Vegetarian Diet

Common Vegetarian Eating Styles

Vegetarian diets come in different forms, each with its own food choices and restrictions. Here is a look at some of the main types:

Vegetarian Style	Foods Included	Foods Avoided
Lacto-vegetarian	Dairy (milk, cheese, yogurt, butter)	Meat, poultry, fish, eggs
Ovo-vegetarian	Eggs	Meat, poultry, fish, dairy
Lacto-ovo vegetarian	Dairy and eggs	Meat, poultry, fish
Pescatarian	Fish, seafood	Meat, poultry, dairy, eggs (sometimes)
Vegan	No animal products (plant foods only)	All animal-derived foods
Flexitarian	Plant foods, with limited animal products	None entirely eliminated

Each type matches different eating and ethical preferences. People may change their choices over time, depending on health goals or personal beliefs.

Creating a Nutritious Vegetarian Meal Plan

You can get enough nutrients from a vegetarian or vegan diet with smart planning. Eat a range of healthy, plant-based foods such as whole fruits and vegetables, whole grains, legumes, nuts, and seeds. These choices give your body protein, fiber, vitamins, minerals, and healthy fats.

Daily Amounts for a 2,000-Calorie Plant-Based Diet

Food Group	Daily Amount (approx.)
Vegetables	2.5 cups
Fruits	2 cups
Grains (mainly whole)	6.5 ounces
Dairy or Fortified Alternatives	3 cups
Proteins (beans, lentils, nuts, seeds)	3.5 ounces
Oils and Healthy Fats	27 grams

Key Nutrients to Focus On

• Protein: Important for skin, bones, muscles, and organs. Beans, lentils, chickpeas, tofu, tempeh, nuts, seeds, peas, soymilk, and whole grains all provide protein. You can meet your needs by combining different plant-based proteins throughout the day.
• Calcium: Needed for strong bones and teeth. Dairy products have the most calcium, but dark green vegetables (like kale and broccoli), calcium-set tofu, and fortified plant milks also help. Vegans should check labels for calcium fortification.
• Vitamin D: Supports bone health. Fortified milks (dairy, soy, almond), some breakfast cereals, and sunlight provide vitamin D. If you get little sun or don’t eat fortified foods, consider a vitamin D supplement.
• Vitamin B12: Essential for red blood cells and brain health. Only animal foods have natural B12, so vegans need foods with added B12 (certain cereals, soy products, plant milks) or a supplement. Eggs and dairy products give B12 for other vegetarians.
• Omega-3 Fatty Acids (DHA/EPA): Healthy fats that support heart and brain function. Fish is a main source, so vegetarians and vegans can eat walnuts, flaxseeds, chia seeds, hemp seeds, canola oil, soybeans, or DHA/EPA-fortified foods. Some people take algae-based supplements.
• Iron: Needed for blood and energy. Beans, lentils, peas, whole grains, enriched cereals, nuts, seeds, leafy greens, and dried fruit contain iron. Since your body absorbs iron from plants less easily, eat vitamin C-rich foods like oranges, bell peppers, or tomatoes to help.
• Zinc: Important for growth and immune health. Beans, lentils, nuts, seeds, soy products, wheat germ, and whole grains provide zinc. Dairy and eggs also give some zinc, while vegans need to emphasize plant sources.
• Iodine: Needed for thyroid hormones and growth. Seafood and dairy are main sources, but vegetarians not eating these can use iodized salt or eat seaweed. Iodine supplements can also help if foods don’t supply enough.

Tips for Nutrient-Rich Eating

• Choose whole, minimally processed foods most of the time. Limit foods high in added sugars, salt, and saturated fats.
• Eat a variety of fruits and vegetables daily, since different colors offer different nutrients and antioxidants.
• Include plenty of whole grains like brown rice, oatmeal, quinoa, and whole wheat bread for steady energy and extra fiber.
• Snack on nuts, nut butters, seeds, and roasted chickpeas or soy nuts for healthy fats and extra protein.
• Use beans, lentils, and peas as the main protein in soups, stews, salads, and mixed dishes.

Starting Your Own Plant-Based Journey

Starting a vegetarian or vegan eating style can be simple. Making gradual, easy changes helps keep nutrition balanced.

1. Increase Plant Foods Gradually: Start by eating more vegetables, fruits, whole grains, beans, and lentils each week. Add extra greens like spinach or kale to meals you already enjoy.

2. Try Meatless Versions of Favorite Dishes: Swap the meat in familiar recipes with plant-based proteins (beans, tofu, tempeh, seitan, or lentils). For example:

   • Replace ground beef in chili or tacos with black beans, lentils, or crumbled tofu.
   • Make stir-fries with tofu or tempeh instead of chicken or beef, and add extra vegetables.
   • Use nut butters or hummus as spreads or dips in place of cheese or cold cuts.

3. Use Substitutes and Fortified Foods Where Needed: Choose plant-based milk, yogurt, or cheese alternatives that are calcium and vitamin D-fortified. If you don’t eat any animal products, pick cereals, spreads, or nutrition bars with added vitamin B12.

4. Explore New Foods and Flavors: Try international cuisines that use lots of plant-based foods, such as Indian, Mediterranean, Thai, or Middle Eastern dishes. Experiment with chickpeas, lentils, quinoa, or edamame.

5. Keep Meals Balanced: Build meals around:
   • Protein (beans, lentils, tofu, nuts)
   • Grains (brown rice, whole wheat pasta, barley)
   • Vegetables
   • Healthy fats (avocado, olive oil, nuts, seeds)
6. Get Creative with Snacks: Try snacks like:
   • Trail mix with nuts, seeds, and dried fruits
   • Apple slices or bananas with peanut butter
   • Whole grain crackers with hummus or guacamole

7. Don’t Forget Drinks: Choose water, fortified plant milks, and 100% fruit or vegetable juices (in moderation, since whole fruits and vegetables are better for fiber).

Sample Meatless Meal Swaps Table

Usual Dish	Plant-Based Version
Beef burger	Black bean burger or lentil burger
Chicken fajitas	Grilled veggie and tofu fajitas
Turkey sandwich	Hummus, avocado, and veggie sandwich
Scrambled eggs	Tofu scramble
Tuna salad	Chickpea salad

Switching to a vegetarian eating style step-by-step lets your body and tastebuds adjust. You can find meals and snacks that are both satisfying and nutritious. Gradual changes also help you learn which foods supply key nutrients like protein, iron, calcium, and vitamin B12.

Helpful Hints

• Plan meals in advance and keep a variety of plant-based basics on hand: dried beans, canned beans, brown rice, oats, frozen vegetables, nuts, and seeds.
• If you’re unsure about balancing nutrients, talk to a registered dietitian for help creating a plan that meets your needs.
• Read nutrition labels to check for important nutrients (such as calcium, vitamin B12, iron, and omega-3 fatty acids).
• Use iodized salt if you don’t eat much dairy or seafood.

List of Common Plant-Based Protein Sources

• Beans (black beans, kidney beans, pinto beans)
• Lentils
• Chickpeas
• Peanuts and peanut butter
• Tofu and tempeh
• Soymilk and soy yogurt (fortified)
• Nuts (almonds, walnuts, cashews, pistachios)
• Seeds (sunflower, pumpkin, chia, hemp, flax)
• Edamame
• Quinoa
• Whole grain products (bread, pasta, cereal)

Plant Foods Rich in Key Nutrients

Nutrient	Plant Sources
Calcium	Fortified plant milks, tofu, broccoli, kale, almonds
Iron	Lentils, beans, chickpeas, fortified cereals, spinach
Omega-3s	Flaxseed, chia seeds, walnuts, hemp seeds, soybeans
Zinc	Wheat germ, pumpkin seeds, cashews, peas, whole grains
Vitamin C	Oranges, strawberries, bell peppers, tomatoes, cabbage
Vitamin D	Fortified plant milks and cereals, UV-exposed mushrooms
Vitamin B12	Fortified foods only (cereal, plant milks, soy products)

Important Reminders

• The more food groups you leave out, the more careful you need to be with nutrient intake.
• Vegan diets often need extra planning and use of fortified foods or supplements for best nutrition.