What Foods Are Included in a Vegetarian Diet?

November 28, 2025 •

3 min read

According to a 2019 Gallup poll, 5% of the US population identified as vegetarian, highlighting a significant shift toward plant-based eating. So, what foods are included in a vegetarian diet? This article breaks down the various food groups that make up a balanced and nutritious vegetarian meal plan.

Quick Summary

A vegetarian diet primarily consists of plant-based foods such as fruits, vegetables, grains, nuts, and legumes, while excluding meat, poultry, and fish. Different types of vegetarianism, like lacto-ovo or lacto, may also include eggs and/or dairy products. Proper planning ensures all nutritional needs are met.

Key Points

Variety of Plant-Based Foods: A healthy vegetarian diet is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds.
Types of Vegetarians: The term 'vegetarian' encompasses several sub-types, including lacto-ovo (includes dairy and eggs), lacto (includes dairy), and ovo (includes eggs), each with different food exclusions.
Protein Sources: Vegetarians can get ample protein from plant-based sources like lentils, beans, chickpeas, tofu, tempeh, nuts, and seeds.
Nutrient Planning: Careful planning is necessary to ensure adequate intake of nutrients like Vitamin B12, iron, calcium, and vitamin D, as some are less abundant in plant-based diets.
Health Benefits: A well-planned vegetarian diet can lower the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
Meal Building: Creating balanced meals with different plant-based ingredients helps ensure all essential amino acids are consumed, for instance, pairing grains with legumes.
Supplementation for Vegans: Vegans must rely on fortified foods or supplements for vitamin B12, which is not found in plants.

A well-rounded vegetarian diet focuses on a diverse array of plant-based foods to supply all the necessary nutrients for a healthy lifestyle. This eating pattern omits meat, poultry, and fish, but depending on the specific type of vegetarianism, other animal byproducts may or may not be included. Understanding the components of this diet is essential for those looking to improve their health, consider environmental impacts, or align their eating with ethical beliefs.

The Core of a Vegetarian Diet: Plant-Based Foods

The foundation of a vegetarian diet is a variety of foods derived from plants. These foods are rich in fiber, vitamins, and antioxidants, contributing significantly to overall health.

Fruits and Vegetables

These form the bulk of a healthy vegetarian diet and are packed with essential vitamins, minerals, and dietary fiber.

Vegetables: Broccoli, spinach, kale, carrots, beets, sweet potatoes, and leafy greens are excellent sources of nutrients like iron and calcium.
Fruits: Apples, bananas, berries, oranges, and avocados provide vitamins, healthy fats, and natural sugars for energy.

Legumes, Nuts, and Seeds

These are crucial for obtaining protein, healthy fats, and fiber.

Legumes: Lentils, chickpeas, black beans, kidney beans, and split peas are excellent protein sources.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds supply protein, omega-3 fatty acids, and minerals like zinc.

Grains

Whole grains provide complex carbohydrates for sustained energy and fiber.

Whole Grains: Quinoa, oats, brown rice, barley, and buckwheat are nutrient-dense options.
Products: Whole-wheat bread, pasta, and tortillas can be incorporated.

Types of Vegetarian Diets and Included Foods

Vegetarianism is not a single, monolithic diet. There are several variations based on what additional animal byproducts, if any, are consumed.

Lacto-ovo Vegetarian: The most common form, this diet includes plant-based foods, eggs, and dairy products like milk, cheese, and yogurt.
Lacto-Vegetarian: This version excludes eggs but includes dairy products along with all plant-based foods.
Ovo-Vegetarian: Followers of this diet consume eggs but exclude all dairy products and meat.
Vegan: The most restrictive type, a vegan diet excludes all animal products and byproducts, including meat, fish, dairy, eggs, and often honey.

Important Considerations for a Balanced Vegetarian Diet

While vegetarianism offers many health benefits, proper planning is essential to avoid potential nutrient deficiencies. Key nutrients to focus on include iron, calcium, vitamin D, and especially vitamin B12. Vegans should pay particular attention to B12 intake, as plants do not naturally produce this vitamin.

A Comparison of Vegetarian Diet Types


Food Group	Lacto-Ovo Vegetarian	Lacto-Vegetarian	Ovo-Vegetarian	Vegan
Meat, Poultry, Fish	Excluded	Excluded	Excluded	Excluded
Eggs	Included	Excluded	Included	Excluded
Dairy Products	Included	Included	Excluded	Excluded
Honey	Included (Generally)	Included (Generally)	Included (Generally)	Excluded
Grains, Fruits, Veggies	Included	Included	Included	Included
Legumes, Nuts, Seeds	Included	Included	Included	Included

Building Nutritious Vegetarian Meals

Crafting balanced meals can be simple and flavorful. For example, a burrito bowl with quinoa, black beans, corn, and avocado provides a complete protein profile with healthy fats and fiber. Another option is a lentil soup paired with a whole-grain roll for a hearty, satisfying meal. Stir-fries with tofu or tempeh and a mix of colorful vegetables over brown rice are also excellent choices.

Conclusion: A Diverse and Flexible Diet

Exploring what foods are included in a vegetarian diet reveals a vast and diverse world of culinary possibilities. Far from being restrictive, a vegetarian lifestyle can be incredibly varied and rich in nutrients, provided meals are planned with care. With a focus on whole foods—including fruits, vegetables, legumes, and grains—and consideration for potential nutrient gaps, a vegetarian diet can be a sustainable and rewarding choice for long-term health and well-being. By incorporating a range of plant-based foods, individuals can easily create delicious, nutritious, and satisfying meals that support their bodies and their values.

Visit Healthline for more on the nutritional aspects of a vegetarian diet.

Frequently Asked Questions

A vegetarian diet excludes meat, poultry, and fish but may include animal products like eggs and dairy. A vegan diet is stricter, excluding all animal products and byproducts, including eggs, dairy, and honey.

Vegetarians can meet their protein needs by consuming a variety of plant-based sources, such as lentils, chickpeas, black beans, tofu, tempeh, quinoa, nuts, and seeds throughout the day.

While a poorly planned vegetarian diet can lead to deficiencies in nutrients like B12, iron, calcium, and vitamin D, a well-planned and varied diet, often including fortified foods or supplements, can provide all necessary nutrients.

Yes, a properly planned vegetarian or vegan diet can be healthy for people at all stages of life, including children and pregnant women. Consultation with a healthcare provider or dietitian is recommended for careful planning.

Easy vegetarian meals can include lentil soup, quinoa bowls with beans and vegetables, tofu or tempeh stir-fries, black bean burgers, or roasted vegetable and chickpea dishes.

Vegetarians can obtain calcium from dairy products (if consumed), fortified plant milks and cereals, tofu, dark green leafy vegetables like kale, broccoli, and almonds.

To boost iron absorption from plant-based foods like legumes, nuts, and leafy greens, consume them alongside foods rich in vitamin C, such as citrus fruits, peppers, or broccoli.