Understanding What is an Example of a Lacto-Ovo-Vegetarian

January 1, 2026 •

4 min read

According to the Vegetarian Resource Group, surveys show that many people who identify as vegetarian in the Western world are actually lacto-ovo-vegetarians. This dietary pattern includes plant-based foods, dairy, and eggs, while excluding meat, poultry, and fish. A typical example is someone who enjoys a vegetable omelet for breakfast, a salad with cheese for lunch, and pasta with a creamy sauce for dinner.

Quick Summary

A lacto-ovo-vegetarian diet incorporates eggs and dairy into a primarily plant-based eating plan, but excludes all meat, poultry, and fish. This dietary choice can be driven by ethical, environmental, or health-related motives. Common examples include meals like cheesy vegetable omelets, lentil curry with rice and yogurt, and veggie lasagna.

Key Points

Inclusion of Dairy and Eggs: A lacto-ovo-vegetarian diet combines plant-based foods with dairy products (lacto) and eggs (ovo), while excluding all meat, poultry, and fish.
Variety of Food Options: This diet includes a wide array of fruits, vegetables, whole grains, legumes, nuts, seeds, as well as milk, cheese, yogurt, and eggs.
Meal Examples: Typical meal examples include a spinach and cheese omelet, vegetable lasagna with ricotta, or a chickpea curry served with yogurt and rice.
Nutritional Completeness: The inclusion of eggs and dairy helps ensure adequate intake of protein, calcium, and Vitamin B12, which can be challenging on more restrictive plant-based diets.
Health Benefits: Health benefits associated with this diet include a lower risk of heart disease, type 2 diabetes, and certain cancers, often linked to the high intake of fiber and antioxidants.
Ethical and Environmental Choice: Many people adopt this diet for ethical reasons related to animal welfare or to reduce their environmental impact compared to a diet that includes meat.
Easy to Transition To: The flexibility of including dairy and eggs can make this diet a more accessible and satisfying option for those transitioning from an omnivorous diet.

What Defines a Lacto-Ovo-Vegetarian Diet?

To understand what is an example of a lacto-ovo-vegetarian, it's crucial to grasp the definition itself. The term is a combination of two Latin root words: lacto, referring to milk and dairy products, and ovo, meaning eggs. Therefore, a lacto-ovo-vegetarian is a person who eats a plant-based diet, plus dairy products and eggs, but refrains from eating meat, poultry, and fish. This differs from other vegetarian variations, such as a lacto-vegetarian who eats dairy but not eggs, or an ovo-vegetarian who eats eggs but not dairy. It is also less restrictive than a vegan diet, which eliminates all animal products entirely.

Many individuals are motivated by ethical concerns regarding animal welfare and environmental sustainability, choosing this diet to reduce their ecological footprint. For others, health benefits such as lower cholesterol and blood pressure are the primary drivers. The flexibility of including eggs and dairy makes it a popular entry point into vegetarianism for those transitioning away from meat-heavy diets.

Core Food Groups in a Lacto-Ovo-Vegetarian Diet

An ample variety of foods can be included in this dietary pattern, ensuring balanced nutrition. Here is a breakdown of the key food groups:

Fruits and vegetables: All fruits and vegetables are included, providing essential vitamins, minerals, fiber, and antioxidants. This includes leafy greens, berries, citrus fruits, broccoli, and sweet potatoes.
Whole grains: Excellent sources of fiber and complex carbohydrates, such as brown rice, quinoa, barley, oats, and whole-wheat bread.
Legumes: Beans, lentils, chickpeas, and peas offer protein and fiber. Dishes like lentil chili or chickpea curry are staples.
Nuts and seeds: Almonds, walnuts, cashews, pumpkin seeds, and flax seeds provide healthy fats, protein, and other nutrients.
Dairy products: Milk, cheese, yogurt, and butter are permitted. They are good sources of calcium and protein.
Eggs: A versatile source of high-quality protein, healthy fats, and vitamins. Eggs can be scrambled, fried, or used in baking.

Sample Lacto-Ovo-Vegetarian Meal Examples

Putting these food groups together can create diverse and satisfying meals. Here are several examples for each mealtime:

Breakfast

Vegetable Omelet: A fluffy omelet with bell peppers, spinach, and mushrooms, topped with a sprinkle of cheddar cheese.
Greek Yogurt Parfait: Layers of Greek yogurt, mixed berries, and granola, sprinkled with chia seeds.
Avocado Toast with Egg: Whole-grain toast topped with mashed avocado and a fried or poached egg.

Lunch

Pasta Salad: Whole-grain pasta mixed with black beans, corn, diced tomatoes, feta cheese, and a light vinaigrette.
Falafel Wrap: A whole-wheat pita stuffed with falafel, hummus, cucumber, and lettuce.
Egg Salad Sandwich: A sandwich made with mashed hard-boiled eggs mixed with yogurt or mayonnaise, and served on whole-grain bread.

Dinner

Veggie Cheeseburger: A veggie patty served on a bun with cheese, lettuce, and tomato, alongside a side of sweet potato fries.
Tofu Stir-fry: Tofu cubes stir-fried with broccoli, carrots, and bell peppers in a savory sauce, served over brown rice.
Vegetable Lasagna: Layers of lasagna noodles, ricotta cheese, marinara sauce, and a variety of vegetables like spinach and mushrooms.

Comparison of Vegetarian Diet Types

Understanding the differences between vegetarian diets can help clarify what is allowed in a lacto-ovo-vegetarian plan. The primary distinction lies in which animal-derived products are included or excluded.


Feature	Lacto-Ovo-Vegetarian	Lacto-Vegetarian	Ovo-Vegetarian	Vegan	Pescatarian (Semi-vegetarian)
Meat, Poultry, Fish	No	No	No	No	No (but eats fish)
Dairy	Yes	Yes	No	No	Varies
Eggs	Yes	No	Yes	No	Varies
Honey	Yes	Yes	Yes	No	Yes
Key Protein Sources	Dairy, eggs, legumes, nuts	Dairy, legumes, nuts, seeds	Eggs, legumes, nuts, seeds	Legumes, tofu, nuts, seeds	Fish, seafood, eggs, dairy (optional)

Tips for Starting a Lacto-Ovo-Vegetarian Diet

For those considering the transition to a lacto-ovo-vegetarian lifestyle, here are some helpful steps to ensure a smooth and healthy change:

Start Gradually: You don't have to change everything at once. Begin by eliminating one type of meat, such as red meat, and gradually move on to poultry and fish.
Explore New Recipes: Look up vegetarian versions of your favorite dishes to feel less restricted. Websites like Flexitarian Kitchen offer many lacto-ovo recipes.
Focus on Whole Foods: Emphasize whole, unprocessed plant foods to maximize health benefits and avoid nutrient deficiencies.
Prioritize Protein: Make sure every meal includes a good source of protein, such as eggs, dairy, or legumes, to stay satiated.
Be Mindful of Nutrients: Pay attention to nutrients commonly found in meat, such as iron, zinc, and Vitamin B12. Consume fortified foods or consider supplements if necessary. A registered dietitian can provide personalized advice.

Conclusion

In conclusion, a lacto-ovo-vegetarian enjoys a wide range of plant-based foods, supplemented with eggs and dairy products, making it a flexible and nutritious diet. This diet excludes all meat, fish, and poultry while including versatile ingredients like cheese, yogurt, and eggs. A prime example of this eating style is a person enjoying a cheesy spinach frittata for breakfast, a bean and cheese burrito for lunch, and a mushroom and vegetable lasagna for dinner. By focusing on whole foods and smart meal planning, this dietary choice offers numerous health benefits and can be a delicious, sustainable way of eating.

Frequently Asked Questions

The main difference is that a lacto-ovo-vegetarian includes dairy products and eggs in their diet, while a vegan excludes all animal products and byproducts, including dairy and eggs.

Yes, it is entirely possible to get enough protein on a lacto-ovo-vegetarian diet by consuming a variety of protein-rich foods, including eggs, dairy, legumes, nuts, and seeds.

Common breakfast options include vegetable omelets, scrambled eggs with cheese, Greek yogurt parfaits with fruit and nuts, or oatmeal topped with berries and milk.

While eggs and dairy provide many nutrients, a lacto-ovo-vegetarian should be mindful of iron, zinc, and omega-3 fatty acid intake, which may require careful planning or supplementation to ensure adequate levels.

Yes, cheese is a dairy product, so it is permitted in a lacto-ovo-vegetarian diet. It is often used as a protein source in dishes like lasagna or pizza.

While allowed, it is recommended to minimize highly processed foods that are high in added sugar, salt, and unhealthy fats. Focus on whole, nutrient-dense foods to maximize health benefits.

Easy meals include scrambled eggs with toast, grilled cheese with tomato soup, pasta with vegetables and Parmesan, and veggie burgers.