If full vegetarianism feels unrealistic and keto is too restrictive, the flexitarian diet might be exactly what you need. It is the most flexible eating plan around — you eat mostly plants, cut back on meat significantly, but you are not banned from a boerewors roll at a braai. No guilt. No rule-breaking. Just a sensible shift in how you eat most of the time.
In South Africa, where meat is culturally central and food costs are rising sharply, the flexitarian approach has a practical edge: eating more legumes, grains, and vegetables and less meat is one of the most effective ways to lose weight while actually reducing your monthly grocery spend. Here's how to make it work.
Medical Disclaimer: This article is for general informational purposes only. It is not a substitute for professional medical or nutritional advice. Consult a registered healthcare professional or dietitian before making significant dietary changes, particularly if you have a chronic health condition.
What Is the Flexitarian Diet?
The term "flexitarian" was coined by registered dietitian Dawn Jackson Blatner in her 2009 book The Flexitarian Diet. It combines "flexible" and "vegetarian" — the idea being that you follow a mostly plant-based diet without committing to full vegetarianism or veganism.
There is no strict calorie count or forbidden food list. The core principles are:
- Make vegetables, fruit, legumes, and whole grains the foundation of most meals
- Treat meat as an occasional side or flavouring rather than the centrepiece of every plate
- Reduce (but don't eliminate) processed foods, refined sugar, and alcohol
- Eat when hungry, stop when satisfied — no strict portion rules required
Practically, most flexitarians aim to eat meat 2–3 times per week rather than 1–3 times per day. The rest of the time, plant proteins like lentils, beans, tofu, and eggs fill the gap.
Does the Flexitarian Diet Work for Weight Loss?
Yes — and the evidence is solid. A 2017 review published in the journal Frontiers in Nutrition found that semi-vegetarian and flexitarian diets were associated with lower BMI, lower rates of type 2 diabetes, and reduced risk of cardiovascular disease compared to omnivorous diets.
The mechanism is straightforward:
- Plant foods are generally lower in calories and higher in fibre than meat-heavy meals, meaning you eat fewer calories without feeling deprived
- High-fibre foods keep you full longer, reducing snacking and overeating
- Cutting back on processed meat and fatty cuts removes a significant source of excess saturated fat and calories
- People on plant-heavy diets tend to eat more slowly and have better gut microbiome diversity, both linked to healthier weight
Average weight loss reported in flexitarian studies is modest but consistent — around 0.5–1kg per week for people who were previously eating a standard Western diet. For many South Africans, that is all they need.
The South African Case for Eating Less Meat
South Africans eat a lot of meat — one of the highest per-capita consumption rates in Africa. And it is getting expensive. As of 2026:
- Chicken breast: R80–R120/kg
- Beef mince: R90–R140/kg
- Red lentils: R25–R40/kg
- Dried chickpeas: R20–R35/kg
- Canned lentils or beans: R12–R20 per 400g can
Switching even three or four meals per week from meat-based to legume-based can save a household of four R400–R800 per month on groceries — while eating more fibre, more nutrients, and fewer calories. It is one of the rare dietary strategies that is both healthier and cheaper.
What to Eat on a Flexitarian Diet: South African Meal Ideas
Breakfasts
- Oats with banana, a tablespoon of peanut butter, and rooibos tea
- Scrambled eggs with spinach and tomato on low-GI toast
- Plain full-fat yoghurt with berries and a handful of seeds
- Smoothie with frozen mango, spinach, milk, and oats
Lunches
- Lentil soup with crusty brown bread
- Bean and veggie wrap — use canned chakalaka or a homemade bean filling
- Chickpea salad with cucumber, tomato, red onion, and lemon dressing
- Leftover vegetable curry with brown rice
Dinners
- Red lentil dahl with spinach and brown basmati rice
- Black bean tacos with homemade salsa and shredded cabbage
- Vegetable stir-fry with tofu and soy sauce over noodles
- Grilled chicken thigh (on your meat days) with roasted sweet potato and salad
- Traditional SA stew (potjie-style) with less meat, more root vegetables and legumes
Snacks
- Biltong — excellent high-protein snack for your meat days
- Apple with peanut butter
- Hummus with carrot sticks or cucumber
- A small handful of mixed nuts
- Boiled egg
A Sample 5-Day Flexitarian Meal Plan
This plan includes meat on two days and plant-based meals on the remaining three. Adapt portions to your hunger level and calorie needs.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Oats + banana | Lentil soup + bread | Red lentil dahl + brown rice |
| Tue | Eggs + spinach on toast | Chickpea salad | Grilled chicken + sweet potato + salad |
| Wed | Yoghurt + berries + seeds | Bean wrap + chakalaka | Tofu stir-fry + noodles |
| Thu | Oats + peanut butter | Lentil + vegetable curry + rice | Beef mince in a veggie-heavy stew |
| Fri | Smoothie (mango, spinach, oats) | Hummus + veg + boiled egg | Black bean tacos with salsa |
Nutrients to Watch on a Flexitarian Diet
Because you are not fully vegetarian, nutrient deficiency is unlikely — but a few areas are worth monitoring, especially if you reduce meat significantly:
Iron
Red meat is the richest source of haem iron (the most easily absorbed form). Plant iron (non-haem) is less bioavailable. Combat this by:
- Eating vitamin C-rich foods with iron-rich plant foods (e.g. spinach salad with tomato and lemon juice)
- Using cast-iron cookware — it leaches small amounts of iron into food
- Including fortified cereals and legumes regularly
Vitamin B12
B12 is found almost exclusively in animal products. If you are eating eggs, dairy, and meat a few times per week, you are almost certainly covered. If you go very low on animal products, a B12 supplement is worth discussing with your doctor.
Zinc
Meat is a good source of zinc. Plant sources include pumpkin seeds, legumes, and whole grains — adequate if you are eating a varied diet.
Protein
On plant-based days, you need to deliberately include protein. Lentils, chickpeas, beans, eggs, tofu, and dairy are your primary sources. Aim for protein at every meal, not just dinner.
The Flexitarian Diet vs. Other Popular SA Diets
| Diet | Flexibility | Cost | Sustainability |
|---|---|---|---|
| Flexitarian | High | Low–Medium | Very high |
| Banting/Keto | Low | High | Medium |
| Intermittent Fasting | Medium | Neutral | High |
| Full Vegetarian | Medium | Low | Medium–High |
| Mediterranean | High | Medium | Very high |
How to Start: Three Beginner Levels
Nutritionist Dawn Jackson Blatner's original plan describes three entry points:
- Beginner: Aim for 2 meat-free days per week. Start here if you currently eat meat at every meal.
- Advanced: 3–4 meat-free days per week.
- Expert: 5+ meat-free days per week, with very small amounts of meat on remaining days.
Most South Africans will see meaningful results at the beginner level without it feeling like a major lifestyle change. The Saturday braai stays. The Sunday roast stays. You just change what you eat Monday to Thursday.
Bottom Line: The flexitarian diet is arguably the most practical long-term eating strategy for South Africans — culturally realistic, affordable, nutritionally sound, and backed by evidence for weight loss and improved health. You don't need to give up meat. You just need to give it a smaller role on your plate most of the time.