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Meals for a Lacto Vegetarian

by
author image Ann Bartkowski
A freelance writer based in San Francisco, Ann Bartkowski began writing professionally for the New York State Department of Heath in 2006 as a science educator. She holds a Bachelor of Science in biology from Bates College. Bartkowski has published numerous articles for various websites, specializing in nutrition, children, health and the environment.
Meals for a Lacto Vegetarian
Lacto vegetarians do not eat eggs. Photo Credit Chicken shaped eggs holder with three eggs image by velora from Fotolia.com

When you think of vegetarians, you probably think of the basic definition--people who eat everything except animal flesh, such as meat, poultry and fish. However, there are many types of vegetarians. According to Mayo Clinic, one type--called a lacto vegetarian--excludes eating not only the animal's flesh but also its eggs. This type of vegetarian, however, still eats dairy products from animals, such as milk and cheese.

Bean and Cheese Burrito

Common in Mexican cuisine, burritos are flour tortillas wrapped around a variety of ingredients, usually rice, cheese, beans, vegetables, fruits and spices. Burritos are a complete meal, fulfilling all of your macronutrient needs, and containing many vitamins and minerals. Tortillas and rice are high in complex carbohydrates, while cheese and beans contain protein. Use fresh fruits, vegetables and herbs such as avocado, tomato, corn, onion, garlic and chili pepper to add flavor and spice to your burrito.

Lasagna

Originally from Italy, lasagna is another meal popular with lacto vegetarians. It is easy to prepare, filling and nutritious. Basic lacto vegetarian lasagna consists of layers of thin, wide noodles, marinara sauce, vegetables and cheeses baked in a pan. The types of cheeses and vegetables can be modified based on your preferences, availability and the season. A recipe for lasagna on the vegetarian website Herbivoracious calls for spinach, ricotta, mozzarella and Parmesan cheese. Squash, asparagus, artichokes, eggplant and onion are other vegetables that go well in lasagna.

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Tofu Stir Fry

Many meals traditionally cooked in Asia can also be appropriate for lacto vegetarians. Stir fry--vegetables fried with oil in a wok and served over rice--is a solid meal choice for lacto vegetarians, who may add tofu to the dish. Tofu is made from processed soybeans, and is therefore high in protein. Rice provides carbohydrates needed for energy, and the vegetables are full of vitamins and nutrients. Typical vegetables in stir fries include boy choy, spinach, mushrooms, onions and carrots; however, you can add whatever you please. The U.S. Department of Agriculture recommends tofu stir fry for vegetarians because it provides you with a well-rounded meal of healthy, diverse ingredients.

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References

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