Lacto-ovo vegetarian meal plans exclude meat, poultry and fish. Lacto-ovo vegetarians supplement plant-based foods with eggs and dairy products. Meeting your nutritional needs on a vegetarian diet calls for careful planning but allows for flexibility and variety in your meals. When planning your menu, incorporate a variety from each food group to ensure balanced nutrition.
Identification
A healthy lacto-ovo vegetarian meal plan includes beans and other protein sources, nuts and seeds, dairy products, vegetables, grains, and fresh and dried fruit, according to the modified food guide pyramid presented by "The Journal of Nutrition." Eggs and dairy products provide protein, and fortified milk is a reliable source of calcium and vitamin D in a lacto-ovo vegetarian diet.
Considerations
Balanced lacto-ovo vegetarian meal plans meet nutritional guidelines, according to the U.S. Department of Agriculture. But without careful planning, a vegetarian diet can fall short nutritionally, providing too many calories and/or too much saturated fat, according to the American Heart Association. Satisfy nutritional needs with a healthy lacto-ovo vegetarian diet by planning menus in advance.
Features
"The Journal of Nutrition" breaks down food group categories to help vegetarians incorporate necessary nutrients from each food group. The Vegetarian Food Pyramid calls for one to two servings of nuts and seeds daily, three servings of dairy, six to 10 servings of healthy grains and two to three servings of proteins such as beans, tofu and eggs. Your daily menu should include two to three servings of leafy greens, in addition to two to four servings of other vegetables. Include one to two servings of dried fruit in your menu, as well as one to two servings of fresh fruit.
Samples
Plan your breakfast menu to include one serving each of dairy, fruit and grains. For example, enjoy a cup of fat-free milk, a banana and a whole-grain bagel. For lunch and dinner meals, include one to two servings of lean protein, two servings of grains, one serving of leafy green vegetables and one serving of vegetables from a different subgroup, such as starchy or orange varieties.
A healthy lacto-ovo vegetarian lunch or dinner menu might include a spinach salad with mushrooms, tomatoes, chickpeas and croutons, with a whole-wheat roll on the side. Include a glass of reduced-fat milk with either the lunch or dinner meal.
For a morning snack, enjoy one serving of grains, fruit and dairy. Pair a cup of milk with popcorn and an orange, for example. Aim for one serving of dried fruit, such as raisins or prunes, and a serving from the nuts and seeds group, such as almonds or cashews, in your afternoon snack.
Effects
Advantages of a healthy lacto-vegetarian diet include a healthier body mass index as well as reduced risk for hypertension, certain types of cancer, heart disease and Type 2 diabetes, according to "The Journal of Nutrition." Vegetarian diets are also typically lower in saturated fat and cholesterol, according to the American Heart Association. The Vegetarian Food Pyramid addresses nutrient recommendations by specifying serving suggestions for nuts and seeds, leafy green vegetables and dried fruits, which helps ensure adequate intakes of zinc, iron and calcium in a vegetarian diet.
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