Overview
Vegetarianism eliminates meat but typically includes dairy and eggs (lacto-ovo vegetarian). It's one of the most widely practiced diets globally.
Key Rules
- No meat or poultry
- May include dairy and eggs
- Focus on complete proteins
- Watch iron and zinc
✓ Eat
- Eggs & dairy
- Legumes
- Whole grains
- Vegetables & fruits
- Nuts & seeds
- Tofu & tempeh
✗ Avoid
- Meat
- Poultry
- Seafood (most types)
- Animal-derived gelatin
Top Benefits
- Lower heart disease risk
- Weight management
- Reduced cancer risk
- Better gut health
- Sustainable
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