What can vegetarians eat?: A guide to building a nutritious plant-based diet

November 9, 2025 •

4 min read

According to a 2019 Gallup poll, about 5% of the U.S. population identifies as vegetarian, a number that appears to be on the rise. A well-planned vegetarian diet can provide all the essential nutrients for good health, but it is important for those exploring this lifestyle to understand exactly what can vegetarians eat to ensure their nutritional needs are met.

Quick Summary

This guide covers the core food groups of a vegetarian diet, essential nutrients to monitor like protein and iron, a comparison of food sources, and tips for balanced meal planning.

Key Points

Variety is Key: A healthy vegetarian diet is built on a diverse range of foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
Focus on Protein Diversity: Combine different plant proteins throughout the day, such as legumes, soy products, and whole grains, to ensure intake of all essential amino acids.
Enhance Iron Absorption: Eat iron-rich plant foods like lentils and spinach alongside sources of vitamin C, like citrus fruits and bell peppers, to improve absorption.
Mind Your B12 Intake: Vitamin B12 is found primarily in animal products, so vegetarians must get it from fortified foods (cereals, nutritional yeast, plant milks) or supplements.
Consider Supplements When Needed: Certain nutrients like vitamin B12, vitamin D, and specific omega-3 fatty acids may require supplementation, especially for those who don't consume dairy and eggs.
Embrace Fortified Foods: Incorporate fortified cereals, plant milks, and nutritional yeast into your diet to reliably meet needs for nutrients like calcium and B12.

The Foundational Food Groups for Vegetarians

Building a healthy vegetarian diet relies on incorporating a balanced mix of nutrient-dense foods from several key groups.

Fruits and vegetables: A cornerstone of any healthy diet, they provide essential vitamins, minerals, and fiber. The NHS recommends aiming for at least five portions of varied fruits and vegetables daily.
Grains and cereals: Whole grains such as oats, brown rice, whole wheat, and quinoa are excellent sources of energy, fiber, and B vitamins.
Legumes, beans, and pulses: This group includes lentils, chickpeas, and various beans. They are a primary source of plant-based protein, iron, and fiber.
Nuts and seeds: These provide protein, healthy fats, minerals, and antioxidants. Examples include almonds, walnuts, cashews, and sesame seeds.
Dairy and eggs (for some vegetarians): Depending on the type of vegetarianism, dairy products like milk, cheese, and yogurt, and eggs are important sources of protein, calcium, and B12.
Soy products: Tofu, tempeh, and edamame are versatile, protein-rich foods derived from soybeans.
Fortified foods: For nutrients that are less abundant in plant foods, fortified options like cereals, plant-based milks, and nutritional yeast are key.

Fueling Your Body: Key Nutrients and Sources

To ensure nutritional adequacy, vegetarians should pay particular attention to several key nutrients.

Protein Sources for Vegetarians

Protein is vital for building and repairing tissues, and vegetarians have an abundance of sources to choose from.

Legumes: Lentils, chickpeas, black beans, and kidney beans can be incorporated into curries, soups, salads, and stews.
Soy Products: Tofu, tempeh, and edamame offer complete protein and can be used in stir-fries, bowls, and scrambles.
Nuts and Seeds: Almonds, peanuts, walnuts, and their butters, along with hemp, chia, and flax seeds, add protein to meals and snacks.
Quinoa: This whole grain is one of the few plant-based foods that offers a complete protein profile, containing all nine essential amino acids.
Eggs and Dairy: For lacto-ovo vegetarians, eggs, milk, Greek yogurt, and cheese provide excellent sources of complete protein.

Iron for Vegetarians

Plant-based iron (non-haem iron) is less readily absorbed than animal-based iron. To boost absorption, consume iron-rich foods with vitamin C sources.

Excellent plant sources: Lentils, spinach, tofu, chickpeas, dried fruits (like apricots), nuts, and fortified cereals.
Pair with vitamin C: Add bell peppers to a lentil curry or have a side of citrus fruits with your iron-rich meal to maximize absorption.

Calcium and Vitamin D

Calcium is crucial for bone health, and vitamin D is essential for its absorption.

Calcium sources: For those who consume dairy, milk, yogurt, and cheese are primary sources. Non-dairy options include calcium-set tofu, fortified plant milks, leafy greens like kale and bok choy, and sesame seeds.
Vitamin D sources: The body produces vitamin D from sunlight. Food sources include fortified milk and plant-based milk alternatives, fortified cereals, and UV-irradiated mushrooms.

The Critical Role of Vitamin B12

Vitamin B12 is crucial for nerve function and red blood cell formation and is primarily found in animal products. Vegetarians, and especially vegans, need a reliable source.

Dietary Sources: Lacto-ovo vegetarians can get B12 from eggs and dairy.
Fortified Foods: Reliable sources for all vegetarians include fortified nutritional yeast, breakfast cereals, and plant milks.
Supplementation: Given the risk of deficiency, many nutrition experts recommend B12 supplements for those on a restrictive vegetarian or vegan diet.

A Comparison of Vegetarian Protein Sources


Protein Source	Type of Protein	Protein Content (per standard serving)	Other Key Nutrients	Culinary Uses
Tofu (Firm)	Complete	10-15g per 1/2 cup	Calcium, Iron, Magnesium	Stir-fries, scrambles, baked dishes
Lentils (Cooked)	Incomplete	9g per 1/2 cup	Iron, Fiber, Folate	Soups, curries, salads, ragu
Eggs (Large)	Complete	6g per egg	Vitamin D, B12, Choline	Scrambles, frittatas, baking
Greek Yogurt	Complete	15-20g per 1 cup	Calcium, Probiotics	Smoothies, bowls, dips, sauce base
Chickpeas	Incomplete	7g per 1/2 cup	Fiber, Folate, Iron	Hummus, salads, roasts, curries
Quinoa (Cooked)	Complete	4g per 1/2 cup	Magnesium, Fiber, Iron	Bowls, salads, side dish

Crafting a Balanced Vegetarian Meal Plan

Variety is key to a nutritious vegetarian diet. Here are some meal ideas:

Breakfast: Oatmeal with nuts and seeds, Greek yogurt with berries, or a tofu scramble with spinach.
Lunch: A black bean and quinoa salad, hummus wrap with fresh veggies, or a hearty lentil soup with whole-grain bread.
Dinner: Vegetable curry with chickpeas and brown rice, lentil ragu over whole-wheat pasta, or vegetable and tofu stir-fry.
Snacks: Hummus with carrots, fruit with nut butter, or a handful of roasted chickpeas.

Conclusion

For those new to the lifestyle, exploring what can vegetarians eat reveals a rich and flavorful world of plant-based options that support good health and well-being. By focusing on a diverse range of whole foods—like legumes, grains, fruits, vegetables, nuts, and seeds—and being mindful of key nutrients such as protein, iron, calcium, and B12, it is possible to thrive on a vegetarian diet at all stages of life. As with any dietary change, careful planning is essential. For more detailed information on balanced plant-based eating, you can refer to the official position statement from the Academy of Nutrition and Dietetics.

Frequently Asked Questions

The main food groups for a vegetarian diet include fruits, vegetables, whole grains, legumes (like beans and lentils), nuts and seeds, and for lacto-ovo vegetarians, dairy and eggs.

Vegetarians get protein from a variety of plant-based sources, including tofu, tempeh, lentils, beans, chickpeas, nuts, seeds, and whole grains like quinoa. Eggs and dairy products are also excellent protein sources for those who consume them.

To get enough iron, vegetarians should eat iron-rich foods such as lentils, spinach, tofu, nuts, and fortified cereals. Pairing these foods with sources of vitamin C, like oranges or bell peppers, can significantly increase iron absorption.

Yes, a well-planned vegetarian diet can be very healthy and has been associated with a lower risk of heart disease, type 2 diabetes, and certain cancers. The key is to consume a wide variety of nutrient-rich foods.

Many nutrition experts recommend that vegetarians, particularly vegans who avoid all animal products, take a vitamin B12 supplement, as it is primarily found in animal-based foods. Some may also need to supplement with vitamin D or omega-3s, depending on their diet and sun exposure.

The main difference is that vegans avoid all animal-derived products, including dairy, eggs, and honey. Vegetarians, however, exclude meat, poultry, and fish but may still eat dairy and/or eggs, depending on their specific type of vegetarianism.

Yes, a vegetarian diet can be effective for weight loss, especially when focusing on nutrient-dense whole foods. Plant-based diets are often higher in fiber and lower in overall calories, which can promote fullness and aid in weight management.