Being an ovo-lacto vegetarian can give you all the health benefits of a plant-based diet while still including dairy and eggs. This allows for greater variety in your eating plan, but you will still need to design your meals carefully to get all of the nutrients you need. Discuss any dietary changes with your doctor before making them, and consider consulting with a nutritionist for further guidance.
Definition and Considerations
An ovo-lacto vegetarian eats a diet that consists largely of plant foods, such as fruits, vegetables, legumes, nuts and whole grains. You can also consume dairy products like milk, yogurt and cheese, as well as eggs. Red meat, poultry or fish are not options for ovo-lacto vegetarians. The foods you consume will provide you with all of the vitamins and minerals you need, such as calcium, iron, vitamin B-12 and vitamin D. Talk with your doctor if you are concerned about your intake of these and other nutrients.
Breakfast
Breakfast may include two slices of whole wheat toast with margarine and a piece of fruit like an apple or nectarine. Make oatmeal with nuts and raisins, adding cow's milk or soymilk, depending on your preference. Eggs are also a good source of protein -- one egg contains 6 g of protein. Try a scrambled egg with some dried or fresh fruit.
Lunch and Dinner
Many typical meat-based dishes can be made with vegetarian-friendly substitutes. Try making your favorite casserole or tacos with beans instead of meat. Or, cook a vegetable stir fry with tofu. Make a simple vegetable sandwich with tomatoes, peppers, avocadoes and a slice of cheese on whole grain bread. If you are eating on the go, fill a pita pocket with mixed vegetables or even peanut butter and jelly.
Snacks
Snacks help keep your energy levels and metabolism up and can pack more nutrition into your day. Try snacking on trail mix made with dried fruit and nuts or sprinkle the trail mix on some low-fat yogurt, either made from cow's or soymilk. Raw vegetables and fresh fruit make healthy snacks as well. Fill up on a bagel smeared with nut butter or hummus.
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