What Foods Do Lacto Vegetarians Eat?

November 27, 2025 •

3 min read

According to Healthline, a lacto-vegetarian diet includes dairy products but excludes meat, poultry, and eggs. This vegetarian variation is a popular choice for those seeking a plant-based diet with the added nutritional benefits and protein sources from dairy.

Quick Summary

A lacto-vegetarian diet is a plant-based eating pattern that includes dairy but excludes meat, poultry, seafood, and eggs. The diet focuses on fruits, vegetables, grains, legumes, nuts, and seeds, in addition to dairy items like milk, cheese, and yogurt. This dietary approach provides balanced nutrition through diverse food groups.

Key Points

Inclusion of Dairy: Lacto-vegetarians consume dairy products such as milk, cheese, yogurt, and butter, setting them apart from vegans.
Plant-Based Foundation: The diet is built on a wide variety of plant foods, including fruits, vegetables, legumes, whole grains, nuts, and seeds.
Exclusion of Meat and Eggs: All meat, poultry, seafood, and eggs are strictly excluded from the lacto-vegetarian diet.
Rich in Nutrients: Dairy provides high-quality protein, calcium, and vitamin D, while plant foods offer fiber, vitamins, and minerals.
Attention to Specific Nutrients: Careful planning is needed to ensure adequate intake of nutrients like iron, zinc, omega-3 fatty acids, and vitamin B12.
Health Benefits: The diet is associated with improved heart health, better blood sugar control, and potential weight management.

Core Food Groups in a Lacto-Vegetarian Diet

A lacto-vegetarian diet is primarily plant-based with the key inclusion of dairy products. The term "lacto" signifies the presence of milk and milk-based foods. This diet emphasizes nutrient-rich whole foods.

Dairy Products

Dairy is a vital part of the lacto-vegetarian diet, offering protein, calcium, and vitamin D. This includes milk, cheese (ensure it's made without animal rennet), yogurt, butter, ghee, and cottage cheese.

Plant-Based Foods

The majority of a lacto-vegetarian's intake comes from diverse plant sources, supplying fiber, vitamins, and minerals. This encompasses all fruits and vegetables, whole grains (like brown rice, quinoa, and oats), legumes (beans, lentils, chickpeas), nuts and seeds (almonds, walnuts, chia seeds), and plant-based proteins like tofu and tempeh.

Foods to Avoid

Lacto-vegetarians avoid all meat, poultry, seafood, and eggs. This also means steering clear of ingredients derived from these, such as gelatin or animal rennet.

Sample Lacto-Vegetarian Meal Plan

Here is a sample meal plan to demonstrate the variety in a lacto-vegetarian diet.


Meal	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	Oatmeal with milk, banana, and walnuts	Greek yogurt with mixed berries and granola	Avocado toast with feta and tomatoes	Smoothie with whey protein, spinach, and fruit	Cottage cheese with mixed fruit
Lunch	Lentil soup with whole-grain bread	Veggie burger with sweet potato fries and side salad	Chickpea pot pie with roasted carrots	Burrito bowl with black beans, rice, cheese, and salsa	Leftover lentil-baked ziti
Dinner	Bell peppers stuffed with quinoa, beans, and cheese	Tofu and vegetable stir-fry with brown rice	Vegetarian chili with a dollop of sour cream	Lentil-baked ziti with roasted asparagus	Falafel wrap with tahini and a side salad
Snacks	Cheese and crackers	Apple slices with almond butter	Yogurt with walnuts	Hummus and carrot sticks	Roasted edamame

Ensuring Complete Nutrition

A lacto-vegetarian diet can be very healthy, but attention to certain nutrients is important. Key areas include protein, calcium, vitamin D, iron, zinc, vitamin B12, and omega-3 fatty acids.

Protein

Protein needs can be met through dairy and plant sources like legumes, nuts, seeds, and tofu.

Calcium and Vitamin D

Dairy is a good source of calcium and often vitamin D. Fortified plant milks and leafy greens also contribute.

Iron and Zinc

Pairing plant-based iron sources (like lentils and beans) with vitamin C improves absorption. Zinc is found in whole grains, legumes, dairy, and nuts.

Vitamin B12

Dairy provides some B12, but as it's mainly in animal products, fortified foods or supplements may be needed.

Omega-3 Fatty Acids

While abundant in fish, the omega-3 precursor ALA is in flaxseeds, chia seeds, and walnuts. Algae-based supplements can provide DHA/EPA.

Conclusion

For those curious what foods do lacto vegetarians eat, the diet is a diverse mix of plant foods and dairy. It offers flexibility, varied flavors, and potential health benefits like improved heart health and blood sugar control. A well-planned lacto-vegetarian diet can be a balanced and nutritious choice. Consulting a registered dietitian can provide personalized guidance.

Optional Outbound Link: For more information on dietary choices and their impacts, see the Wikipedia entry on Lacto vegetarianism.

Frequently Asked Questions

No, a lacto-vegetarian diet excludes eggs, as well as meat, poultry, and fish. It only permits the consumption of plant-based foods and dairy products.

Most cheese is acceptable for lacto-vegetarians, but it is important to check if it contains animal-derived rennet. Many commercial cheeses today use microbial rennet, making them suitable.

Lacto-vegetarians obtain protein from a combination of dairy products (milk, cheese, yogurt) and plant-based sources, including legumes, nuts, seeds, tofu, and other soy products.

The primary difference is the inclusion of dairy. Lacto-vegetarians consume dairy products, while vegans avoid all animal-derived products, including dairy.

Vitamin B12 can be obtained from dairy products, but because it is primarily found in animal sources, some lacto-vegetarians choose fortified foods or take supplements to ensure adequate intake.

Yes, a well-planned lacto-vegetarian diet can aid in weight loss. It is often lower in calories and higher in fiber than omnivorous diets, which can promote feelings of fullness.

Yes, lacto-vegetarians typically consume honey, as it is not considered an animal product in the same way meat or eggs are.