reducing overall meat.  To see a list of the top ranked weight loss diet pills, click here.

Conclusion - Does Flexitarian Diet Work?

The Flexitarian Diet emphasizes eating foods which are certainly healthy. Eating more vegetables and whole foods can help promote weight loss, as it’s harder to gain so many calories from this kind of diet. The issue is that it emphasizes such a restrictive calorie limit. This may not be satisfying enough for people, especially those unaccustomed to a mostly vegetarian diet.

In reviewing weight loss diets our review experts rated the 18Shake Diet as the best. It’s a combination of a fat burning diet pill and an appetite suppressing meal replacement. Only natural ingredients are added and it’s free of preservative, colors, binders, stimulants, or artificial additives.

Customers have given it rave reviews and said it can promote real weight loss results. For more information on the 18Shake Diet, follow the link provided.

How Does The Flexitarian Diet Compare?
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  • The Flexitarian Diet
  • 35 /100
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User Feedback

(Page 1 of 1, 3 total comments)

Ann Williams

I have read your reviews, I disagree with you. I have been on dozens of weight loss food plans. I have lost weight on all of them, and gained every pound back and more ! Then turned around and spent more money on the next trending diet that also did not work. I realized if I could not eat that food every day for the rest of my ,t was not going to help me be what I wanted to be slim, healthy , and happy. Eating whole, clean, healthy foods was the only way to lose the weight for a life time. I give the Flexetarain five stars because it works !!!

posted Apr 25th, 2017 1:32 pm



I think it's good for everyone to cut down (or totally eliminate) meat from their diets. There's enough proof that it's not good for your health. Also, and you transition try www.veggiebrothers.com if you want to have great tasting vegetarian food to enhance your flexitarian diet.

posted Jun 16th, 2009 11:36 am



This book is filled with delicious recipes (more than 100) that are very simple to make. Most recipes offer "flex swaps" so you can sub in/out meat when you feel the need. The "fact stacks" and nutrition tips are very helpful and the book is written in a very fun and approachable style. This book is more of a lifestyle than a diet and it has changed the way I eat! Great book!!!

posted Mar 27th, 2009 9:18 am


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BACKGROUNDBACKGROUND Start the Diet Now Advertisement

Love the idea of being a vegetarian, but just can't seem to make the complete leap of nixing your occasional angus burger for one made from black beans, rice and tofu?

The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life is just the book for you to find peace between your carnivorous side and your tree-hugging one. The book offers a simple and clear mostly vegetarian plan that also includes built in flexibility to eat and enjoy meat. There are not any strict rules or restrictions in The Flexitarian Diet, just that you try to eat mostly vegetarian fare and consume meat as your body calls for it.

There are three levels of Flexitarian eating that you will follow:

  • A beginner who has two meatless days a week
  • An advanced flexitarian who has three to four meatless days a week
  • An expert flexitarian who has about five meatless days a week.

In addition to eating less meat, the book also serves as an educator about the nutritional benefits that come from eating non-meat foods like vegetables, fruits, grains, seeds, nuts and sprouts.

Medical and health experts are in agreement that when done correctly, a vegetarian diet is one of the healthiest styles of eating for you and the planet. The Flexitarian Diet doesn't make any weight loss claims but you can expect to lose weight following it as long as you adhere to the programs guidelines.

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  • Flexible eating plan is appealing to anyone who just wants to reduce their meat intake
  • Features three different levels of vegetarian eating
  • Promotes a diet full of vegetables, fruits, grains, nuts and seeds
  • Eating less meat has been linked to lower incidences of certain cancers and diseases, and reduces carbon footprint on the Earth
  • Includes recipes that can be made with only five ingredients
  • Eating less meat saves money
  • May offend staunch vegetarians and vegans

Once you have identified yourself as either a beginner, advanced or expert flexitarian, you then follow the meat portions and eating-frequency that are allowed each week. Each plan contains about 1,500 calories with typical day has three meals and two snacks. Each breakfast contains about 300 calories, each lunch about 400 calories and each dinner is about 500. Snacks are about 150. If you want to decrease calories to 1,200 you can simply leave out the two permitted snacks. Each entire day's diet will give you 50 grams of protein.

The book also includes tons of recipes that only have five main ingredients and are geared to those who don't know their way around the kitchen too well. Many recipes also have "flex swaps," which are suggestions for ingredient exchanges, such as how to use fish, chicken or beef in a vegetarian recipe.


The Flexitarian Diet includes a fitness chapter that gives you steps on how to incorporate more activity into your day and get into shape. A host of exercise advice and information is also given such as what are the most effective types of exercise for your fitness goal, whether or not a gym membership is for you, how to stay motivated and move beyond exercise plateaus.


The Flexitarian Diet is a practical approach to eating less meat, but not eliminating it entirely from your diet. Author and registered dietitian Dawn Jackson Blatner has been a vegetarian for 10 years, but is also a "closet" meat-eater. Her book outlines a simple and effective program for anyone wanting to reduce the amount of meat they consume and reap the nutritional benefits of making fruit, vegetables, grains, legumes and other non-meat foods the mainstay of their diet.

The Flexitarian Diet is a no-pressure approach to sometimes living the vegetarian life.

Common MispellingsCommon Mispellings

flextarian diet, flexiterian diet, flex diet, flexetarian diet, flexitarain diet, flexitarianism, vegetarian diet

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