What is a Lacto-Ovo Vegetarian (and What Do They Eat)? Complete Beginner’s Guide

You’re probably familiar with veganism, the strictest form of vegetarianism. However, there are other, lesser-known, types of vegetarianism as well — including pescetarianism, lacto-ovo vegetarianism, flexitarianism, and others.

The lacto-ovo vegetarian diet allows for the consumption of milk and eggs. In this overview guide, we explain what that diet includes, how you can get started today with sample meal plans, and more.

What is a lacto-ovo vegetarian?

The term lacto-ovo vegetarians stems from two Latin words; lact + ovum, meaning milk and eggs, followed by the English word: vegetarian. Thus signifying that its followers — lacto-ovo vegetarians — enjoy dairy products and eggs, along with their derivatives, and plant-based foods such as grains, seeds, nuts, fruits and vegetables, legumes (dried beans, peas, and lentils).

Moreover, as a lacto-ovo vegetarian, you can not eat poultry, meat, fish, and foods containing these ingredients.

Although the term lacto-ovo vegetarianism is relatively new, the concept has been around for a long time, especially in the east. Most Indians follow Hinduism or Buddhism. Thus, they are either raised as lacto-ovo vegetarians or simply lacto vegetarians.

What is the difference between a vegetarian and a lacto-ovo vegetarian?

A vegetarian could be anyone who prefers eating nuts, fruits and vegetables, whole grains, and beans. While abstaining from eating poultry, meat, and fish. lacto-ovo vegetarianism is a subclass of vegetarianism along with other types such as veganism, lacto vegetarianism, ovo vegetarianism, pescetarianism, flexitarianism, and pollotarianism.

So, where a lacto-ovo vegetarian does not eat meat or animal-based products apart from milk and eggs, simple vegetarians can be anyone from a strict vegan or a fluid flexitarian.

What is the difference between a lacto-ovo vegetarian and a vegan?

Unlike lacto-ovo vegetarians who eat eggs and milk, but not meat and fish, vegans refuse to indulge in any food that includes animal products. Vegans are staunch supporters and advocates of animal rights. Unsurprisingly, their dietary habits reflect this belief.

What do lacto-ovo vegetarians eat?

Lacto-ovo vegetarians can eat all plant-based foods. However, you have restricted access to animal products. Thus, such vegetarians only consume eggs, milk, and their by-products when it comes to animal-based foods.

As they do with other vegetarian diets, people assume that this too would be devoid of delicious foods. However, this is simply not the truth. Quite the contrary, you can create many super delicious dishes with the limited options available. My favorite lacto-ovo recipes are fettuccine pumpkin cauli-fredo, asparagus quiche, and stuffed sweet potatoes.

Since the lacto-ovo vegetarian diet includes dairy and eggs, the requirements of nutrients like calcium, vitamins B12, and vitamin D are easily met.

However, most lacto-ovo vegetarians don’t give enough attention to proper diet planning despite endless eating options. But, don’t worry; at the end of this article, we’ll provide you with a delicious sample one-day meal plan to help you get started.

Keep in mind that most lacto-ovo vegetarians who don’t plan their diet appropriately find themselves in a fix later, i.e., they suffer from the deficiency of zinc, protein, iron, and omega-3 fatty acids.

So what can you do to ensure proper intake of all nutrients? Well, firstly you must know what foods provide which nutrients.

Here’re a few food sources to fill up on to ensure you’re getting all the nutrients mentioned above:

Zinc

Your body needs zinc for a variety of purposes. For starters, you need zinc for growth and healing physical wounds. In addition, zinc also plays a role in fighting various diseases and infections.

lacto-ovo vegetarian sources of zinc are:

• Dried beans, lentils, and peas.
• Nuts and seeds and their respective kinds of butter. Like peanuts and peanut butter, sesame seeds and tahini butter, pecans, cashews, flaxseed, et cetera.
• Whole grain or fortified cereals.
• Soy, soy products such as tofu, fortified soy drinks like soy milk.

Protein

There’s no denying that protein is one of the most essential requirements of our body. We need it on a cellular level to maintain cell and tissue structure. Moreover, it is also responsible for proper cell regulation. This way, it is directly responsible for supporting growth throughout our life cycle. Not only this, but protein also keeps our muscles and red blood cells healthy and functional.

Meat is the biggest protein source for our body. However, since lacto-ovo vegetarians do not eat meat, it is quite common to face a protein deficiency. This is why you must add good plant-based protein sources to your diet.

Some lacto-ovo vegetarian sources of protein are:

• Dried beans like kidney beans or black and white beans.
• Peas chickpeas and black-eyed peas.
• Lentils like red, green, and brown lentils.
• Soy and its by-products like tofu or fortified soy drinks.
• Eggs
• Low-fat milk and dairy products like cheese and yogurt.
• Grains, nuts and their butters, and seeds.
• Textured vegetable protein (TVP) and veggie burgers as alternatives to meat protein.

Omega-3 Fatty Acids

Also known as linoleic acid, omega-3 fats are incredibly important for heart health, eye, nerve, and brain development.

Some lacto-ovo vegetarian sources of omega-3 fats are:

• Ground flax seeds.
• Oils from foods like canola, flaxseed, soybeans, and walnuts.
• Soybeans and tofu.
• Walnuts

Iron

Your body needs iron to grow and develop. More importantly, our red blood cells use it to make hemoglobin; a protein responsible for carrying oxygen to different parts of the body, and myoglobin; a protein that delivers oxygen to muscles.

Since vegetarians limit their meat consumption — the largest source of iron — they need twice the amount of iron as omnivores. And that’s why, you should aim for at least two iron-rich foods every day. Also, load up on vitamin C rich foods, such as citrus fruits and their juices, kiwi, melon, sweet peppers, potato, mango, broccoli, and some green veggies with meals. This boosts iron absorption and may help your body replenish its depleted iron reserves.

Some lacto-ovo vegetarian sources of iron are:

• Soy, soy products such as extra firm tofu, fortified soy drinks like soy milk.
• Textured vegetable protein (TVP) and veggie burgers as alternatives to meat.
• Dried beans like kidney beans, pinto beans, adzuki beans, or black and white beans.
• Peas chickpeas and black-eyed peas.
• Fruits such as prunes, raisins, and apricots.
• Dark green vegetables such as okra, collards, and bok choy.
• Lentils like red, green, and brown lentils.
• Blackstrap Molasses.

Is it healthy to be a lacto-ovo vegetarian? Science-backed evidence

Over the years, we have learned about the numerous benefits of a vegetarian diet on our bodies and planet. But, how healthy is a lacto-ovo vegetarian diet?

Research after research, study after study; researchers and scientists with joint effort discovered various health benefits of the lacto-ovo diet. Some of them are:

What are the pros and cons of lacto-ovo vegetarianism?

What is a lacto-ovo vegetarian meal plan?

Are you struggling to make a well-balanced lacto-ovo meal plan? Try the following simple one-day lacto-ovo vegetarian meal plan. Or you can take a look at this 5-day lacto-ovo vegetarian meal plan.

Breakfast

As the popular lyric goes: ‘makeup to wake up and dress up to mask on,’ many of us don’t have the time to begin our day with a proper meal. However, since vegetarianism is all about making healthy choices, begin your day with a nutrient-dense meal of omelet with spinach and chopped tomatoes.

Lunch

By lunch, we are tired but still, have a few too many hours before we can finally leave for home. Therefore, something refreshing sounds about right. Put together a serving of feta cheese salad with red pepper, walnuts, greens, and tomatoes.

Dinner

Now, you’re back at home, sitting in front of the tv, relaxing, or on your laptop putting final touches on a project due soon. So, dinner has to be something gratifying and satisfactory. Think; of tofu, stir fry with cabbage, broccoli, and carrots on buckwheat (soba) noodles sprinkled with sesame oil.