Vegetarian Diets
People choose vegetarian diets for a number of reasons; an aversion to killing animals, a reluctance to eat meat, or a simple choice towards a different way of life.
There are a number of different vegetarian diets. Although it need not be a completely restrictive diet. The core theme across all vegetarian diets is the avoidance of all red meat (such as beef, lamb, and pork).
Types of Vegetarian
- Vegan – Eats no food sourced from animals
- Lacto-ovo – Includes milk and eggs.
- Lacto – Allows milk but will not eat eggs.
- Ovo – Eats eggs only – but no other animal foods.
- Pesco – Eats fish but no other animal foods (pescetarian)
- Pollo – Allows chicken
- Fruitarian (sub-set of vegan – includes only fruiting portion of plant).
As vegetarian diets are based on consumption of fruits, vegetables, nuts and whole grains, these diets are high in fiber. They have other health advantages in that they are normally lower in calories, saturated fat, and refined sugars.
With the correct understanding and careful planning, all types of vegetarian diet can provide adequate nutrition.
Nutrients to be aware of
The main nutrients that must be emphasized are; protein, iron, calcium, zinc, riboflavin, and vitamin B12.
Lacto/ovo diets provide protein by means of milk and egg white.
On a vegan diet, protein needs must be met by legumes (nuts, peas, lentils, beans, etc). Combining beans and other legumes with various dishes can provide the Recommended Daily Allowance (RDA) of protein – normally a gram per kilogram of body weight. While Soy milk is an excellent source of protein, it has high estrogen levels which, being a factor in the physical maturing process, is undesirable for the vegan child. Calcium for vegans is available in vegetables like broccoli.
Popular Vegetarian Diets
| 12 Steps to Raw Foods | helps readers to avoid the pitfalls of adjusting to a raw food diet as well as to maintain this way of eating as a long-term lifestyle. Totally vegaterian based raw foods diet. |
| Anne Collins Diet | 2 Vegetarian options available, complete with meal plans and recipes. |
| Bistro MD | They have a vegetarian option as part of their popular meal delivery service. |
| Diet-to-Go | They provide a vegetarian option as part of their popular meal delivery service |
| Dietwatch | Online based dieting resource that includes a vegetarian option. |
| Eat to Live | 6 week vegetarian rapid weight loss plan. |
| eDiets | They have vegetarian options as part of there extensive online dieting resources as well as vegetarian meal delivery. |
| Food Revolution | Highlights the negative effects of modern farming methods on our health and the environment and inspires the reader to take action by adopting a vegetarian lifestyle. |
| Hallelujah Diet | Vegetarian diet 85% raw15% cooked. Biblical based. |
| Kind Diet | Alicia Silverstone’s vegan diet. |
| Nu Kitchen Meal Delivery | Offers fresh vegetarian meals as part of their delivery service to the NYC area. |
| Nutrisystem | They offer a vegetarian option for their popular meal delivery service. |
| Ornish Diet | Mostly vegetarian except for eggs and some dairy. |
| Quantum Wellness | A program created by the New York Times bestselling author, Kathy Freston and includes the Vegan 21-day detox diet that was followed by Oprah. |
| Rice Diet | Very low Calorie vegetarian diet. |
| Self Healing Colitis and Crohn’s | This vegan diet show’s how these conditions can be treated with diet. |
| Spectrum Diet | Lacto-vegetarian plan that gradually helps people transition into a healthier way of eating. |
| Thrive: Vegan Triathlete Diet | A vegan diet with a high percentage of raw foods that is specifically targeted towards athletes and physically active individuals. |
| Vegetarian Pregnancy Diet | Highlights the importance of a healthy diet during pregnancy and provides women with the information they need to create a nutritionally balanced vegetarian diet. |
| World Peace Diet: Green Peace | Puts forward the premise that what we eat has an impact on our spiritual awareness as well as the health of the planet. A vegan ‘green’ diet is emphasized because it is beneficial for the planet and supports an attitude of non-violence through compassion towards animals. |
| Your Natural Diet: Alive Raw Foods | The authors state that the natural diet of human beings was composed of raw fruits, vegetables, seeds and nuts and as such they advocate a diet composed entirely of raw plant foods. |
| You Are What You Eat | Strictly vegetarian for first 8 weeks then some fish and organic chicken can be added. |
Typical Vegetarian Eating Plan
| LACTO-OVO | LACTO | VEGAN |
| Breakfast | Breakfast | Breakfast |
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| Lunch | Lunch | Lunch |
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| Dinner | Dinner | Dinner |
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| Snacks | Snacks | Snacks |
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Veganism
There are many processed foods that are made specifically for vegans: hot dogs, burgers, taco filling, ground beef,
chicken strips, mayonnaise, sour cream, ice cream, chili (Hormel). These products are made with meat substitutes – such as soy.
More sample vegan menus
Breakfast: Rice krispies with soy milk.
Lunch: Vegetable soup with crackers.
Dinner: Fajita salad with veggie chicken strips (by Morningstar Farms).
Snack: Peanut butter with carrot sticks.
Or
Breakfast: Apple cinnamin oatmeal.
Lunch: Baked potatoes with Smart Balance.
Dinner: Spaghetti.
Snack: Tortilla chips and salsa.
Look for other tasty vegetarian meals here.
See Also
VegSoc.org – The Vegetarian Society
Vrg.org – The Vegetarian Resource Group



For a majority of vegetarians, it isn’t the fact that we never liked meat. We just feel a close connection with animals and want to be healthier :3.
you guys are all so annoying about arguing what a vegetarian is and isn’t.
bottom line: they don’t eat cows, chikens, all that crap.
the pesketarians still puke and everything if they have any real meat, face it: fish doesn’t really count. so shut up.
they live longer, since they aren’t clogging up their systems with yummy fat and cholesterol from cute little farm animals. plus, they are skinnier. sure, eat your “lean beef” and everything, but it’ll still hit your love handles. <3
Haha, the suggested menu makes me feel like a fat you-know-what. PETA and their “accidentally vegan” list totally ruined any chances of veganism equating to weight loss for me. Fruity pebbles … oreos … chips … oh my!
Interesting site, but ‘Vegetable’ has no scientific meaning. It is a culinary and cultural term. By the way mushrooms, being fungi, are scientifically closer to animals.
Hey Vegans, I really don’t have a problem with you feeling superior to us BBQ loving meat eaters and saving the world. It is a noble gesture in today’s world.
However, I prefer a balanced diet and nothing goes better with smoked BBQ than a good coleslaw and beans.
Regards.
Today It’ll be 5 months of being vegetarian. I know its not long but im proud of myself. and im only 13