While living a meat-free diet isn’t for everyone, eating less meat can be beneficial to anyone. It focuses mostly on plants but incorporates meat in moderation. We asked Cheri Bantilan about the benefits of a flexitarian diet and how to get started. Bantilan is a registered dietitian and nutritionist at Hui No Ke Ola Pono on Maui.
What is a flexitarian?
The term is a blend of "flexible" and "vegetarian." This diet isn’t meant to have a rigid set of rules, but rather a "pro-plant, not anti-meat" philosophy. Originally coined by dietitian Dawn Jackson Blatner, it focuses on adding more plant-based foods, like fruits, vegetables, legumes, and whole grains, while allowing for animal products in moderation. You don’t have to give up your favorite local beef or fresh-caught fish; you simply make them the supporting act rather than the star of every meal.
What are the benefits?
A well-planned flexitarian diet offers numerous benefits:
- Improved health outcomes. Research indicates it can lower the risk of Type 2 diabetes, high blood pressure, and cardiovascular disease.
- Weight management. Because the foods flexitarians focus on are high in fiber and tend to be lower in calories and saturated fats, the diet often leads to a more comfortable, sustainable body weight.
- Environmental impact. Shifting toward local produce can improve food security and reduce your carbon footprint.
- Food security. By prioritizing plant foods like ulu, kalo, and other local produce, we can reduce our dependence on vulnerable imported supply chains and directly support local food security goals.
- Eco-friendly. University of Oxford research suggests that even modest reductions in meat consumption can lower an individual's dietary carbon footprint by 30%, making it one of the most effective personal actions for environmental protection.
- Sustainability. Unlike restrictive diets that lead to burnout, the inherent flexibility makes it much easier to maintain for the long haul.
What are the disadvantages, and how do we minimize them?
The main risks involve missing out on specific nutrients found heavily in animal products:
- Nutrient gaps. You may be prone to lower levels of Vitamin B12, Vitamin D, iron, zinc, and omega-3 fatty acids.
- How to minimize. Focus on plant-based iron sources, like lentils and spinach, and if you choose to go very low on animal products, consider a daily multivitamin or B12 supplement as nutritional insurance.
- Pro tip. To increase the bioavailability (how much of a drug or nutrient makes it into your bloodstream to do its job compared to how much you took) of iron from plant-based sources, always pair plant-based iron, like beans or spinach, with Vitamin C, like citrus fruits, papaya, or bell peppers.
- The junk food trap. Remember, just because it’s meatless doesn't mean it’s healthy (for example, fries or sugary snacks).
- How to minimize. Prioritize whole, minimally processed foods over ultra-processed foods.
How do I start a flexitarian diet?
Don’t overhaul your kitchen overnight! Start with these small shifts:
- Start with Meatless Mondays. Commit to just one day a week without meat to build your plant-based recipe repertoire.
- Remember the Half-Plate Rule. At every meal, fill half your with colorful vegetables and fruits before adding anything else.
- Swap one staple. Switch your morning bacon for oatmeal with local fruit and chia seeds, or try a tofu stir fry for lunch instead of beef.
- Try the 3-to-1 ratio: 2026 is all about adding, not subtracting. That means there’s no need to take away all meat. Instead, enjoy three plant-powered meals for every meal that includes a high-quality animal protein. It’s a simple and satisfying way to stay consistent without ever feeling restricted!
Anything else you’d like to share about a flexitarian diet?
The most successful flexitarians are those who view it as an abundance mindset: adding new flavors rather than taking things away. In Hawaii, we’re blessed with a year-round growing season. Visit local farmers markets to discover new-to-you produce. The flexitarian diet is particularly great for ohana because it’s inclusive. No one has to feel left out at a potluck or family gathering. It’s about progress, not perfection. Micro habits lead to macro results.
With a bachelor’s in exercise science and a master’s in nutrition and integrative physiology, registered dietitian Cheri Bantilan’s mission is to empower people to achieve optimal health and vitality. With a focus on prediabetes, diabetes, weight management, and gut health, she takes a holistic and integrative approach to nutrition counseling. Her interests include traditional Hawaiian foods as medicine and the importance of culturally competent nutrition. To learn more, visit her website.
Photo courtesy Cheri Bantilan
Get cooking!
Check out our recipes perfect for Meatless Mondays:
creamy, no cheese pasta
While this decadent dish doesn’t contain dairy or meat, it’s still delicious. The secret ingredient: nutritional yeast!
parmesan roasted brussels sprouts
A crispy Parmesan garlic crust and crunchy panko elevate these roasted Brussels sprouts. Feel free to leave some of the loose leaves mixed with the sprouts as they bake for some extra crunch!
spicy cheddar apple sandwich
A quick and satisfying meal, this sandwich provides the perfect amount of heat thanks to the pickled jalapenos. Add sweet apples, melted cheese, toasted sourdough, and crispy kettle potato chips, and you have an explosion of savory, sweet, and crunch.
taiwanese green onion pancake (cong you bing)
Crispy and flaky on the outside, soft and chewy on the inside – green onion pancakes are incredibly versatile (and scrumptious). The pancakes on their own are delicious, but try them with a fried egg or shoyu and sesame oil dipping sauce, or even as a wrap with fillings like stir-fried vegetables.
tomato and cheese with li hing mui vinaigrette
This salad comes together quickly with a local twist thanks to the li hing mui powder. This unique vinaigrette packs in all the sweet, salty, and sour flavors you could want, mixed with fresh veggies and cheese.
