Vegetarian Diet: Meat-free, but flexible eating

What is the vegetarian diet?

Vegetarian diet excludes meat and fish, but allows the consumption of some products of animal origin, depending on the type:

• Lacto-vegetarians→ accepts milk and derivatives (yogurt, cheese)
• Ovo Vegetarian→ accept eggs
• Lacto-ovo-vegetarians→ accepts both eggs and dairy (the most common form)
• Pescetari→ exclude meat, but eat fish and seafood (sometimes included, but more correctly they are semi-vegetarians)

It is considered a more variant more flexible than the vegan diet, being easier to adopt in the long run.

What foods are allowed in the vegetarian diet? 🥗

Recommended:

• Fresh fruits and vegetables
• Legumes (chickpeas, lentils, beans, peas)
• Whole grains (oats, quinoa, brown rice, whole wheat)
• Nuts, seeds and healthy oils
• Dairy (milk, yogurt, kefir, cheese) — for lacto-vegetarians
• Eggs — for ovo-vegetarians

To avoid:

• Red meat, poultry, fish and seafood
• Ultra-processed vegetable products rich in sugar or additives

Reported benefits ✅

• Reduces cardiovascular risk by lowering cholesterol
• ⚖️ Helps control weight
• 🌿 High fiber intake → healthy digestion
• 💪 Protein is easier to get than in vegan diet (milk, eggs, cheese)
• 🌎 Less environmental impact than omnivorous diet

Risks and Disadvantages ⚠️

• ❌ Possible shortage of iron(harder absorbed from plants)
• ❌ Lower levels of vitamin B12 and omega-3(especially if dairy and eggs are excluded)
• ❌ It can be monotonous if it is not planned to diversify

Who is it recommended for? 👥

• People who want to reduce meat consumption without completely giving up animal products
• Those who want a transition to Vegan diet
• People with cardiovascular risk or high cholesterol

For how long can it be held? ⏳

• IndefiniteIt is considered one of the most sustainable diets.
• With proper planning, it can be adopted as permanent lifestyle.

Vegetarian diet and sport 🏋️ ‍ ♂️

• It provides a good balance for athletes, especially if they include eggs and dairy (complete protein).
• Intense physical exertion can be sustained more easily than on a vegan diet, but may require supplements (omega-3, B12).

Vegetarian diet and intermittent fasting ⏳🥗

• It combines excellently with intermittent fasting.
• In the feeding window, dairy and eggs can bring a protein boostwhich is often missing from the vegan diet.

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Do you want to know which diet suits you? Take the Free Questionnaire here!