What is the basic concept vegetarian diet?

A vegetarian diet is one that does not include any meat or seafood . However, there are many variations to this – some people following a vegetarian diet may eat eggs and dairy foods, while others may avoid one or both.

Can you eat eggs as a vegetarian?

Well, the short answer is yes! Unless they are vegan (meaning they don't eat dairy products, eggs, or any other products which are derived from animals), some vegetarians do eat eggs and belong to a group known as lacto-ovo-vegetarians which according to the Vegetarian Society is the most common type of meatless diet.

Is peanut butter good for weight loss?

Peanut butter is high in protein, aiding weight loss , but it is rich in calories, so it can help you gain weight if you consume too much of it. Nuts are some of the healthiest things you can eat, providing proteins, healthy fats, and a range of vitamins and minerals.

Do vegetarians lose weight faster than meat eaters?

In a 2016 meta-analysis of human clinical trials, it was found that those following vegetarian diets had significantly improved weight loss when compared to those following control diets that contained meat . This may be due to the higher fiber content and lower calorie content associated with some vegetarian diets.

Can vegetarians eat cheese?

Because most cheese is made from cow's or goat's milk, most types are not vegan-friendly. Most vegetarians avoid products that require the slaughter of an animal. Because cheesemaking falls outside of this practice, many vegetarians allow cheese in their diet .

What foods do vegetarians avoid?

Vegetarians don't eat any food products made from meat, fish, shellfish, crustacea (such as prawns or crab) or animal by-products (such as gelatine or rennet) . Vegans don't eat any food products that come from animals, including dairy products and eggs.

How do I start being vegetarian?

Try a few new recipes, maybe eat one vegetarian meal for the first week, two for the second, and so on. If you do this, start with red meat, as it is typically the least healthy. Then the other meats. After a couple of weeks of going without red meat, try cutting out pork for a couple of weeks.

What happens to your body when you go vegetarian?

Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates . “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel.

The Vegetarian Diet: A Beginner's Guide and Meal Plan (2024)

Vegetarian diets may be associated with several health benefits and improved diet quality. However, proper planning is key to prevent nutritional deficiencies and negative effects on health.

The vegetarian diet has gained widespread popularity in recent years.

Some studies estimate that vegetarians account for around 6% and 5% of the population in North America and Europe, respectively, while about 19% of the population in Asia is vegetarian (1).

Apart from the ethical and environmental reasons for cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss, and improve the quality of your diet.

This article provides a beginner’s guide to the vegetarian diet, including a sample meal plan for 1 week.

What is a vegetarian diet?

The Vegetarian Diet: A Beginner's Guide and Meal Plan (1)

The vegetarian diet involves abstaining from eating meat, fish, and poultry.

People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights.

Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change, and requires large amounts of water, energy, and natural resources (2, 3).

There are several forms of vegetarianism, each of which differs in their restrictions.

The most common types include:

Lacto-ovo-vegetarian diet: eliminates meat, fish, and poultry but allows eggs and dairy products
Lacto-vegetarian diet: eliminates meat, fish, poultry, and eggs but allows dairy products
Ovo-vegetarian diet: eliminates meat, fish, poultry, and dairy products but allows eggs
Pescatarian diet: eliminates meat and poultry but allows fish and sometimes eggs and dairy products
Vegan diet: eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey
Flexitarian diet: a mostly vegetarian diet that incorporates occasional meat, fish, or poultry

Summary
Most people who follow a vegetarian diet don’t eat meat, fish or poultry. Other variations involve the inclusion or exclusion of eggs, dairy, and other animal products.

Health benefits

Vegetarian diets are associated with a number of health benefits.

In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E, and magnesium (4, 5).

May enhance weight loss

Switching to a vegetarian diet can be an effective strategy if you’re looking to lose weight.

In fact, one review of 12 studies noted that vegetarians, on average, experienced 4.5 more pounds (2 kilograms) of weight loss over 18 weeks than non-vegetarians (6).

Similarly, a 6-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight than low calorie diets (7).

Plus, a 2009 study in nearly 61,000 adults showed that vegetarians tend to have a lower body mass index (BMI) than omnivores — BMI being a measurement of body fat based on height and weight (8).

However, more research is needed to understand which specific aspects of the vegetarian diet or lifestyle may be responsible for this association.

May reduce cancer risk

Some research suggests that a vegetarian diet may be linked to a lower risk of cancer — including those of the breast, colon, and rectum (9, 10).

However, current research is limited to observational studies, which cannot prove a cause-and-effect relationship. Keep in mind that some studies have turned up inconsistent findings (11, 12).

Therefore, more research is needed to understand how vegetarianism may impact cancer risk.

May stabilize blood sugar

Several studies indicate that vegetarian diets may help maintain healthy blood sugar levels.

For instance, one 2014 review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes (13).

Vegetarian diets may also prevent diabetes by stabilizing blood sugar levels in the long term.

According to one study in 2,918 people, switching from a non-vegetarian to a vegetarian diet was associated with a 53% reduced risk of diabetes over an average of 5 years (14).

Promotes heart health

Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong.

One recent review found that vegan diets could lead to a small reduction in total cholesterol and LDL (bad) cholesterol levels, both of which are risk factors for heart disease (15).

However, the same review also found that vegan diets led to an increase in triglycerides and a reduction in HDL (good) cholesterol levels compared to other dietary interventions (15).

Similarly, another study in 118 people found that a low calorie vegetarian diet was more effective at reducing LDL (bad) cholesterol than a Mediterranean diet. On the other hand, the Mediterranean diet led to a greater reduction in triglyceride levels (16).

Other research indicates that vegetarianism may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart disease (17).

Still, research has turned up mixed results. Therefore, more studies are needed to determine whether vegetarian diets actually reduce the risk of developing or dying from heart disease (18, 19).

Summary
Not only do vegetarians tend to have a higher intake of several key nutrients, but vegetarianism has been associated with weight loss, reduced cancer risk, improved blood sugar, and better heart health. However, more research is needed.

Potential downsides

Foods to eat

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats, and proteins.

To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like whole grains, legumes, tempeh, tofu, and seitan.

If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.

Eating nutrient-dense whole foods like fruits, vegetables, and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

A few healthy foods to eat on a vegetarian diet are:

Fruits: apples, bananas, berries, oranges, melons, pears, peaches
Vegetables: leafy greens, asparagus, broccoli, tomatoes, carrots
Grains: quinoa, barley, buckwheat, rice, oats
Legumes: lentils, beans, peas, chickpeas
Nuts: almonds, walnuts, cashews, chestnuts
Seeds: flaxseed, chia, and hemp seeds
Healthy fats: olive oil, avocados
Proteins: tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy products

Summary
A healthy vegetarian diet includes a variety of nutritious foods like fruits, vegetables, grains, healthy fats, and plant-based proteins.

Foods to avoid

There are many variations of vegetarianism, each with different restrictions.

Lacto-ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry, and fish.

Other types of vegetarians may also avoid foods like eggs and dairy.

A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy, and any other animal products.

Depending on your needs and preferences, you may have to avoid the following foods on a vegetarian diet:

Meat: beef, veal, and pork
Poultry: chicken and turkey
Fish and shellfish: This restriction does not apply to pescatarians.
Meat-based ingredients: gelatin, lard, carmine, isinglass, oleic acid, and suet
Eggs: This restriction applies to vegans and lacto-vegetarians.
Dairy products: This restriction on milk, yogurt, and cheese applies to vegans and ovo-vegetarians.
Other animal products: Vegans may choose to avoid honey, beeswax, and pollen.

Summary
Most vegetarians avoid meat, poultry, and fish. Certain variations of vegetarianism may also restrict eggs, dairy, and other animal products.

Sample meal plan

To help get you started, here’s a 1-week sample meal plan for a lacto-ovo-vegetarian diet.

Monday

Breakfast: oatmeal with fruit, nut butter, flaxseed, and a glass of soy milk
Lunch: grilled veggie and hummus wrap on a whole-grain tortilla with lentil salad
Dinner: tofu banh mi sandwich with pickled slaw

Tuesday

Breakfast: scrambled eggs with tomatoes, garlic, and mushrooms
Lunch: zucchini boats stuffed with spiced lentils, veggies, and feta with a side of tomato soup
Dinner: chickpea curry with basmati rice

Wednesday

Breakfast: Greek yogurt with chia seeds and berries
Lunch: farro salad with tomatoes, cucumber, and feta with spiced lentil soup
Dinner: eggplant parmesan and grilled seitan with a side salad

Thursday

Breakfast: tofu scramble with sauteed peppers, onions, and spinach
Lunch: burrito bowl with brown rice, beans, avocado, salsa, and veggies
Dinner: vegetable paella with baked tempeh a side salad

Friday

Breakfast: whole-wheat toast topped with avocado, chickpeas, and nutritional yeast
Lunch: marinated tofu pita pocket with Greek salad
Dinner: quinoa-black-bean meatballs with zucchini noodles

Saturday

Breakfast: smoothie of kale, berries, bananas, nut butter, almond milk, and a scoop of plant-based protein powder
Lunch: black bean veggie burger on a whole grain bun with avocado salad
Dinner: whole-grain flatbread with spiced lentils, grilled garden vegetables, and pesto

Sunday

Breakfast: kale and sweet potato hash
Lunch: bell peppers stuffed with tempeh with zucchini fritters
Dinner: black bean tacos with cauliflower rice

Summary
Above is a sample menu of what one week on a lacto-ovo-vegetarian diet may look like. This plan can be adjusted for other styles of vegetarianism as well.

The bottom line

Most vegetarians avoid meat, poultry, and fish, though some also restrict eggs, dairy, and other animal products.

A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats, and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned.

Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. That way, you’ll enjoy the benefits of vegetarianism while minimizing the side effects.

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