Vegetarian Diet Planning
Vegetarian: no meat or fish. Lacto: includes dairy. Ovo: includes eggs. Lacto-ovo: both. Pescatarian: includes fish. Animal protein not deficient but planning required.
Where Does Protein Come From?
Lacto-ovo: eggs + milk + cheese + yogurt + legumes + nuts. Lacto: dairy + legumes. Milk + legumes can hit 80-100 g protein daily.
Watch These Nutrients
B12: usually adequate with milk/eggs; low intake = supplement. Iron: lentils, spinach + vitamin C. Zinc, omega-3 (ALA from flax/chia), iodine (sea salt). D vitamin: supplement.
Health Benefits
Heart disease 25% ↓, type 2 diabetes ↓, average BMI lower, longer lifespan. Mediterranean-style vegetarian = strongest evidence.
Frequently Asked Questions
Vegetarian or vegan more healthy?▼
Both equally healthy when planned. Vegetarian easier socially. Vegan superior for climate impact.
Scientific References
- Melina V (2016) Vegetarian diets. J Acad Nutr Diet.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.