What's The Vegetarian Diet: Health benefits and Meal Plan

What's The Vegetarian Diet: Health benefits and Meal Plan

The Vegetarian Diet


Vegetarian Diet

The vegetarian diet is known as abstaining from eating one or more types of foods of animal origin, especially meat, and it should be noted that the spread of this system has increased in recent times; For many reasons associated with its health benefits; Such as: reducing the risk of developing some diseases.

It should be noted that many vegetarians rely on processed foods that are high in calories, fats, sugars, and sodium, and they may not get their needs from vegetables, fruits, whole grains, and foods rich in calcium, which makes them more likely to develop a deficiency in some nutrients. However, this can be avoided by planning a vegetarian diet according to different ages, and provides the body with its need of nutrients, as when following a vegetarian diet, the nutritional needs of the individual must be known and covered.

Types Of Vegetarian Diets

The vegetarian diet includes many different dietary patterns that rely heavily on plant foods, and avoid meat. The following is an explanation of the types of vegetarian diets:

Lacto-vegetarian diet: which includes eating milk and milk products; Such as butter, dairy, and cheese, and abstaining from eating meat, poultry, fish, eggs, and foods that contain them. Ovo-vegetarian diet, which includes eating eggs and abstaining from meat, seafood, poultry, milk, and milk products.

Lacto-ovo vegetarian diet: which includes eating milk and its products, eggs, and abstaining from eating meat, poultry, and fish.

Pescatarian diet: which includes eating fish and abstaining from eating meat, eggs, poultry, milk, and its products.

Pure vegetarianism: or Vegan, which includes abstaining from eating eggs, meat, poultry, fish, milk and its products, and all foods that contain all of the above.

Semivegetarian diet: which includes mainly plant foods, but includes the consumption of fish, poultry, meat, eggs, and milk products sometimes or in small quantities.


Vegetarian diet plan

A vegetarian diet should include a variety of vegetables, fruits, grains, proteins, and healthy fats. To replace the proteins provided by meat, you should get a variety of protein-rich plant foods; Such as: nuts, seeds, legumes, tofu, and eating eggs and dairy products increases protein in the event of a vegetarian diet known as Lacto-ovo, and in a vegetarian diet, foods rich in nutritional values ​​are provided; Including vegetables, fruits, whole grains, vitamins, and minerals that the body needs, and healthy foods that must be eaten during this system are the following:

  • Fruits: Such as: apples, bananas, berries, oranges, melons, pears, and peaches.
  • Vegetables: Such as: leafy green vegetables, asparagus, broccoli, tomatoes, and carrots.
  • Grains: Such as: quinoa, barley, buckwheat, rice, and oats.
  • Legumes: Such as: lentils, beans, peas, chickpeas.
  • Nuts: Such as: almonds, walnuts, cashews, and chestnuts.
  • Seeds: like flax seeds, and chia seeds.
  • Healthy fats: Such as: coconut oil, olive oil, and avocado.

The person sets the food plan that suits his desires and needs for a vegetarian diet, and in the following is a food plan for a lacto-ovo vegetarian diet:


  • Breakfast: cabbage, sweet potatoes.
  • Lunch: Stuffed peppers with tempeh with zucchini pancakes.
  • Dinner: Black bean tacos with cauliflower rice.


  • Breakfast: oatmeal with fruit and flaxseeds.
  • Lunch: grilled vegetables, hummus rolls with sweet potatoes.
  • Dinner: tofu sandwich with pickles.


  • Breakfast: scrambled eggs with tomatoes, garlic and mushrooms.
  • Lunch: Zucchini boats stuffed with vegetables and feta with tomato soup.
  • Dinner: chickpeas with curry with rice.


  • Breakfast: Yogurt with berries and chia seeds.
  • Lunch: Farro salad with tomatoes, cucumbers, and feta with spiced lentil soup.
  • Dinner: Eggplant with Parmesan cheese with a side salad.


  • Breakfast: Tofu with peppers, onions, and spinach.
  • Lunch: a bowl of burrito with brown rice, beans, avocado, and vegetables.
  • Dinner: green peas with a side salad.


  • Breakfast: whole wheat toast with avocado and yeast.
  • Lunch: Vinegar-drenched tofu with Greek salad.
  • Dinner: black beans and Quinoa meatballs with noodles.


  • Breakfast: Smoothie from kale, berries, banana, nut butter, and almond milk.
  • Lunch: prepared burger, red lentils with vegetables, and avocado salad.
  • Dinner: Bread with grilled vegetables and pesto.

Is The Vegetarian Diet Healthy

A vegetarian diet is associated with many health benefits, including the following:

Promote weight loss Vegetarian diet is a strategic way to lose weight, as one review of 12 studies noted that vegetarians on average noticed a weight loss of more than 2 kg over 18 weeks compared to non-vegetarians, as indicated by other studies. People who eat a vegetarian diet have a lower body mass index compared to people who eat meat.

Reducing the risk of cancer, the results of some research indicate that this diet may be associated with a reduced risk of cancer, including: cancers of the breast, rectum, colon, and stomach, however, this research is limited to observations, which do not prove a cause-and-effect relationship.

Maintaining stable blood sugar levels. The results of several studies indicate that this regimen may contribute to maintaining healthy blood sugar levels, and may also prevent type 2 diabetes by stabilizing blood sugar levels in the long term.

Promote heart health, this regimen reduces many risk factors for heart disease; It may be associated with lower blood pressure levels, and high blood pressure is another major risk factor for heart disease.

More topics about Diets

Disadvantages of a vegetarian diet

Despite the multiple benefits of a vegetarian diet, it also has many health damages, as this diet can be high in calories and heavy on the stomach, causing weight gain rather than weight loss, and due to its lack of meat, eggs and milk products, sometimes it can expose a person to a severe deficiency in important nutrients, vitamins and minerals; such as iron, protein , calcium, vitamin D, vitamin B12, and zinc, which can only be compensated through nutritional supplements, or by eating cereals fortified with these nutrients, or some additions to foods, especially vitamin B12 ; This is because all its sources are animal, and the body is not able to manufacture it or take it from plant sources, and therefore it is taken in the form of nutritional supplements if the vegetarian system is free of eggs, milk and its products.

Becoming a vegetarian does not guarantee good health, as a person is at risk of worsening the disease if they consume too many calories, unhealthy foods, large amounts of refined carbohydrates, full-fat dairy products, and fast foods, whether meat is included in their diet. food or not.