A vegetarian diet cuts out meat, poultry and fish but usually includes eggs and dairy. Done well, it can be one of the healthiest ways to eat. The Academy of Nutrition and Dietetics states that appropriately planned vegetarian diets are healthful and nutritionally adequate at every stage of life. The key is planning: build meals around beans, lentils, tofu, eggs, dairy, nuts and whole grains for protein, and pay attention to a few nutrients that are harder to get without meat and fish, mainly iron, vitamin B12, omega-3 fats, iodine and zinc. Start gradually with a few meat-free days a week, learn a handful of reliable recipes, and expand from there.
Types of vegetarian diet
| Diet | Eats | Avoids |
|---|---|---|
| Lacto-ovo vegetarian | Plants, dairy, eggs | Meat, poultry, fish |
| Lacto vegetarian | Plants, dairy | Meat, poultry, fish, eggs |
| Ovo vegetarian | Plants, eggs | Meat, poultry, fish, dairy |
| Pescatarian (not strictly vegetarian) | Plants, fish, often dairy and eggs | Meat, poultry |
| Flexitarian | Mostly plants, occasional meat or fish | Nothing strictly |
| Vegan | Plants only | All animal products |
Our guides to plant-based vs vegan and starting a vegan diet cover the fully plant-based options.
Health benefits
Vegetarian diets tend to be higher in fiber, fruit, vegetables, whole grains and legumes, and lower in saturated fat. In the large EPIC-Oxford study, published in the BMJ, vegetarians had a 22% lower rate of heart disease than meat eaters over 18 years, though a higher rate of stroke, particularly hemorrhagic stroke. Vegetarians on average also have lower body weight, blood pressure and cholesterol. These benefits depend on what you eat instead of meat: a diet of white bread, cheese and sweets isn’t healthier just because it’s meat-free.
Nutrients to watch
Protein
Most vegetarians get enough protein if they eat a variety of foods. Good sources include beans, lentils, chickpeas, tofu, tempeh, edamame, eggs, Greek yogurt, cottage cheese, milk, nuts, seeds and whole grains. Include a protein food at every meal. You don’t need to combine proteins at each meal, as long as your diet is varied across the day. Our guide to plant-based protein lists amounts.
Iron
The NHS notes that vegetarians are more likely to have lower iron stores than people who eat meat. Plant iron is absorbed less easily than iron from meat, but vitamin C helps. Eat iron-rich foods such as lentils, beans, tofu, dark leafy greens, fortified breakfast cereals, dried apricots and seeds, alongside vitamin C from peppers, citrus, tomatoes or berries. Tea and coffee with meals reduce iron absorption, so have them between meals. Our list of iron-rich foods has more.
Vitamin B12
Vitamin B12 is found naturally only in animal foods. Lacto-ovo vegetarians get some from milk, yogurt, cheese and eggs, and fortified foods such as some breakfast cereals, plant milks and yeast extract also help. If you eat little dairy or eggs, a supplement is a good idea. Our guide to vitamin B12 explains how much you need.
Omega-3 fats
Without fish, you’ll miss the main sources of the long-chain omega-3 fats EPA and DHA. Walnuts, chia, ground flaxseed, hemp seeds and rapeseed oil provide ALA, a plant omega-3 the body converts to EPA and DHA in small amounts. Algae-based omega-3 supplements are an option, especially in pregnancy. Our guide to omega-3 foods explains the difference.
Calcium and vitamin D
Dairy products provide calcium. If you eat little dairy, choose calcium-set tofu, fortified plant milks and yogurts, leafy greens such as kale, almonds and sesame seeds. Vitamin D comes mainly from sunlight; the NHS advises everyone to consider a 10 microgram supplement in autumn and winter.
Iodine
Iodine is needed for thyroid hormones. Milk, dairy and eggs are the main sources for vegetarians. If you use plant milks, choose one fortified with iodine.
Zinc
Zinc is found in beans, lentils, nuts, seeds, whole grains, dairy and eggs. Soaking, sprouting and fermenting (as in sourdough and tempeh) improve absorption.
How to start
- Begin with a few meat-free days a week, or one meatless meal a day.
- Swap rather than remove. Use lentils in bolognese, chickpeas in curry, beans in chili and tofu in stir-fries.
- Learn 5 to 10 reliable recipes you enjoy and can make quickly.
- Stock a vegetarian pantry: canned beans and chickpeas, lentils, whole grains, tofu, eggs, nuts, seeds, spices and frozen vegetables.
- Check labels. Some cheeses use animal rennet, and gelatin, anchovies and fish sauce turn up in sweets, Caesar dressing and some curries and sauces.
- Don’t rely on cheese and processed meat substitutes. They’re useful, but can be high in saturated fat and salt.
- Eat a wide variety of vegetables, fruit, grains and legumes.
A sample vegetarian day
- Breakfast: porridge with milk, berries, ground flaxseed and walnuts.
- Lunch: a lentil and vegetable soup with a whole grain roll and a piece of fruit.
- Snack: Greek yogurt or hummus with carrot sticks.
- Dinner: a chickpea and spinach curry with brown rice, or our tofu Buddha bowl.
Our chickpea curry, red lentil soup and quinoa stuffed peppers are good places to start.
Special situations
- Pregnancy and breastfeeding: a vegetarian diet can provide everything needed, with attention to iron, vitamin B12, iodine, omega-3 and vitamin D. Take the recommended pregnancy supplements and talk to your midwife.
- Children: vegetarian diets can support healthy growth if they include enough energy, protein, iron and B12. Young children have small stomachs, so include energy-dense foods such as nut butters, full-fat dairy and avocado.
- Athletes: protein needs are higher, but can be met with beans, dairy, eggs, tofu and soy foods spread across the day.
- Older adults: pay extra attention to protein, B12 and vitamin D.
Common questions
Will I get enough protein as a vegetarian?
Most people do, if each meal includes a protein food such as beans, eggs, dairy, tofu or lentils.
Can a vegetarian diet help with weight loss?
It can, as vegetarian diets are often higher in fiber and lower in calories. But vegetarian junk food is still junk food. Focus on whole plant foods.
Do vegetarians need supplements?
Many benefit from vitamin D in winter, and vitamin B12 if they eat little dairy or eggs. Others depend on your diet; a dietitian can help.
Is fish vegetarian?
No. A diet that includes fish but not meat is called pescatarian.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
