What Type of Vegetarian Does Not Eat Meat?: Decoding Plant-Based Nutrition

October 21, 2025 •

4 min read

More than 540,000 people in Great Britain identified as vegan in 2016, a number that has grown significantly since then. When considering a plant-based lifestyle, many wonder what type of vegetarian does not eat meat, a question that leads to a deeper look at the various forms of a meat-free diet. Vegetarianism is not a single, monolithic eating pattern, but a spectrum of choices, each defined by what is included and, more importantly, what is excluded.

Quick Summary

All true vegetarians avoid meat, poultry, and fish. Different types exist based on whether they include other animal products like dairy or eggs. Veganism is the strictest form, excluding all animal-derived foods. Other variations include lacto-ovo, lacto, and ovo-vegetarian diets, each with unique inclusions and exclusions.

Key Points

Veganism is the strictest form: A vegan diet excludes all animal products, including meat, dairy, eggs, and honey.
Lacto-ovo is the most common: This type of vegetarian diet excludes all meat but includes both dairy products and eggs.
Nutrient planning is essential: Strict vegetarian and vegan diets require careful planning to ensure adequate intake of nutrients like protein, iron, calcium, vitamin D, and especially vitamin B12.
Related diets are not vegetarian: Pescatarians (eat fish) and Flexitarians (occasionally eat meat) are not considered true vegetarians as they do not strictly avoid all animal flesh.
Protein can be plant-based: Excellent sources of plant-based protein for vegetarians and vegans include legumes, soy products, nuts, seeds, and whole grains.
Reasons vary from health to ethics: People adopt vegetarian diets for a variety of reasons, including animal welfare, environmental impact, religious beliefs, and personal health goals.

Defining Vegetarianism: More Than Just 'No Meat'

The term 'vegetarian' is often used as a blanket description, but the reality is much more nuanced. A true vegetarian diet is fundamentally plant-based, building meals around fruits, vegetables, whole grains, legumes, nuts, and seeds. The primary rule for all traditional vegetarian types is the exclusion of animal flesh, which includes meat, poultry, and fish. The variations, and the source of most confusion, arise from whether other animal-derived products, like eggs and dairy, are consumed. Understanding these distinctions is crucial for anyone exploring a meat-free diet for health, ethical, or environmental reasons.

The Most Common Types of Vegetarians

Lacto-Ovo Vegetarian: This is arguably the most common type of vegetarian diet in Western countries. Lacto-ovo vegetarians avoid meat, poultry, and fish but consume both dairy products (like milk, cheese, and yogurt) and eggs. The name itself comes from Latin roots: 'lacto' for milk and 'ovo' for eggs. This dietary pattern often serves as a flexible entry point into meat-free eating, as eggs and dairy provide convenient sources of protein and certain vitamins.
Lacto-Vegetarian: Followers of this diet consume plant-based foods along with dairy products, but they exclude eggs in addition to meat, poultry, and fish. This dietary choice is common in some cultures and can still be a nutritious and complete eating plan, though care must be taken to ensure adequate iron and vitamin B12 intake without the inclusion of eggs.
Ovo-Vegetarian: This diet excludes all meat, poultry, fish, and dairy products, but still includes eggs. Ovo-vegetarians rely on eggs as a source of high-quality protein, vitamin B12, and other essential nutrients, alongside a diverse plant-based diet. This can be a strategic choice for those with dairy allergies or ethical concerns specifically related to the dairy industry.
Vegan: For those asking what type of vegetarian does not eat meat and also avoids all other animal products, the answer is a vegan. Veganism is the strictest form of vegetarianism and extends beyond just diet, often encompassing a lifestyle that avoids all forms of animal exploitation and cruelty. Vegans do not eat any animal-derived foods, including meat, poultry, fish, dairy, eggs, and often honey. A well-planned vegan diet is rich in fiber and antioxidants but requires careful attention to nutrients like protein, iron, calcium, vitamin D, and especially vitamin B12, which is not naturally present in plant foods.

Comparison of Vegetarian Diets


Diet Type	Meat (Beef, Pork, etc.)	Poultry	Fish/Seafood	Eggs	Dairy	Honey
Vegan	Excluded	Excluded	Excluded	Excluded	Excluded	Excluded
Lacto-Vegetarian	Excluded	Excluded	Excluded	Excluded	Included	Optional
Ovo-Vegetarian	Excluded	Excluded	Excluded	Included	Excluded	Optional
Lacto-Ovo Vegetarian	Excluded	Excluded	Excluded	Included	Included	Optional

Important Nutritional Considerations

Transitioning to a meat-free diet requires thoughtful planning to ensure a nutritionally balanced intake. While many vegetarian diets can be incredibly healthy, cutting out certain food groups means you must find alternative sources for specific nutrients.

Key Nutrients and Where to Find Them

Protein: Plant-based protein sources are abundant. It's a myth that vegetarians can't get enough protein. Excellent sources include:
- Legumes (beans, lentils, chickpeas)
- Soy products (tofu, tempeh, edamame)
- Nuts and seeds
- Quinoa and other whole grains
Iron: The body doesn't absorb non-heme iron from plants as efficiently as heme iron from meat. To boost absorption, consume iron-rich plant foods with vitamin C. Good sources are:
- Dark leafy greens (spinach, kale)
- Lentils and beans
- Fortified cereals
Calcium: Crucial for bone health, especially for vegans and ovo-vegetarians who don't consume dairy. Options include:
- Fortified plant-based milks and yogurts (soy, almond, oat)
- Tofu processed with calcium sulfate
- Certain leafy green vegetables (collard greens, bok choy)
Vitamin B12: This is the most critical nutrient for vegans to monitor, as it is found almost exclusively in animal products. It is recommended for vegans to take a B12 supplement or consume foods fortified with it, such as fortified cereals, nutritional yeast, or fortified plant-based milk.
Omega-3 Fatty Acids: While fish is a primary source of EPA and DHA, vegetarians can get ALA from plant sources. Sources include:
- Walnuts
- Flaxseeds and chia seeds
- Algal oil supplements provide pre-formed EPA and DHA

Related Diets: Not Strictly Vegetarian

It is also important to differentiate true vegetarian diets from related eating patterns that sometimes include animal flesh. People adopting these diets may identify as 'semi-vegetarian' or 'flexitarian' but do not fit the traditional definition of a vegetarian.

Pescatarian: This diet is plant-based with the addition of fish and seafood. Pescatarians do not eat meat or poultry but may or may not include dairy and eggs. The inclusion of seafood provides valuable omega-3 fatty acids and protein. As they consume animal flesh, pescatarians are not considered vegetarian.
Flexitarian: As the name suggests (flexible + vegetarian), this is a primarily plant-based diet that occasionally includes meat, poultry, or fish. It focuses on moderation rather than strict exclusion and is popular for those wanting to reduce their meat consumption without committing fully to vegetarianism. Like pescatarians, flexitarians are not vegetarians.

Conclusion

Understanding what type of vegetarian does not eat meat is the first step in navigating the world of plant-based nutrition. The vegan diet, being the most restrictive, eliminates all animal-derived foods, while lacto-ovo, lacto, and ovo-vegetarian diets each have unique inclusions based on eggs and dairy. For those considering a meat-free diet, a well-planned nutritional strategy is key to ensuring all essential vitamins and minerals are met. By relying on whole foods and paying attention to specific nutrients, a vegetarian diet can be a sustainable and healthy choice. An authoritative resource for further information on maintaining nutritional balance on a meat-free diet can be found on the Better Health Channel.

Frequently Asked Questions

The key difference is that a vegetarian does not eat meat, poultry, or fish, but may consume animal byproducts like eggs and dairy. A vegan, however, avoids all animal-derived products, including meat, dairy, and eggs.

Not all vegetarians need supplements. However, those on stricter diets like veganism should supplement with vitamin B12, as it is only found naturally in animal products. Other nutrients like iron, calcium, and omega-3s can typically be sourced from a well-planned diet.

Yes, it is entirely possible to get enough protein on a vegetarian diet. A variety of plant-based protein sources, including legumes, soy products, nuts, seeds, and quinoa, can easily meet daily protein needs.

No, a pescatarian is not considered a true vegetarian. While a pescatarian avoids meat and poultry, they still consume fish and seafood, which are animal flesh.

People become vegetarian for a variety of reasons, including ethical considerations regarding animal welfare, health benefits such as lower risk of heart disease, and environmental concerns related to animal agriculture.

To ensure sufficient iron intake, vegetarians should consume iron-rich plant foods like lentils, beans, spinach, and fortified cereals. Pairing these foods with a vitamin C source, like citrus fruits or bell peppers, helps increase iron absorption.

A flexitarian diet is a flexible, semi-vegetarian diet that is primarily plant-based but occasionally includes meat, poultry, or fish. It's a less rigid approach for those looking to reduce their meat intake.