A vegetarian diet is a type of dietary plan that does not include any meat or animal products. Vegetarians generally eat a variety of plant-based foods such as fruits, vegetables, grains, nuts, and seeds.
Some vegetarians may also include dairy products and eggs in their diet, but avoid consuming any animal-based products such as meat, poultry, fish, and seafood.
The main goal of a vegetarian diet is to obtain all necessary nutrients from plant-based foods, and to avoid consuming animal-based products for ethical, cultural, environmental, or health reasons.
History
The concept of a vegetarian diet has a long history and can be traced back to ancient civilizations. The ancient Indian and Greek civilizations, for example, recognized the benefits of a plant-based diet for both physical and spiritual health.
In the 19th century, the modern vegetarian movement took shape in Europe and North America, promoting the idea of a meat-free diet for ethical, environmental, and health reasons.
The first vegetarian society was established in England in 1847, and over the next century, the vegetarian movement gained popularity, leading to the development of a variety of vegetarian diets, including lacto-ovo vegetarianism (diet includes dairy and eggs), lacto vegetarianism (diet includes dairy but no eggs), and veganism (diet includes no animal products).
In recent years, the popularity of a vegetarian diet has continued to grow, driven in part by concerns about the environmental impact of animal agriculture, animal welfare, and the health benefits of a plant-based diet. The number of vegetarians and vegans has increased, and many restaurants and food companies now offer meat-free options.
Additionally, advancements in food technology have made it possible to develop plant-based meat alternatives that taste and look similar to traditional meat products, making a vegetarian diet more accessible and appealing to a wider audience.
Types of vegetarian diets
There are many variations or additional types of vegetarian diets that exist. Many people often put their own spin or variation to a vegetarian diet to make it work for them. Here are some common types of vegetarian diets, along with allowed and disallowed foods for each type.
Lacto-ovo vegetarian
This is the most common type of vegetarian diet, and includes dairy products and eggs but does not include any meat, poultry, fish, or seafood.
- Allowed foods: dairy products, eggs, fruits, vegetables, grains, legumes, nuts, seeds.
- Disallowed foods: meat, poultry, fish, seafood.
- Level of restriction: moderate
Example 3-day diet:
Day 1:
- Breakfast: Scrambled eggs with spinach and mushrooms, whole wheat toast, and a small fruit salad
- Lunch: Grilled vegetable sandwich with mozzarella cheese, served with a side of quinoa salad
- Dinner: Lentil and sweet potato curry, served with brown rice
Day 2:
- Breakfast: Greek yogurt with mixed berries and a sprinkle of granola
- Lunch: Spinach and ricotta stuffed shells, served with a side salad
- Dinner: Black bean and vegetable stir fry, served with brown rice
Day 3:
- Breakfast: Smoothie bowl made with almond milk, frozen berries, and a scoop of protein powder
- Lunch: Grilled portobello mushroom burger with a side of roasted vegetables
- Dinner: Tofu and broccoli in garlic sauce, served with brown rice
Lacto vegetarian
This type of vegetarian diet includes dairy products but does not include eggs, meat, poultry, fish, or seafood.
- Allowed foods: dairy products, fruits, vegetables, grains, legumes, nuts, seeds.
- Disallowed foods: eggs, meat, poultry, fish, seafood.
- Level of restriction: moderate-high
Example 3-day diet:
Day 1:
- Breakfast: Overnight oats made with almond milk, chia seeds, and topped with fresh berries
- Lunch: Grilled cheese sandwich made with dairy cheese and whole wheat bread, served with a side of tomato soup
- Dinner: Lentil and vegetable curry, served with quinoa
Day 2:
- Breakfast: Avocado toast with a side of fresh fruit
- Lunch: Grilled vegetable and mozzarella cheese panini, served with a side salad
- Dinner: Spinach and ricotta stuffed shells, served with a side of garlic bread
Day 3:
- Breakfast: Yogurt parfait made with dairy yogurt, granola, and fresh berries
- Lunch: Dairy cheese and vegetable quesadilla, served with a side of guacamole
- Dinner: Spinach and paneer curry, served with basmati rice
Ovo vegetarian
This type of vegetarian diet includes eggs but does not include dairy products, meat, poultry, fish, or seafood.
- Allowed foods: eggs, fruits, vegetables, grains, legumes, nuts, seeds.
- Disallowed foods: dairy products, meat, poultry, fish, seafood.
- Level of restriction: moderate-high
Example 3-day diet:
Day 1:
- Breakfast: Scrambled eggs with diced vegetables, whole wheat toast
- Lunch: Lentil and spinach soup, whole wheat bread roll
- Dinner: Baked eggplant rollatini with tofu or soy ricotta cheese, marinara sauce and mixed green salad
Day 2:
- Breakfast: Omelette with diced vegetables and mushrooms, whole wheat toast
- Lunch: Grilled portobello mushroom with egg salad and mixed greens
- Dinner: Quiche with mixed veggies and mushrooms, mixed green salad
Day 3:
- Breakfast: Frittata with diced vegetables, mixed greens salad
- Lunch: Vegetable and egg fried rice, mixed green salad
- Dinner: Tofu and vegetable scramble, whole wheat toast and mixed green salad
Pescatarian diet
This type of vegetarian diet allows mostly plant-based foods but also includes limited fish and dairy products.
- Allowed foods: Fruits, vegetables, grains, legumes, nuts, and seeds, seafood, eggs and dairy products.
- Disallowed foods: Meat (including poultry and red meat).
- Level of restriction: moderate
Example 3-day diet:
Day 1:
- Breakfast: Scrambled eggs with diced vegetables, smoked salmon and a side of mixed greens
- Lunch: Grilled fish tacos, topped with shredded cheese and a cilantro lime sauce, served with a side of black beans
- Dinner: Pan-seared salmon with a lemon herb butter, served with a side of roasted vegetables, quinoa and a sprinkle of grated parmesan cheese
Day 2:
- Breakfast: Greek yogurt with mixed berries, honey, and a sprinkle of granola
- Lunch: Tuna salad sandwich with whole wheat bread, served with a side of mixed greens and a cup of dairy-based soup
- Dinner: Pesto pasta with shrimp, served with a side salad and a sprinkle of grated parmesan cheese
Day 3:
- Breakfast: Smoothie bowl made with almond milk, frozen berries and a scoop of protein powder, topped with a sprinkle of granola
- Lunch: Ceviche with mixed seafood, mixed greens, avocado and a side of dairy-based dip
- Dinner: Grilled swordfish with a side of ratatouille and brown rice, served with a side of dairy-based sauce.
Vegan
This is the strictest type of vegetarian diet, and does not include any animal products at all, including dairy, eggs, honey, and other animal-derived ingredients. Vegans only eat plant-based foods.
- Allowed foods: fruits, vegetables, grains, legumes, nuts, seeds.
- Disallowed foods: dairy products, eggs, honey, and other animal-derived ingredients.
- Level of restriction: high
Example 3-day diet:
Day 1:
- Breakfast: Smoothie bowl made with almond milk, frozen berries, and a scoop of protein powder
- Lunch: Grilled vegetable sandwich with hummus and avocado, served with a side of quinoa salad
- Dinner: Lentil and sweet potato curry, served with brown rice
Day 2:
- Breakfast: Oatmeal made with almond milk and topped with fresh berries and a sprinkle of chopped nuts
- Lunch: Black bean and vegetable burrito, served with a side of salsa and guacamole
- Dinner: Spaghetti with marinara sauce and sautéed vegetables, served with a side salad
Day 3:
- Breakfast: Chia seed pudding made with almond milk and topped with fresh fruit and a sprinkle of coconut flakes
- Lunch: Grilled portobello mushroom burger with a side of roasted vegetables
- Dinner: Tofu and broccoli in garlic sauce, served with brown rice
Raw vegan
This type of vegetarian diet is an even stricter version of the vegan diet, and includes only raw, unprocessed plant-based foods that have not been cooked or heated above 118°F.
- Allowed foods: raw fruits, vegetables, grains, legumes, nuts, seeds.
- Disallowed foods: cooked or processed plant-based foods, dairy products, eggs, honey, and other animal-derived ingredients.
- Level of restriction: very high
Example 3-day diet:
Day 1:
- Breakfast: Green smoothie made with leafy greens, frozen berries, and a banana
- Lunch: Raw vegetable wrap made with lettuce, bell peppers, cucumber, avocado, and hummus
- Dinner: Raw zucchini noodles with marinara sauce and raw meatballs
Day 2:
- Breakfast: Chia seed pudding made with almond milk and topped with fresh fruit and a sprinkle of coconut flakes
- Lunch: Raw veggie sushi rolls made with cucumber, avocado, and carrots
- Dinner: Raw lasagna made with layers of zucchini, tomato sauce, and nut-based ricotta cheese
Day 3:
- Breakfast: Fresh fruit salad and a side of raw granola
- Lunch: Raw kale salad with quinoa, avocado, and a citrus dressing
- Dinner: Raw cauliflower rice with sautéed vegetables and raw nut-based sauce
Fruitarian
This type of vegetarian diet includes only fruits, nuts, seeds, and other plant-based foods that can be that can be harvested without harming the plant. Some juicing diets are based on fruitarian diets.
- Allowed foods: Fresh, ripe fruit, nuts and seeds, and other plant products that can be harvested without harming the plant.
- Disallowed foods: Processed or cooked foods, grains, legumes, and other non-fruit plant foods.
- Level of restriction: very high
Example 3-day diet:
Day 1:
- Breakfast: Fresh fruit salad with a variety of berries, melons, and tropical fruits
- Lunch: Fresh fruit smoothie made with a variety of fruits, nuts, and seeds
- Dinner: Fresh fruit platter with a variety of fruits, such as apples, bananas, pears, and peaches
Day 2:
- Breakfast: Fresh fruit juice made with a variety of fruits, such as oranges, pineapples, and mangoes
- Lunch: Fresh fruit salad with a variety of fruits, such as grapes, kiwi, and papaya
- Dinner: Fresh fruit platter with a variety of fruits, such as berries, melons, and tropical fruits
Day 3:
- Breakfast: Fresh fruit smoothie made with a variety of fruits, nuts, and seeds
- Lunch: Fresh fruit salad with a variety of fruits, such as apples, bananas, pears, and peaches
- Dinner: Fresh fruit platter with a variety of fruits, such as grapes, kiwi, and papaya
Flexitarian (semi-vegetarian)
This type of vegetarian diet allows mostly plant-based foods but also includes limited amounts of meat, poultry, fish, and dairy products.
- No strict rules on allowed and disallowed foods.
- Level of restriction: low
Example 3-day diet:
Day 1:
- Breakfast: Scrambled eggs with spinach and tomatoes, whole wheat toast
- Lunch: Grilled Portobello mushroom burger with avocado, lettuce, and tomato on a whole wheat bun, sweet potato fries
- Dinner: Lentil and vegetable stew with quinoa
Day 2:
- Breakfast: Greek yogurt parfait with berries, granola and honey
- Lunch: Black bean and corn quesadilla with a side of mixed greens
- Dinner: Grilled chicken breast with a side of roasted vegetables and wild rice
Day 3:
- Breakfast: Smoothie bowl made with banana, spinach, almond milk, topped with chia seeds, granola and fresh berries
- Lunch: Tofu and vegetable stir-fry with brown rice
- Dinner: Pesto pasta with cherry tomatoes and grilled shrimp
Benefits of vegetarian diets
A vegetarian diet can provide many health benefits, including:
- Weight loss and management: Properly implemented vegetarian diets are often lower in calories and fat than diets that include meat, which can help with weight loss and management.
- Improved heart health: Vegetarian diets are often rich in heart-healthy nutrients like fiber, potassium, and magnesium, which can help reduce the risk of heart disease.
- Lower risk of certain cancers: Vegetarian diets are high in antioxidants and phytochemicals, which can help protect against cancer.
- Lower risk of type 2 diabetes: Vegetarian diets are often lower in fat and calories, which can help with blood sugar control and reduce the risk of type 2 diabetes.
- Improved kidney function: Vegetarian diets are often lower in protein and can help protect against kidney damage.
- Improving constipation: Vegetarian diets are often high in fiber, which can help improve regularity and prevent constipation.
Note: It’s important to mention that the specific health benefits of a vegetarian diet may vary depending on the individual and their dietary choices.
Risks of vegetarian diets
While a well-planned vegetarian diet can provide many health benefits, there are also some potential risks to consider, particularly with more restrictive vegetarian diets. Some of the potential health risks of a vegetarian diet include:
- Nutrient deficiencies: Vegetarian diets may be low in certain nutrients, such as vitamin B12, iron, calcium, and zinc. These deficiencies can lead to health problems if not properly managed.
- Poor weight management: Poorly implemented vegetarian diets may be high in calories and fat, which can lead to weight gain if not carefully planned.
- Gas and bloating: Vegetarian diets may be high in fiber, which can cause gas, bloating, and other digestive problems for some individuals.
Nutrient deficiencies
Due to their restrictive nature, vegetarian diets can lead to nutrient deficiencies. The more restrictive the diet, the higher likelihood of deficiency. Some possible nutrient deficiencies on a vegetarian diet include:
- Vitamin B12: A deficiency in vitamin B12 can lead to anemia, nerve damage, and cognitive decline.
- Iron: A deficiency in iron can lead to anemia, fatigue, and impaired immune function.
- Calcium: A deficiency in calcium can lead to osteoporosis and weakened bones.
- Zinc: A deficiency in zinc can lead to impaired wound healing, loss of taste and smell, and impaired immune function.
- Protein: A deficiency in protein can lead to muscle loss, weakened immune function, and impaired growth and development.
- Omega-3 fatty acids: A deficiency in omega-3 fatty acids can lead to dry, flaky skin, joint pain, and depression.
- Vitamin D: A deficiency in vitamin D can lead to osteoporosis, muscle weakness, and an increased risk of certain cancers.
Supplementation of some of these nutrients may be recommended depending on your specific diet and health history. Talk with your doctor to figure out if supplementation is necessary.
Processed vegetarian foods
Consuming too many highly processed vegetarian-friendly meat alternatives can increase the risk of certain health problems. Some issues include:
- Highly processed: Consuming a diet high in processed foods, including vegetarian meat alternatives, has been linked to an increased risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
- High sodium: Many vegetarian meat alternatives may actually contain more sodium than regular beef patties, making them a poor alternative for those with blood pressure or kidney issues.
- Poor nutrition: Due to heavy processing, some meat alternatives do not contain much of the original vitamins, minerals and other phytonutrients found in plant-based diets. They do try to rectify this by adding in some vitamins after processing.
Should you go vegetarian?
While vegetarian diets can provide many health benefits, improperly implementing a vegetarian diet can actually be harmful to your health.
If you’re starting out, I highly recommend you stay away from highly restrictive vegetarian diets, like the fruitarian or raw vegan diet, since it can be difficult to properly implement these diets safely in the long run.
Vegetarian diets can be restrictive and may not provide adequate nutrition if not carefully planned. Additionally, processed “vegetarian-friendly” do not have the same health benefits as fresh foods, and may even negate any health benefits.
It’s always a good idea to consult a healthcare professional or registered dietitian before starting a vegetarian diet to ensure that it is balanced and provides adequate nutrition.
See also
- Heavy metals: an overview
The most common heavy metals that negatively impact human health are lead, mercury, cadmium, arsenic, and chromium. - IgG Food Sensitivity Testing
IgG food sensitivity testing lacks good scientific evidence to support its accuracy and clinical utility, often leading to false positives. - The Glycemic Index Diet: an overview
The Glycemic Index diet focuses on foods that are lower in glycemic index and load, which can help with diabetes and weight loss. - Low FODMAP Diet: an overview
The low FODMAP diet aims to reduce certain types of carbs that can cause bloating and gas. It can sometimes help reduce symptoms of IBS. - Paleo diet: an overview
The paleo diet replicates our ancestors diet with wild game, fish, fruits, vegetables, and nuts, while avoiding dairy, grains, and legumes.