*This resource center is meant to be an overview and is not a comprehensive guide to implementing a Vegetarian diet. It is not intended for use as medical advice.
What Is It?
In general, a vegetarian diet is one that places an emphasis on the consumption of plant-based foods while avoiding animal-based products. The kind of animal-derived foods consumed on a vegetarian diet varies between individuals. However, there are 5 most common vegetarian diets including:
- Vegetarian: a traditional vegetarian diet avoids foods that are a product or byproduct of an animal including meat, poultry, fish, dairy products, gelatin, and even rennet
- Lacto-Vegetarian: excludes meat, seafood, poultry, and eggs but includes dairy products such as cheese, milk, yogurt, and butter
- Ovo-Vegetarian: excludes meat, seafood, poultry, and dairy products but includes eggs
- Lacto-Ovo Vegetarian: excludes meat, seafood, and poultry but allows dairy products and eggs
- Pescatarian: excludes meat, poultry, dairy products, and eggs but allows fish
- Vegan: excludes meat, seafood, poultry, eggs, dairy products, any foods containing them, and any foods made with animal-derived foods such as honey
*Flexitarian Diet: Sometimes considered a 7th form of vegetarianism, the Flexitarian diet is a primarily plant-based way of eating. However, those who follow it consume meat, seafood, poultry, dairy, and eggs on occasion.
Who Can Benefit from a Vegetarian Diet?
When implemented correctly, with high-quality food choices, the vegetarian diet can be very beneficial for those looking to improve their heart health, reduce the risk of cancer, prevent type 2 diabetes, and lower blood pressure.
Foods Not Consumed
The types of food to avoid when following a vegetarian diet differ depending on which form of the diet you choose to follow. However, in general, vegetarians of all sorts avoid animal and animal-based products as much as possible.
Lacto-Vegetarian
- Meat: beef, lamb, pork, veal, organ meat
- Seafood: fish, shrimp, squid, clams
- Poultry: chicken, turkey, goose, duck, quail
- Eggs: chicken, quail, ostrich
Ovo-Vegetarian
- Meat: beef, lamb, pork, veal, organ meat
- Seafood: fish, shrimp, squid, clams
- Poultry: chicken, turkey, goose, duck, quail
- Dairy Products: cheese, milk, yogurt, butter
Lacto-Ovo Vegetarian
- Meat: beef, lamb, pork, veal, organ meat
- Seafood: fish, shrimp, squid, clams
- Poultry: chicken, turkey, goose, duck, quail
Pescatarian
- Meat: beef, lamb, pork, veal, organ meat
- Poultry: chicken, turkey, goose, duck, quail
- Dairy Products: cheese, milk, yogurt, butter
- Eggs: chicken, quail, ostrich
Vegan
- Meat: beef, lamb, pork, veal, organ meat, wild meat
- Poultry: chicken, turkey, goose, duck, quail
- Fish and Seafood: all fish, shrimp, squid, scallops, mussels, crab, lobster, fish sauce
- Dairy: milk, yogurt, butter, cheese, ice cream, etc.
- Eggs: eggs and egg whites from chicken, ducks, ostrich, etc.
- Bee Products: honey, bee pollen
- Additives Derived from Animals: gelatin, omega-3 fatty acids, whey, lactose, casein
- Other Foods that Contain Animal Derived Ingredients: bread, beer and wine, deep-fried foods, pasta, roasted peanuts, etc.
Foods to Consume
As with foods to avoid, the different foods included in a vegetarian diet vary, but in general, there is a strong emphasis on whole, plant-based foods such as fruits, vegetables, nuts, seeds, and whole grains.
Lacto-Vegetarian
- Dairy Products: cheese, milk, yogurt, butter
- Fruit: a wide variety of all fruits
- Vegetables: a wide variety of vegetables with an emphasis on dark, leafy greens
- Beans & Lentils: black beans, chickpeas, lentils, etc.
- Whole Grains: oatmeal, rice, buckwheat, etc.
- Nuts & Seeds: cashews, almonds, pistachios, chia seeds, flaxseeds, sunflower seeds, etc.
- Oils: avocado oil, coconut oil
- Vegan Alternatives: meat, dairy products, etc.
Ovo-Vegetarian
- Eggs: chicken, quail, ostrich
- Fruit: a wide variety of all fruits
- Vegetables: a wide variety of vegetables with an emphasis on dark, leafy greens
- Beans & Lentils: black beans, chickpeas, lentils, etc.
- Whole Grains: oatmeal, rice, buckwheat, etc.
- Nuts & Seeds: cashews, almonds, pistachios, chia seeds, flaxseeds, sunflower seeds, etc.
- Oils: avocado oil, coconut oil
- Vegan Alternatives: meat, dairy products, etc.
Lacto-Ovo Vegetarian
- Dairy Products: cheese, milk, yogurt, butter
- Eggs: chicken, quail, ostrich
- Fruit: a wide variety of all fruits
- Vegetables: a wide variety of vegetables with an emphasis on dark, leafy greens
- Beans & Lentils: black beans, chickpeas, lentils, etc.
- Whole Grains: oatmeal, rice, buckwheat, etc.
- Nuts & Seeds: cashews, almonds, pistachios, chia seeds, flaxseeds, sunflower seeds, etc.
- Oils: avocado oil, coconut oil
- Vegan Alternatives: meat, dairy products, etc.
Pescatarian
- Seafood: fish, shrimp, squid, clams
- Fruit: a wide variety of all fruits
- Vegetables: a wide variety of vegetables with an emphasis on dark, leafy greens
- Beans & Lentils: black beans, chickpeas, lentils, etc.
- Whole Grains: oatmeal, rice, buckwheat, etc.
- Nuts & Seeds: cashews, almonds, pistachios, chia seeds, flaxseeds, sunflower seeds, etc.
- Oils: avocado oil, coconut oil
- Vegan Alternatives: meat, dairy products, etc.
Vegan
- Fruit: a wide variety of all fruits
- Vegetables: a wide variety of vegetables with an emphasis on dark, leafy greens
- Beans & Lentils: black beans, chickpeas, lentils, etc.
- Whole Grains: oatmeal, rice, buckwheat, etc.
- Nuts & Seeds: cashews, almonds, pistachios, chia seeds, flaxseeds, sunflower seeds, etc.
- Oils: avocado oil, coconut oil
- Vegan Alternatives: meat, dairy-products, etc.
How to Implement a Vegetarian Diet
Depending on what version of the Vegetarian diet you choose to implement, the steps will look slightly different based on the foods excluded and nutrients needed. However, there are a few simple guidelines to follow.
- Eat a wide variety. In order to get the right amount of vitamins and nutrients such as iron, calcium, vitamin B12, and vitamin D, it is important to eat a wide variety of fruits and vegetables. Typically, at least 5 servings are recommended each day!
Nutrition Note: For examples of foods that contain specific nutrients, keep reading here!
- Consume enough protein. In order to properly fuel your body, it’s important to consume protein-rich plant-based foods such as mushrooms, lentils, beans, tempeh, nuts, and quinoa!
- Consume complementary proteins. Many plant proteins are considered incomplete, meaning that, unlike meat, they do not contain all of the essential amino acids needed by the body. Therefore, it is important to combine protein sources that when paired together provide all essential amino acids.
- Consume whole foods. Just because something is labeled as being vegan doesn’t necessarily mean it’s nutritious. In fact, there are many processed items that are made with plant-based ingredients! As a result, as with any diet, it is important to consume real, whole food ingredients in order to fuel your body with high-quality protein, vitamins, minerals, and fiber.
What to Eat
Vegetarian Breakfasts
Vegetarian Lunches/Dinners
Vegetarian Snacks
Find a full meal plan here!
Helpful Resources
Websites:
Informational Books:
Cookbooks:
Sources:
Rate & Comment