An ovo-lacto vegetarian does not eat any type of meat or fish but does eat some animal products, including eggs and dairy. Making one or two ovo-lacto vegetarian meals per week is an easy way to move toward a more eco-conscious diet, and since most vegetarian foods are so versatile, it can be simple and satisfying to whip up a variety of meatless meals with them.
Model
Most meat eaters think of a standard meal as including three components: the meat, a starch as accompaniment and a vegetable as a side. Ovo-lacto vegetarian cuisine follows different models due to the absence of the meat component. Plant-based eaters can consider using meat substitutes, such as tofu, seitan or faux meats, in place of real meat to follow a similar model, or they can create combinations of starches, grains, vegetables, fruits and other ingredients to vary tastes and textures in a single dish.
Guide
Following a guide can be helpful when planning and cooking meat-free meals, especially if you're a new vegetarian. MayoClinic.com and American Dietetic Association outline a vegetarian food pyramid that includes grains, plant-based proteins, vegetables, fruits and fats at ascending levels. Choosing components from most levels at each meal can help ensure that you're getting well-balanced nutrition.
Nutrition
Some vitamins, minerals and nutrients that are present in meat are not as common or not as readily absorbed in plant-based foods, so it's crucial for ovo-lacto vegetarians to watch their diets carefully to avoid deficiencies. The Vegetarian Resource Group names protein, iron, calcium, vitamin B-12 and omega-3 fatty acids as nutrients that plant-based eaters need to take special care to eat regularly.
Staples
Making both simple recipes and complex dishes is easier with a well-stocked pantry. Keep nonperishable grains such as barley, oats, brown rice, quinoa, bulgur and millet on hand to add texture and substance to salads, casseroles or main dishes. Vegetable broth adds flavor to soups, stews, stir fries and casseroles and can thin sauces if necessary. AllRecipes.com also recommends keeping lemons, limes, fresh ginger, tomato puree, jalapeno peppers and cheese handy for seasoning and diversifying recipes.
Methods
Almost every preparation method for meat-based meals works for vegetarian recipes as well, so there's rarely a need to go beyond the basics. Consider grilling, sautéing, baking, boiling or roasting fresh vegetables to bring out their flavors after dusting them with a spice mixture. AllRecipes.com also suggests steaming vegetables and serving them with meat substitutes, such as tofu burgers.
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