You may choose to exclude all animal-based foods, including gelatin, honey, etc. as many vegans do. [3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source [4] X Research source Alternatively, you may choose to include gelatin, honey, etc. in your lacto-ovo vegetarian diet, while excluding animal products like meat, poultry, and fish. Keep in mind that animal-based products like gelatin are sometimes included in foods that are not obviously animal products. You may need to read product labels carefully, and ask about ingredients in dishes at restaurants, in order to make sure whether or not foods are permissible in your diet based on the limits you have set.
The best way to do this is to eat a variety of fruits and vegetables, legumes (beans and lentils), cheeses, yogurts, grains (wheat, rice, oats, etc. ), and other foods. [5] X Research source This helps to ensure that you get the proper nutrients and avoid any vitamin or mineral deficiencies. The precise amount of foods you will need to eat varies depending on the level of calories you need for your age, activity level, etc. [6] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source Check with a doctor or registered dietitian if you have concerns.
Most varieties of vegetarians face issues with getting enough protein. Track your protein intake and adjust accordingly.
Take a multivitamin and multi mineral supplement daily (but it’s not necessary, unless you run a daily marathon).
Asian cuisines (including Chinese, Japanese, Thai, and Vietnamese) often have meatless options, based on vegetables and/or tofu. Some of these dishes are prepared using fish sauces, so ask if you are unsure. South Asian cuisines (Indian, Pakistani, Nepali, etc. ) often offer meatless dishes based on lentils, rice, curried vegetables, yogurts, and other foods that are permissible in a lacto-ovo vegetarian diet. It is not too difficult to find meatless options in Mediterranean cuisines (Italian, Greek, Middle Eastern). Look for dishes incorporating falafel (chick peas balls), couscous, eggplant, tabbouleh, feta, and other foods. Many specific dishes and sauces are explicitly meatless, such as pasta primavera (with veggies) and pesto (marinara contains fish). Options for lacto-ovo vegetarians in Mexican cuisine include bean-based burritos, vegetable fajitas and nachos, cheese or bean enchiladas, quesadillas, tamales, rice dishes, huevos rancheros, guacamole, salsas, refried beans, and more. Ask if you want to make sure that any of these dishes are not made with lard or other animal products.
Tempeh is made from fermented soybeans. It can be sliced or processed like meat to be fried, baked, roasted, etc. [13] X Research source Seitan is processed from wheat gluten. It has a mild flavor and a texture similar to meat. It can be used in strips, chunks, etc. in many recipes instead of meat. Tofu is coagulated soy milk that has been pressed into blocks. Soft tofu can range from creamy to crumbly, while firm tofu can be sliced into strips or pieces to be grilled, marinated, baked, etc. Textured vegetable protein is produced from soy, and comes in a variety of forms (flakes, chunks, etc. ). These can be added to dishes to increase their protein content, or can be used as a ground meat substitute in chili, spaghetti, burgers, and practically any other dish. Beans are rich and protein and can be used as a meat substitute. For example, vegetarian chili can be made by substituting more beans instead of beef. [14] X Research source Vegetarian or vegan alternatives have been developed for many animal products. Many supermarkets carry now items such as bean-based “hamburgers,” soy “hot dogs,” and tofu “turkey,” and “bacon” made from ingredients like tempeh and seitan. Although cheese is permissible in a lacto-ovo vegetarian diet, you can also choose vegan soy “cheese” as an option. Quorn is a good substitute
The USDA and other organizations maintain lists of resources, and internet search engines will also reveal lots of possibilities.
