What Is a Vegetarian Diet? Types, Nutrients & Sample Meals

The Different Types of Vegetarian

'Vegetarian' is an umbrella term. Before you commit, it's worth knowing which style you're aiming for, because the nutritional implications differ.

Lacto-ovo vegetarian: no meat, poultry, or fish, but includes dairy and eggs. The most common style in Western countries.
Lacto vegetarian: no meat, fish, or eggs, but dairy is allowed. Common in many Hindu traditions.
Ovo vegetarian: no meat, fish, or dairy, but eggs are allowed. A useful option for the lactose-intolerant.
Pescatarian: no meat or poultry, but includes fish, seafood, dairy, and eggs. Technically not vegetarian by strict definition but often grouped together.
Flexitarian: mostly vegetarian with occasional meat. The least restrictive and probably most sustainable for most people.

How Vegetarian Differs From Vegan

The short version: vegans exclude all animal products; vegetarians (in most forms) still eat dairy and/or eggs. This matters nutritionally because dairy and eggs are excellent sources of complete protein, vitamin B12, calcium, iodine, and vitamin D — exactly the nutrients that require careful planning on a vegan diet.

A lacto-ovo vegetarian diet is therefore much easier to execute well than a strict vegan diet, especially for beginners. You keep most of the health benefits of a plant-heavy diet while eliminating the main deficiency risks.

Protein Sources for Vegetarians

Eggs: ~6g of complete protein per egg, DIAAS of 113 (higher than beef)
Greek yogurt: 15-20g of protein per cup
Cottage cheese: 25g of protein per cup
Milk and cheese: high-quality protein plus calcium
Legumes: lentils, chickpeas, black beans, kidney beans
Soy foods: tofu, tempeh, edamame, soy milk
Nuts and seeds: almonds, peanuts, pumpkin seeds
Whole grains: quinoa, oats, whole wheat, farro
Whey or casein protein powder (great option for vegetarians)

Nutrients That Still Need Attention

Iron

Plant iron is less bioavailable than heme iron from meat. Pair iron-rich foods (lentils, spinach, fortified cereals) with vitamin C (citrus, peppers, tomatoes) to boost absorption. Menstruating women should especially pay attention — a test is the only way to know your status.

Vitamin B12

If you eat dairy and eggs regularly, you're probably fine on B12 — but vegetarians at the lower end of intake can still drift toward deficiency. A low-dose daily supplement or fortified foods are cheap insurance.

Omega-3

Pescatarians have this covered (oily fish = best source). Pure vegetarians should either eat algae-based omega-3 supplements or use generous flax, chia, and walnut intake, knowing the conversion to EPA/DHA is inefficient.

Zinc

Lower bioavailability in plants means vegetarians may need slightly higher intake. Pumpkin seeds, legumes, whole grains, and dairy all contribute.

Health Benefits Backed by Research

Long-term vegetarians show measurably lower rates of heart disease, type 2 diabetes, hypertension, and several cancers compared to non-vegetarians in large cohort studies. Average BMI is lower, LDL cholesterol is lower, and gut microbiome diversity tends to be higher.

It's worth being honest that some of these benefits come from the lifestyle that tends to accompany vegetarianism (more exercise, less smoking, more attention to nutrition) rather than the absence of meat itself. But even after adjusting for those factors, vegetarians come out ahead on most health markers.

A Sample Day

Breakfast: Greek yogurt with berries, oats, chia seeds, and honey (~450 cal, 25g protein)
Lunch: Lentil and quinoa bowl with roasted vegetables, feta, and tahini dressing (~550 cal, 28g protein)
Snack: Cottage cheese with sliced peach and almonds (~250 cal, 20g protein)
Dinner: Vegetable stir-fry with tofu, brown rice, and stir-fry sauce (~600 cal, 30g protein)
Total: ~1,850 calories and 103g protein — easily hitting goals for most adults

Common Mistakes

Living on carbs: pasta, bread, and cheese pizza are technically vegetarian but nutritionally poor. Vegetables and legumes should dominate the plate.
Ignoring protein: many new vegetarians under-eat protein for the first few months. Track for a week to calibrate.
Over-relying on cheese: delicious but calorie-dense and saturated-fat-heavy. Use as accent, not base.
Skipping iron testing: particularly for women and teens. A simple blood test catches issues before symptoms appear.
Assuming all meat substitutes are healthy: many processed faux meats are high in sodium and low in actual nutrition. Whole-food proteins should be the core.

The Bottom Line

Vegetarianism — especially the lacto-ovo version — is one of the most accessible, well-researched, and sustainable healthy eating patterns available. It keeps the easy wins of eating more plants while preserving the convenience of dairy and eggs for protein and micronutrients.

For most people, it's a better first step than full veganism. Use our calorie calculator to set your targets, and see our comparison of the major diets to find the style that fits you best.