What is a Vegetarian Vegan Meal? Clarifying the Distinction

January 3, 2026 •

4 min read

While the term 'vegan' was first coined in 1944, confusion persists about specific diets, particularly the phrase 'what is a vegetarian vegan meal'. We clarify what this phrase implies by exploring the distinct rules, exclusions, and nuances of vegetarian and vegan eating for those seeking clearer dietary guidance.

Quick Summary

This guide clarifies the difference between vegetarian and vegan diets, addressing common confusion around the term 'vegetarian vegan meal'. It details dietary rules, food exclusions, nutritional considerations, and practical tips for adopting a more plant-focused eating pattern.

Key Points

Core Difference: Vegan meals strictly exclude all animal products (meat, dairy, eggs, honey), while vegetarian meals primarily exclude meat but may include dairy and/or eggs.
Term Clarification: A 'vegetarian vegan meal' is not a standard term, as veganism is the more restrictive diet. When a meal is fully plant-based, it is accurately called a 'vegan meal'.
Variations Exist: Vegetarian diets come in several forms, including lacto-ovo, lacto, and ovo-vegetarian, which allow different combinations of dairy and eggs.
Watch for Hidden Ingredients: Vegans must be vigilant for non-obvious animal-derived ingredients like gelatin, casein, or whey, which are common in processed foods.
Transitioning is Possible: A gradual approach, such as starting with one plant-based meal a day or adopting 'Meatless Mondays,' makes transitioning to more plant-based eating easier.
Prioritize Nutrition: Both diets require attention to nutrient planning, especially for vitamin B12, iron, and calcium. Supplements or fortified foods may be necessary for vegans.
Positive Impact: Both vegetarian and vegan diets offer significant health and environmental benefits, but the choice depends on personal ethical priorities and dietary flexibility.

Clarifying the Core Distinction: Vegan vs. Vegetarian

At its simplest, a vegan diet is a strict form of vegetarianism, but the terms are not interchangeable. A traditional vegetarian diet, in its most common form (lacto-ovo-vegetarian), excludes all types of meat, poultry, and fish. However, it permits the consumption of animal by-products like dairy (milk, cheese) and eggs. Veganism, on the other hand, is a more comprehensive lifestyle choice that excludes all animal-derived products, including not just meat and fish, but also eggs, dairy, and often honey. This distinction is key to understanding what constitutes a truly plant-based meal.

Variations Within Vegetarianism

For many, vegetarianism is a flexible spectrum of eating habits. The specific animal by-products allowed can vary greatly based on an individual's personal ethics or health goals. Common subcategories include:

Lacto-ovo-vegetarian: No meat, fish, or poultry, but includes dairy and eggs.
Lacto-vegetarian: No meat, fish, poultry, or eggs, but includes dairy products.
Ovo-vegetarian: No meat, fish, poultry, or dairy products, but includes eggs.
Pesco-vegetarian (or pescatarian): Avoids all meat and poultry but eats fish and seafood. While technically not vegetarian, this is a common step toward a plant-based diet.

What Exactly Constitutes a Vegan Meal?

A truly vegan meal is one prepared without any ingredients of animal origin. This goes beyond the obvious avoidance of meat and fish to include a careful examination of all components. Common animal-derived ingredients that are excluded from vegan meals include:

Dairy products (milk, cheese, yogurt, butter)
Eggs and egg-based products
Honey, which is produced by bees
Hidden ingredients like gelatin (found in some desserts), whey or casein (milk proteins), and some food colorings

A meal can only be called 'vegan' if every single element, from the main course to the dessert and even the sauces, is free of these animal products. For this reason, it's more accurate to discuss a 'vegan meal' than a 'vegetarian vegan meal,' as the former implies the stricter, more specific set of dietary rules.

A Comparison of Vegan and Vegetarian Meals


Feature	Vegan Meal	Vegetarian Meal	Notes
Meat Excluded?	Yes	Yes	Both avoid meat, fish, and poultry.
Dairy Included?	No	Optional	Lacto-vegetarians include dairy; vegans do not.
Eggs Included?	No	Optional	Ovo-vegetarians include eggs; vegans do not.
Honey Included?	No	Optional	Many vegans avoid honey; most vegetarians do not.
Lifestyle Scope	Extends beyond food (e.g., clothing, cosmetics)	Primarily focused on food	Veganism is often a broader philosophy.
B12 Requirements	Often requires supplementation or fortified foods	Less strict due to inclusion of dairy/eggs	B12 is found primarily in animal products.
Environmental Impact	Generally lower carbon footprint	Still lower than omnivorous diets, but higher than vegan due to dairy/egg farming	Both offer significant environmental benefits.

Nutritional Considerations for Plant-Based Diets

Both vegetarian and vegan diets can be incredibly healthy if planned appropriately. It's important to focus on obtaining all essential nutrients from plant sources. For vegans, this requires particular attention to certain nutrients that are more common in animal products.

Essential Nutrients to Monitor

Vitamin B12: Found naturally only in animal products. Vegans must rely on fortified foods (like some cereals and plant milks) or supplements to avoid deficiency.
Iron: While plentiful in many plants, non-heme iron (the kind found in plants) is less easily absorbed than heme iron (from meat). Pairing iron-rich foods (lentils, spinach) with vitamin C helps absorption.
Calcium: Vegans can get calcium from fortified plant milks, tofu, and leafy greens, but intake may need careful monitoring.
Omega-3 Fatty Acids: Sourced from walnuts, flaxseeds, chia seeds, and fortified products.
Protein: Easily met with a varied plant-based diet, drawing from legumes, nuts, seeds, and soy products.

How to Transition to More Plant-Based Meals

For those looking to reduce animal product consumption, a gradual approach can be highly effective. The 'all-or-nothing' mindset often proves difficult.

Practical Steps for Transitioning

Start Slowly: Try making just one meal a day or one day a week completely plant-based. 'Meatless Mondays' is a popular and effective strategy.
Make Simple Swaps: Replace animal products with plant-based alternatives in your favorite meals. For example, use plant-based milk in your cereal or make chili with lentils instead of meat.
Explore New Recipes: Look for inspiration online or in cookbooks to discover exciting plant-based meals. No Meat Athlete offers a variety of vegan meal ideas and plans to get started.
Prioritize Whole Foods: Build your meals around a 'grain, a green, and a bean' to ensure a balance of nutrients. Focus on unprocessed fruits, vegetables, whole grains, and legumes for the most health benefits.
Be Prepared: Keep your pantry stocked with staples like canned beans, lentils, pasta, and nuts to make meal prep easier and combat spontaneous hunger.

Conclusion

While the term 'vegetarian vegan meal' can be misleading, understanding the fundamental differences between the two diets is straightforward. A vegan meal is a plant-exclusive creation, whereas a vegetarian meal is meat-free but may still contain dairy and/or eggs. Choosing the right path—whether fully vegan or a form of vegetarianism—depends entirely on individual health goals, ethical beliefs, and personal preferences. With careful planning and education, both dietary patterns can be delicious, sustainable, and nutritionally complete.

Frequently Asked Questions

No, a 'vegetarian vegan meal' is not a specific diet. The term conflates vegetarianism and veganism. A more accurate term would be 'vegan meal,' which is a strictly plant-based meal that adheres to vegan principles.

The main difference is that a vegan diet excludes all animal-derived products, including meat, dairy, eggs, and honey. A vegetarian diet excludes meat, but may include eggs and/or dairy products, depending on the specific type of vegetarianism.

Yes, many forms of vegetarianism, such as lacto-vegetarian and lacto-ovo-vegetarian, include dairy products like milk, cheese, and yogurt.

Yes, vegans avoid honey because it is a product derived from animals (bees). This is a key distinction from many vegetarian diets.

Vegans need to pay careful attention to their nutrient intake, particularly for vitamin B12, which is found naturally almost exclusively in animal products. Fortified foods or supplements are often recommended to ensure adequate intake of B12.

A vegetarian meal could be an egg omelet with cheese and vegetables. A vegan meal could be a quinoa bowl with black beans, avocado, and roasted vegetables. The vegetarian option includes animal by-products, while the vegan one does not.

Begin by introducing one plant-based meal per day or designating a 'Meatless Monday'. Try simple swaps like using plant-based milk or replacing meat with lentils. Exploring new recipes and focusing on whole foods are also helpful strategies.