You may think that omitting meat from your diet would make it difficult for you to meet your nutrient needs. But a well-planned vegetarian diet is a healthy diet that can more than adequately meet your needs. And following a lacto-ovo vegetarian diet -- a vegetarian that includes milk and eggs -- can make it even easier.
Diet Basics
When following a lacto-ovo vegetarian diet, it is important to include a variety of healthy foods from each of the food groups. The amount you need to eat depends on your daily calorie needs. Talk to your doctor about how many calories you need to eat each day. A balanced diet should include eight to 10 servings of breads and starches, three to five servings of vegetables, two to four servings of fruits, two to three servings of dairy foods and two to three servings of beans, nuts, seeds, eggs or soy.
Breakfast
Try to include a variety of foods from each food group at each meal to balance your nutrient intake. A lacto-ovo vegetarian breakfast may include two to three bread or starch servings, one serving of fruit, one serving of milk and one serving of beans, eggs or nuts. A sample meal includes two slices of whole wheat toast with 1 tsp. of margarine or butter, one scrambled egg, 1 cup of cubed cantaloupe and 1 cup of low-fat yogurt. Including eggs and dairy foods in your meal plan can help you meet your protein, iron, calcium and vitamin B12 needs.
Lunch
A balanced lunch meal may include three servings of starch or bread, one to two servings of vegetables, one serving of fruit, one serving of dairy and one serving of beans, nuts or soy. A healthy balanced lunch may include 2 cups of bean soup with five whole grain crackers, a garden salad with salad dressing, 1 cup of low-fat milk and a small apple. Including more whole foods, such as whole grains, fruits, vegetables and beans, will maximize your nutrient intake.
Dinner
A balanced lacto-ovo vegetarian dinner meal may include three servings of starch or bread, two servings of vegetables, one serving of fruit and one serving of beans, soy or nuts. For dinner, you may have 4 oz. of tofu stir-fried with 2 cups of mixed vegetables such as carrots, celery and bok choy in vegetable oil and low-sodium soy sauce, served with 1 1/2 cups of brown rice.
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