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Reviewed by Culinary Nutritionist | Kristy Del Coro, MS, RDN, LDN
Vegetarian diets have been around for thousands of years and are still widely adopted today. When following a vegetarian diet, it’s important to plan meals so that you get all the essential vitamins and nutrients you need. With a good meal plan, vegetarianism can be a healthy, sustainable lifestyle that is chock-full of delicious meals.
Understanding the Vegetarian Diet
Vegetarianism is an umbrella that includes any diet that partially or completely eliminates animal products¹. Vegetarianism has a long history, with roots going all the way back to ancient Greece, and historically has been observed in religious practices around the world².
Today, people may choose to become vegetarians for numerous reasons, such as:
• Ethical concerns around the treatment of animals or use of animals for food
• Environmental concerns
• Religious beliefs
• Interest in pursuing a healthier lifestyle
A hallmark of all vegetarian diets is that they emphasize plant-based food that excludes animal products such as meat and seafood. However, the practice of vegetarianism is flexible, and what foods vegetarians eat can differ from person to person.
There are many different types of vegetarian diets, including:
• Lacto-ovo vegetarians, who eat eggs and dairy products
• Lacto-vegetarians, who consume dairy products but not eggs
• Ovo-vegetarians, who eat eggs but no dairy products
• Vegans, who forego all animal products, including eggs and dairy, and often extend the practice to avoid products like honey and leather
Before deciding to adopt a plant-based diet, always consult your healthcare practitioner and a registered dietitian first.
Essential Nutrients in a Vegetarian Diet
Vegetarian diets can be as rich in nutrients as diets that include animal products and can be a great dietary choice for people of all ages. However, some essential vitamins and nutrients are more difficult to obtain on a vegetarian diet. When eating vegetarian, it’s critical to plan balanced meals to ensure you’re getting all the necessary nutrients³.
Well-planned vegetarian diets provide a wide array of necessary nutrients. However, some nutrients are more commonly found in animal products and so should be particularly accounted for when creating a vegetarian meal plan.
Calcium and Vitamin D
Calcium is a mineral that is critical for healthy bones and teeth. Non-vegetarians typically get calcium through dairy, such as milk, cheese, and yogurt. Lacto-ovo vegetarians, who eat dairy products, can get their calcium from these same sources.
Individuals who follow a vegan diet that cuts out all dairy, or individuals who are lactose intolerant, can get calcium via green leafy vegetables such as kale as well as beans, seeds, calcium-set tofu, and calcium-fortified vegan products.
Getting enough calcium is important, but so is getting enough vitamin D. Vitamin D plays an important role in regulating how calcium is used and stored in the body⁴.
The easiest way to get vitamin D doesn’t involve eating at all. Sunlight exposure triggers Vitamin D synthesis in the body so while we don’t recommend a lot of sun exposure without sunscreen, experts say 5-30 minutes of sun exposure without sunscreen between the hours of 10am and 4pm, at least twice a week, is enough.
Vitamin D intake becomes trickier in rainy climates or in the middle of winter when a walk in the sun becomes uncomfortable or impossible. Fortified foods like breakfast cereals, wild or UV-treated mushrooms, or vitamin D supplements are a great way to increase vitamin D intake when getting out into the daylight isn’t an option⁵.
Vitamin B12 Sources
Many foods included in a vegetarian diet are good sources of necessary vitamins and minerals, although the amounts may differ from those found in animal products.
However, one essential vitamin is only found in animal products: vitamin B12. B12 is critical for brain health, and B12 deficiencies can have serious negative health effects⁶
Vitamin B12 is found in dairy foods and eggs, so lacto-ovo vegetarians may find that they do not need to supplement their B12 intake. Individuals who follow vegan diets, however, must incorporate B12 into their diets, either through fortified cereals, nutritional yeast, or vitamin B12 supplements.
Iron and Zinc Considerations
Iron is important for healthy red blood cells, and a lack of iron can cause anemia that reduces the amount of oxygen circulating in the body. Red meat is often cited as the quintessential source of dietary iron, but a wide variety of plant-based products are actually excellent sources of iron in their own right.
Sources of plant-based iron include:
• Leafy green vegetables like spinach
• Nuts
• Dried fruits
• Legumes such as beans and lentils
• Whole-grain bread
Like vitamin D for calcium, vitamin C factors into how the body processes and stores iron. Eating foods rich in vitamin C, particularly at the same time as eating foods rich in iron, helps maintain iron levels in the body⁷.
Sources of plant-based vitamin C include:
• Oranges
• Lemons
• Limes
• Grapefruits
• Bell peppers
• Strawberries
• Broccoli
Like iron, zinc is commonly found in red meat. Although zinc is also found in vegetarian-friendly foods like wholegrain cereals and beans, the body has a harder time processing zinc from plant sources. Because the body has a harder time absorbing zinc from plants, the recommended daily zinc intake is higher for vegetarians than for individuals who eat animal products⁸.
Sources of plant-based zinc include:
• Whole-grain bread
• Brown rice
• Oats
• Nuts and seeds
• Legumes such as chickpeas and lentils
• Soy products such as tofu and soy milk
Omega-3 Fatty Acids
Omega-3 fatty acids, typically found in oily fish like salmon, provide heart-healthy benefits. Vegetarians can find omega-3 fatty acids in:
• Flaxseed oil
• Chia seeds
• Fish oil
• Olive oil
• Hemp seeds
• Walnuts
• Algae-based omega-3 supplements
Debunking Common Myths About Vegetarianism
Though vegetarian diets have been around for millennia, there are still some myths about vegetarianism that can make people wary of trying out this diet.
1. Myth: You Can’t Get Enough Protein
Animal products, particularly lean meats like chicken, are typically referred to as primary sources of dietary protein. One myth is that vegetarians are unable to get enough protein in their diets because they only eat “plant food” instead of including meat in their meals.
Although it’s true that vegetarian diets, on average, contain less overall protein than diets that contain meat, vegetarians are definitely getting enough protein. Most vegetarians actually consume more protein than necessary based on daily protein recommendations³.
Lacto-ovo vegetarians have access to animal sources of protein such as eggs and milk. Even without these animal products, plant products like lentils, tofu, and quinoa are excellent sources of plant-based protein that are easily incorporated into any kind of vegetarian diet.
2. Myth: Vegetarian Diets Are Expensive
Some assume that vegetarian diets are more expensive than omnivorous diets that include both vegetables and meats. In fact, meat and fish are often the most costly items in the grocery store.
A 2021 study from the University of Oxford examined the relative cost of different diets, including vegetarian, vegan, pescatarian, and omnivorous diets. The study found that vegetarian and vegan diets were actually the most affordable of all diet types they looked at ⁹.
Nutrient-dense foods like beans, rice, and seasonal produce are inexpensive staples that form the cornerstone of a cost-effective vegetarian diet.
3. Myth: You Can’t avoid of Nutritional Deficiencies
The myth that vegetarians are more susceptible to nutrient deficiencies is based on a long-standing misconception. Early studies that examined the effects of vegetarian diets often looked at populations that were forced to eat vegetarian food because of a general lack of access to food. According to the National Institute of Health, nutritional deficiencies were more likely in these populations, not because they were eating vegetarian but because they simply did not have enough to eat.
A well-planned vegetarian diet that incorporates a wide range of foods should meet all of an individual’s nutritional needs. It is important to note that some groups may have slightly different nutritional requirements that should be taken into account when planning a vegetarian diet.
For example, elderly people and young people should be aware that their recommended calcium intake is likely higher and should plan their diet accordingly. Additionally, women often have higher iron requirements and can incorporate additional iron-rich foods into their vegetarian meal plans.
Health Benefits of a Plant-Based Diet
There are numerous benefits of vegetarian diet plans. Focusing on whole foods like vegetables, fruits, and whole grains, while eliminating inflammatory animal products like red meat and butter, can help manage weight, lower cancer risk, and improve heart health.
Weight Loss and Maintenance
A well-planned, low-calorie vegetarian weight loss diet can be a great way to shed some extra pounds. Plant-based vegetarian diets are, on average, lower in calories than the standard American diet that includes animal products. Lower-calorie diets are an important mediator of weight loss and can make it easier to lose weight and maintain it¹.
Vegetarian diets are overall associated with lower levels of obesity, which may also be due to the incorporation of high-fiber foods that help increase satiety after a meal and prevent overeating ¹⁰.
It is important to note that not all vegetarian diets are created equal. A vegetarian diet for weight loss should include a wide range of whole, plant-based foods, such as fruits, vegetables, legumes, and whole grains. All of these can be helpful for cutting calories without feeling unsatisfied after a meal¹¹.
However, poorly planned vegetarian diets can be objectively unhealthy if they don’t incorporate a variety of healthy foods. A diet of French fries, sweetened beverages, and ultra-processed plant-based food products technically adheres to a vegetarian diet but is unlikely to help with weight loss.
Reduced Cancer Risk
Vegetarian diets that focus on whole, plant-based foods may help reduce cancer risk. A 2022 study in the United Kingdom found that, compared to regular meat eaters, individuals who followed a vegetarian, vegan, or pescatarian diet had significantly reduced rates of colorectal and breast cancers ¹².
There are several theories as to why individuals who follow a vegetarian diet have lower rates of cancer. One hypothesis is that the abundance of antioxidants and phytochemical found in plant-based diets have a protective effect against certain types of cancer¹¹.
Antioxidants help neutralize free radicals, which are compounds naturally formed in the body that cause damage to cells and increase cancer risk. Antioxidants are commonly found in foods often incorporated into a well-planned vegetarian diet, such as fruits and vegetables, and may contribute to the overall lower risk of cancer in individuals following a vegetarian diet ¹³.
Heart Health Improvement
In addition to lowering the risk of certain types of cancers, a vegetarian diet can also be good for your heart. People who follow a vegetarian diet often have lowered risk factors for cardiovascular problems. Vegetarian diets can help lower cholesterol levels, reduce high blood pressure, and manage weight, all of which are important for lowering the risk of heart disease¹¹.
Practical Meal Planning Strategies
Vegetarian diets are affordable, nutrient-dense, and associated with numerous health benefits. Although it’s possible to reach all of the recommended vitamin, mineral, and macronutrient levels while on a vegetarian diet, it is important to plan meals accordingly to ensure that you’re meeting all of your nutritional needs.
Meals that incorporate a wide range of healthy, plant-based foods are the easiest way to make sure your nutritional needs are being met without the use of animal products.
However, plant-based vegetarian diets don’t have to be boring or bland. A delicious falafel pita with carrot hummus and Aleppo slaw, for example, is a vegetarian meal that is sure to excite at the dinner table: View our Winter Falafel Pita with Carrot Hummus & Aleppo Slaw.
You can even eat vegan and still enjoy a tasty take on the comfort-food classic macaroni and cheese: Check out our Vegan 'Chorizo' Chili Mac and Cheese with Parmesan Bread Crumbs & Pico De Gallo.
Pro-Tips for Vegetarian Meal Planning from our Nutritionist
• Variety is important: even among nutritious plant-based foods, each will have its own unique benefits so get creative and mix up your food choices. For example, even if you love rice and beans and want to eat them daily, try different varieties of beans or swap in a different grain for rice. Are you a pasta lover? There are so many great types of pasta at your fingertips made from all kinds of flour - branch out beyond what is familiar to you.
• Read labels: just because it is plant-based doesn’t mean it is healthy. Depending on your health goals, some plant foods may still not be the right fit for you. For example, some plant-based meat substitutes include sources of saturated fat or ultra-processed ingredients that add excess sodium or are made from synthetic ingredients. Even beyond the front-of-package label or nutrition facts label, go right to the ingredients label to get the full picture of what you are buying.
Embracing a Healthier, More Sustainable Lifestyle
There are many advantages of vegetarian diet plans. Vegetarianism is a sustainable, healthy diet that offers delicious plant-based meals focused on whole foods. Although it’s important to plan your meals to ensure you’re meeting your nutritional needs, vegetarianism offers numerous health benefits that make the extra legwork worthwhile.
You don’t need to break the bank or spend hours meal planning to get the advantages of a vegetarian diet. CookUnity offers delicious vegetarian meal plans, created and prepared by top culinary talent and delivered right to your door: view CookUnity’s spread of vegetarian meals.
CookUnity’s offerings make it easy to test out whether a vegetarian diet is right for you.
FAQs About Vegetarian Diets
What food do vegetarians eat?
Vegetarians typically follow a plant-based diet that is rich in fruits, vegetables, legumes, and whole grains. Some vegetarians may include dairy products and eggs in their diet, while others may follow a stricter vegan diet that eliminates all animal products.
Are vegetarian diets healthier?
Vegetarian diets are associated with numerous health benefits, including lower risks of certain cancers, lower risk of cardiovascular disease, and lower risk of dementia. Vegetarian diets can also be an excellent tool for weight loss and management.
Can a vegetarian eat eggs?
Lacto-ovo and ovo-vegetarians do eat eggs. Vegetarians who follow a vegan diet do not eat eggs or any other animal product and may also abstain from using products such as honey and leather.
What is a vegetarian diet?
A vegetarian diet is any diet that does not include meat, such as beef, chicken, pork, or fish. Some vegetarians may still eat animal products like dairy or eggs, while others may not eat any animal products at all. Well-planned vegetarian diets are typically plant-based and focus on vegetables, fruits, legumes, and whole grains.
What foods can’t vegetarians eat?
Vegetarians can’t eat meat products, such as beef, chicken, pork, or fish. Some vegetarians also do not eat eggs or consume dairy products like milk, yogurt, and cheese.
Can you lose weight being a vegetarian?
A vegetarian diet can be a great tool for weight loss, as they are usually lower in calories and saturated fat than typical diets that include meat. When using a vegetarian diet as a weight loss strategy, it is important to focus on high fiber whole foods like vegetables, fruits, legumes, and whole grains and adequate sources of lean protein.
Can vegetarians eat butter?
Butter is a dairy product, typically made from cow’s milk. Lacto-ovo vegetarians may choose to eat butter since they consume other dairy products. People who follow a vegan diet and do not consume any dairy products do not eat butter but instead use plant-based alternatives.
How to lose belly fat as a vegetarian?
A vegetarian diet can be used for weight loss, which overall can help shed some of those extra pounds around your stomach. However, as with any diet or weight loss program, vegetarian diets can’t explicitly target belly fat as you lose weight.
What happens to your body when you go vegetarian?
If you follow a low-calorie, plant-based vegetarian diet, you can expect to see health benefits such as weight loss, improved heart health, lowered cholesterol levels, and reduced risk of certain cancers but results will vary person to person.
How do vegetarians get protein?
There are numerous sources of plant-based protein that vegetarians incorporate into their daily meals. Beans, lentils, and soy-based products like tofu and tempeh are all excellent, low-fat sources of protein that can be used in a vegetarian diet.
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