What Do Vegetarians Usually Eat? A Guide to Meatless Meals

December 23, 2025 •

4 min read

According to a 2019 Gallup poll, about 5% of US adults identify as vegetarian. So, what do vegetarians usually eat instead of meat? A well-planned vegetarian diet is built around a wide variety of plant-based foods, including fruits, vegetables, grains, legumes, and nuts, which provide essential nutrients for health and well-being.

Quick Summary

Vegetarians build their diet on plant-based foods such as fruits, vegetables, legumes, and grains, with some variations including dairy and eggs depending on the specific type of vegetarianism.

Key Points

Core Foundation: Vegetarians primarily eat plant-based foods like fruits, vegetables, whole grains, legumes, and nuts, with some including dairy and eggs.
Variety of Types: There are different vegetarian diets, including Lacto-ovo, Lacto, Ovo, and Vegan, each with varying exclusions of animal by-products.
Nutrient Planning: Careful diet planning is needed to ensure adequate intake of nutrients like B12, iron, calcium, and omega-3s, which are less available from plant sources.
Diverse Protein Sources: Protein needs are met through legumes (beans, lentils), soy products (tofu, tempeh), nuts, seeds, and sometimes dairy and eggs.
Health Benefits: A well-structured vegetarian diet can lower cholesterol, blood pressure, and reduce the risk of certain chronic diseases like heart disease and type 2 diabetes.
Meal Ideas: Vegetarian meals are diverse, including options like lentil curries, tofu scrambles, black bean burgers, and roasted vegetable salads, offering satisfying alternatives to meat.

Understanding the Core Components of a Vegetarian Diet

A vegetarian diet is centered around plant-based foods, excluding meat, poultry, and fish. The foundation of this eating pattern includes whole grains, legumes, nuts, seeds, fruits, and vegetables. Far from being restrictive, this approach to eating is incredibly diverse, with endless combinations and flavors. A well-planned vegetarian diet is also associated with numerous health benefits, including a lower risk of cardiovascular disease, certain cancers, and type 2 diabetes.

Staple Foods for a Well-Balanced Vegetarian Diet

To ensure all nutritional needs are met, vegetarians rely on a variety of key food groups:

Proteins: While meat is excluded, protein is readily available from many plant-based sources. These include legumes (lentils, chickpeas, beans), soy products (tofu, tempeh, edamame), nuts, seeds, and certain grains like quinoa. Dairy and eggs also provide high-quality protein for those who include them in their diet.
Grains: Whole grains, such as quinoa, brown rice, oats, whole-wheat bread, and pasta, form the energy-rich basis of many meals. They also provide essential fiber and B vitamins.
Fruits and Vegetables: As in any healthy diet, a wide variety of colorful fruits and vegetables is crucial. They are packed with vitamins, minerals, antioxidants, and fiber.
Healthy Fats: Healthy fats are important for energy and absorbing fat-soluble vitamins. Sources include avocados, nuts, seeds (flaxseed, chia), and plant-based oils like olive and canola oil.
Dairy and Eggs: For many vegetarians, especially lacto-ovo vegetarians, dairy products (milk, cheese, yogurt) and eggs are included. These provide excellent sources of protein, calcium, and vitamin B12.

Exploring the Different Types of Vegetarianism

Not all vegetarian diets are the same. The term "vegetarian" is a broad category, with several variations depending on which animal byproducts are included or excluded.

Lacto-ovo-vegetarian: This is the most common form, which includes plant foods, dairy products, and eggs but excludes meat, poultry, and seafood.
Lacto-vegetarian: This diet includes plant foods and dairy products but eliminates eggs, meat, poultry, and fish.
Ovo-vegetarian: Followers of this diet eat eggs and plant foods but no dairy, meat, poultry, or fish.
Vegan: The most restrictive form, a vegan diet eliminates all animal products and by-products, including meat, poultry, fish, eggs, dairy, and often honey.

Comparison of Vegetarian Diet Types


Food Category	Lacto-Ovo	Lacto	Ovo	Vegan
Meat, Poultry, Fish	Excluded	Excluded	Excluded	Excluded
Dairy Products	Included	Included	Excluded	Excluded
Eggs	Included	Excluded	Included	Excluded
Honey	Included	Included	Included	Excluded
Plant-Based Foods	Included	Included	Included	Included

Nutritional Considerations for Vegetarians

While vegetarian diets can be incredibly healthy, careful planning is necessary to ensure adequate intake of certain nutrients that are more abundant in meat. The good news is that these nutrients can be found in vegetarian-friendly sources.

Key Nutrients to Monitor

Vitamin B12: Found naturally only in animal products, this is a crucial consideration for vegans and some vegetarians. Sources include fortified breakfast cereals, nutritional yeast, and fortified soy products. Lacto-ovo vegetarians get B12 from dairy and eggs.
Iron: While iron is found in plant foods, it's less easily absorbed by the body than the iron from meat. Good sources include pulses, dark green leafy vegetables, fortified cereals, and dried fruit. Pairing these with vitamin C-rich foods (like citrus fruits or tomatoes) helps improve absorption.
Calcium: Essential for bone health, calcium is abundant in dairy products. For those who don't consume dairy, sources include fortified plant milks (soy, almond), calcium-set tofu, broccoli, kale, and almonds.
Omega-3 Fatty Acids: Often associated with oily fish, omega-3s are important for heart and brain health. Vegetarian sources include walnuts, flaxseed oil, chia seeds, and fortified products.
Protein: A varied intake of plant-based protein sources throughout the day, such as legumes, nuts, seeds, and whole grains, will provide all the necessary amino acids.

Practical Vegetarian Meal Ideas

Creating delicious and nutritious vegetarian meals is easy with a little planning. Here are some examples of what vegetarians commonly eat throughout the day:

Breakfast: Oatmeal with fruit, nut butter, and flaxseed; scrambled tofu with spinach; or a yogurt parfait with berries and nuts.
Lunch: A hearty lentil soup with whole-grain bread; a black bean burger on a whole-grain bun with avocado; or a big salad with mixed greens, chickpeas, and a vinaigrette dressing.
Dinner: A vegetable and chickpea curry served with brown rice; mushroom steaks with sweet potato wedges; or a veggie and hummus wrap with a side salad.
Snacks: Fresh fruit, a handful of nuts, roasted chickpeas, or a smoothie made with plant-based milk and spinach.

Conclusion

Far from a diet of just salads, what vegetarians usually eat is a diverse, flavorful, and nutritious array of foods that excludes meat, poultry, and fish. By focusing on a wide range of plant-based foods, and paying attention to key nutrients, vegetarians can enjoy a fulfilling and healthy diet with plenty of variety. Whether you're a long-time vegetarian, exploring different types of vegetarianism, or just curious about plant-based eating, the options are vast and delicious.

Delicious Vegetarian Recipes

Explore some specific, tasty, and easy-to-prepare vegetarian recipes. One excellent option is the Veggie Bean Bake with Salsa, a filling and fresh meal perfect for any day of the week. Get the recipe here from BBC Good Food.

Frequently Asked Questions

Vegetarians get protein from sources such as legumes (lentils, chickpeas, beans), soy products (tofu, tempeh), nuts, seeds, and whole grains. For lacto-ovo vegetarians, dairy and eggs also provide excellent protein.

Since Vitamin B12 is naturally found in animal products, vegetarians often rely on fortified foods, such as breakfast cereals, fortified plant milks (like soy milk), nutritional yeast, and certain supplements. Lacto-ovo vegetarians also get it from eggs and dairy.

A vegetarian diet is not inherently healthy; it depends on the food choices made. A diet rich in whole foods, like fruits, vegetables, and whole grains, is healthy. However, a diet high in processed vegetarian junk food, refined carbohydrates, and unhealthy fats can still be detrimental to health.

The need for supplements depends on the specific type of vegetarian diet and how well it is planned. Vegans, in particular, may need a B12 supplement. Other nutrients like iron, calcium, and omega-3s may require supplements if dietary intake is insufficient.

Studies show that a well-planned vegetarian diet, rich in fruits, vegetables, and whole grains, can aid in weight loss due to its lower overall calorie and fat content compared to many non-vegetarian diets. It often contains more fiber, which promotes fullness.

The main difference is that vegans exclude all animal products and by-products from their diet and lifestyle, including eggs, dairy, and sometimes honey. Vegetarians, however, may still consume dairy and eggs depending on the specific type of diet they follow.

Yes, a well-planned vegetarian or vegan diet can be nutritionally adequate and safe for individuals at all stages of the life cycle, including childhood. Consultation with a doctor or registered dietitian is recommended to ensure proper nutrient intake.