What Is A Reducetarian?

‘Reducetarians’ are committed to eating less meat and dairy and fewer eggs — following their own hearts and individual motivations.

Why Reduce?

The overconsumption of meat, eggs, and dairy is destroying the environment, causing poor treatment of animals, promoting major health risks, and contributing to global crises like world hunger. Click here to find out why we reduce and why you should consider it, too!

Your Options

Being a reducetarian is flexible! You have the freedom to try and figure out a plan that suits you and your lifestyle. Here are some ideas to get you started:

  • Meatless Monday

  • Vegan Before Six

  • Weekday Vegetarian

  • Vegetarian

  • Vegan 

Reducetarian Vs. Flexitarian

While flexitarians primarily eat plants with the occasional inclusion of meat, eggs, and dairy, reducetarians mindfully and gradually reduce their consumption of these animal products with respect to their own diet.

Nutrition

Because being a reducetarian can vary from an individual that only cuts out meat on Mondays, to an individual that cuts out all animal products, it’s tricky to give out general advice. However, like with any diet, balance is key to achieve ultimate health. Try to include fruit or vegetables with every meal and make sure that they make up the larger portion of your plate. Some of the healthiest and most nutritionally-dense foods in the world are fruits and vegetables, so you can’t go wrong with making your diet plant-based heavy. When you’re eating fewer animal products, here are some vitamins and minerals that you should make sure you’re getting enough of:

Vitamin D

Good plant-based sources of vitamin D include fortified foods, certain mushrooms, supplements, and of course, some sunshine!

Zinc

Good plant-based sources of calcium include tofu, hemp seeds, tofu, cashews, lentils, walnuts, and supplements.

Calcium

Good plant-based sources of calcium include tofu, fortified milk, kale, almonds, sesame seeds, leafy greens, and supplements.

Iron

Good plant-based sources of iron include lentils, chickpeas, tofu, beans, pumpkin seeds, hemp seeds, leafy greens and supplements.

Vitamin B12

Good plant-based sources of vitamin b12 include fortified foods and supplements.

Omega 3’s

Good plant-based sources of omega 3’s include flaxseeds, chia seeds, algae oil and supplements.



Groceries

Each reducetarian’s grocery list is likely to look quite different, and it all depends on how much you’re planning on reducing, as well as your individual taste, lifestyle, and cooking abilities! However, here is a general list of foods and ingredients that your reducetarian grocery list is likely to include:

  • Plant proteins, such as lentils and beans.

  • Plant-based meat substitutes, such as tofu, seitan, and branded products.

  • Plant-based dairy substitutes, such as milk, cheese, and yoghurt.

  • Plant-based egg substitutes.

  • Fresh fruit and vegetables.

  • Whole grains, such as brown rice, oats, and quinoa.

  • Nuts and nut butters.

  • Herbs and spices.

  • Sauces and pastes, such as hot sauce, miso, soy sauce, and tahini.

  • Seeds.


Eating Out

Eating out as a reducetarian has never been easier. Many restaurants and takeaways often have dedicated vegan and vegetarian menus for you to browse. If they don’t, it’s acceptable to call ahead of time to ask if they can create a plant-based dish for you. You can also download helpful apps that locate plant-based-friendly eateries for you, such as HappyCow. And if you find yourself in a restaurant that doesn’t cater for reducetarians well, you can get creative with side dishes!

Reducetarian-Friendly Cuisines

There are some locations and cultures worldwide that are utopia’s for reducetarians because their cuisines and food offerings are naturally plant-based, or easily adapted to be so. Sometimes this is due to religious beliefs (such as in India and Greece), and sometimes it’s just the way it is (such as in Italy)! For example:

  • Japan

  • China

  • Greece

  • India

  • Israel

  • Italy

  • Ethiopia


Tips To Get You Started

  • Be open to trying new things. Avoid eating the same fruits and veggies day after day, because that’s inevitably going to get boring! Experiment with different cuisines, varied ingredients, textures and flavors. Have fun with it!

  • Explore plant-based alternatives.

  • If you’re adopting the reducetarian diet for health reasons, make sure your meals' main components are fruits and veggies.

  • Cut down on highly-processed animal products first, such as hot dogs, burgers, deli meats etc.

  • Plan ahead before eating out.

  • Meal prep for the week ahead.

  • Watch YouTube videos and follow social media accounts for inspiration.

  • Take the transition as slowly as you like; there’s no rush!

  • Visit multiple supermarkets to seek out different produce options and different plant-based brands.

  • Start with something easy, like Meatless Mondays.

  • Stock up on herbs and spices if you like flavorful foods.

  • Consume enough fiber to reduce cravings and keep yourself fuller for longer.

Resources