What Is A Vegetarian Diet?

People who follow a vegetarian diet don't consume meat, poultry, or seafood, but they eat eggs, dairy, and other animal-derived foods like honey. Fruits, vegetables, beans, legumes, and soy-based products, among others, are all included.

Both environmentalists and health experts promote plant-based diets as healthier for our bodies and healthier for the planet.1 A plant-based eating lifestyle can provide substantial health benefits, but like any diet, it is essential to choose nutrient-rich foods and eat in moderation to get the benefits you're looking for.

The 2021 U.S. News and World Report Best Diets ranks the vegetarian diet number 9 in Best Diets Overall and gives it an overall score of 3.6/5.

What Experts Say

"The vegetarian diet limits animal products to varying degrees. Experts agree this can be an earth-friendly and healthful way of eating, but care should be taken to ensure that food variety provides nutrition and satisfaction and is not a restrictive weight loss diet in disguise."

—Chrissy Carroll, RD, MPH

The 7-Day Diet Plan 

A vegetarian diet emphasizes fruits, vegetables, grains, beans and includes eggs and dairy in some variations. Most people eat the standard three meals a day with snacks as desired.

The 7-day meal plan laid out below is just one idea of what to eat for three meals per day. This is not an all-inclusive meal plan. If you are eating a vegetarian diet, you may find other meals that work well for you.

• Day 1: California summer vegetable omelet, orange juice; baked potato with chickpeas, zucchini, squash, and cherry tomatoes sauteed in olive oil, kale salad with toasted nuts; Mediterranean quinoa stuffed peppers
• Day 2: Whole-wheat toast with avocado, spinach, and everything-bagel seasoning; shredded Brussels sprouts and roasted lentil salad; spicy vegan tomato and plantain stew
• Day 3: Charred white bean breakfast pizza; egg salad sandwich on a bagel with fresh fruit; Brown rice pasta with healthier Alfredo sauce
• Day 4: Whole grain toast with eggs, sauteed kale, grapes; cabbage and white bean sauté with garlicky greens, brown rice; carrots, cucumbers, cherry tomatoes, hummus; bean, quinoa, and cheese stuffed bell pepper, side salad
• Day 5: Steel-cut oats with berries and almond milk, flaxseed, peanut butter; fruit and yogurt parfait; chickpea salad sandwich, cottage cheese, grapes; whole wheat pasta with seitan tomato vegetable sauce, garlic bread, green salad
• Day 6: Egg, mushroom, and cheese omelet, asparagus, grapefruit; chickpea and lemon soup with greens; yogurt with berries and nuts; tofu stir fry with bell pepper, zucchini, and broccoli on rice
• Day 7: Green smoothie with whey protein and coconut milk, peanut butter toast; strawberries, almonds; vegetable lasagna, side green salad; Asian tofu lettuce wraps, quinoa, broccoli
  

What You Can Eat 

There are many different variations of the vegetarian diet. The main limitation is to avoid meat, poultry, and seafood. That means there are many compliant foods, including all plant-based foods (and other animal-derived foods, such as dairy products).

Grains 

All grains are eaten on any version of the vegetarian diet.

• Wheat
• Rice
• Oats
• Amaranth
• Quinoa
• Barley
• Rye

Beans and Legumes 

Beans and legumes are important staples on any vegetarian diet, as they are a source of protein.

• Black beans
• Chickpeas
• Kidney peans
• Split peas
• Lentils
• Adzuki beans
  

Fruits and Vegetables 

All fruits and vegetables are eaten on any version of the vegetarian diet.

• Broccoli
• Spinach
• Lettuce
• Carrots
• Peas
• Corn
• Tomatoes
• Avocado
• Bananas
• Apples
• Berries
• Grapes
• Melons

Oils 

Plant oils are used as healthy fats on any vegetarian diet

• Coconut oil
• Avocado oil
• Olive oil
• Grapeseed oil
• Canola oil

Eggs and Dairy 

The most common type of vegetarian diet is the lacto-ovo version, in which meat and seafood are avoided but dairy and eggs are included. Ovo-vegetarians eat eggs but avoid dairy, meat, and seafood. Lacto-vegetarians consume dairy but avoid eggs, meat, and seafood.

What You Cannot Eat 

Some people consider the pescatarian diet a variation of a vegetarian diet. Pescatarians eat plant-based foods and seafood. The flexitarian diet is primarily vegetarian but includes occasional meat or seafood-based meals. The vegan diet consists of no meat, dairy, eggs, or animal by-products, including honey.

 7-Day Pescatarian Meal Plan & Recipe Prep 

Meat and Poultry 

Most versions of the vegetarian diet avoid all meat and poultry, except the flexitarian diet, which is a hybrid version.

• Beef
• Chicken
• Lamb
• Turkey
• Pork
• Venison
  

Seafood 

Most vegetarian diets avoid seafood, except the pescetarian diet, which is considered by some a version of a vegetarian diet.

• Fish (salmon, halibut, tuna, etc.)
• Shellfish (oysters, clams, mussels, etc.)
• Crustaceans (shrimp, lobster, crabs, etc.)
  

How to Prepare the Vegetarian Diet & Tips 

On the lacto-ovo vegetarian and lacto-vegetarian diet, you consume foods in all food groups including vegetables, fruit, grains, fat-free or low-fat dairy, protein foods, and oils. Those who adhere to an ovo-vegetarian diet would not consume foods from the dairy group. But milk alternatives (such as nut-based products) are widely available.

Instead of meat and seafood, vegetarians consume protein-rich grains, soy products like tofu, and vegetables with protein. It is fairly easy to eat a balanced diet on a vegetarian plan and to get your recommended intake of nutrients.

You don't need to follow any specific meal timing when you begin a vegetarian diet. However, if you currently consume a traditional American diet, experts often recommend a gradual approach to make the transition easier.

Some people try going meatless one day each week before fully adopting a vegetarian diet. Others use the flexitarian diet and slowly eliminate meat from their diets.

 Best Vegetarian Meal Delivery Services

Sample Shopping List 

The main products to avoid on a vegetarian diet are meat, poultry, and seafood. There are many foods you can include with a vegetarian diet, and they don't have to break the bank. Fruits and vegetables can be purchased fresh, frozen, or canned, and organic or conventional. Beans are available dried or canned.

Keep in mind that this is not a definitive shopping list. If you are consuming a vegetarian diet, you may find other foods that work best for you.

• Vegetables (broccoli, cauliflower, carrots, zucchini, Brussels sprouts)
• Fruits (apples, bananas, pears, oranges, peaches)
• Beans and Legumes (pinto, black, cannellini, kidney, chickpeas)
• Grains (brown rice, quinoa, barley, oats)
• Nuts and Seeds (almonds, cashews, peanuts, flax, chia)
• Eggs
• Tofu
  

Pros of the Vegetarian Diet 

People following a vegetarian diet may enjoy several benefits documented by research.

• A large variety of foods to choose from: Beans, legumes, vegetables, fruits, nuts, and seeds are just the beginning of what you can eat as a vegetarian. You may even discover new foods you hadn't previously tried.
• May aid weight loss: A vegetarian diet may help you reach and maintain a healthy weight, and some researchers even believe that a vegetarian diet can help you live longer.2 Whether you lose weight depends on how many calories you consume, not necessarily on the source of the calories, but fruits, vegetables, and legumes are lower-calorie sources of nutrients.
• Better for the environment and animals: Many people follow a vegetarian diet to promote the ethical treatment of animals. While some animal products are consumed (if you consume eggs and dairy), this diet does not promote the farming of animals for slaughter. There is also evidence that a vegetarian diet is better for the environment.3
• Reduced risk of diseases: Several studies have shown that those who consume plant-based diets experience a reduced risk of cardiovascular diseases, cardiometabolic risk factors, and some cancers.2 There is also evidence that a plant-based diet may have preventative effects against high blood pressure,4 diverticular diseases,5 eye cataracts,6 kidney stones,7 and gallstones.

Cons of the Vegetarian Diet 

While the vegetarian diet has many benefits, it also has a few drawbacks to consider.

• Potential nutrient deficiencies: The main downside to this diet is that nutritional deficiencies are possible if you don't follow a well-balanced eating plan.
• Processed vegetarian foods can be unhealthy: Vegetarian diets may minimize the risk of certain diseases. However, consuming too many processed vegetarian foods can be unhealthy and lead to unwanted weight gain.
• Lack of certain vitamins: Nutrients that may be lacking in a vegetarian diet include vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc.8 In addition, without meat and seafood in the diet, it is possible (but not likely) that your protein intake may be lower than recommended. This can be avoided by consuming plenty of beans, legumes, nuts, seeds, and soy.
• Potential for dependence on processed foods: Processed vegetarian foods, such as meat alternatives, cheese-like products, microwavable meals, and other convenience foods can be high in calories, fat, added sugar, and excess sodium. If your meal plan includes many of these foods, you are less likely to gain health benefits while on a vegetarian diet. In fact, researchers have found that an unhealthy plant-based diet (including sweetened juices, refined grain products, fries, and sweets) is associated with a higher risk of coronary heart disease. Until your body adjusts to this way of eating I suggest you only try this type of diet on a part-time basis. One week on and one week off.
•  Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

• Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

  
  

  If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

  
  

  There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

  
  

  Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

  My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

  
  

  
  

  
  
  

  
  

Diets And Why We Do It?

There are many different reasons why we diet. One all-encompassing reason is that we don’t feel good about ourselves. It’s a feeling we have that for some reason we’re not the way we use to be. Sometimes this happens over a long period of time and because of our busy lives, we tend to ignore our feelings. We wait until our condition is out of control and then we see a doctor and hope he can fix it. Doctors treat symptoms. So they might put you on a diet, but they might just check your vitals and send you home with a prescription. I believe in watching out for warning signs, paying attention to your body, and don’t ever put anything off. Having said that, I know that many young people today go without health insurance because of the cost and I understand that that’s a good reason for self-monitoring. Keeping your weight under control will help your body work properly.

When a person first reaches adulthood (about age 21) her body is fully grown and her organs might take a year or so longer to fully develop, it depends on the person, but at that time that is the size you're meant to be. Of course, if you are overweight at that time, losing some weight will probably do your body some good. I know that child obesity is a problem today, and this is something you should take up with your doctor, every case is different depending on the age and development of the child. There’s no one answer that can apply to all children. And the reason I mention this is because adult problems with weight are much different from children's. And because an adult is fully grown we can deal with weight problems in a similar manner, that’s not true with children. Just because you overweight doesn’t mean your child should be overweight. And a child can’t diet the way you diet just because they’re heavy.

I want to get back to adults and why we diet. The biggest reason and I mentioned it earlier is that you’re not feeling good about yourself. Sometimes this is more physical and sometimes you just want to look better. So when it’s physical, it’s generally because we’re tired all the time. It’s harder to make that flight of stairs, It’s harder to walk thru the mall or you just get tired too easily. And if this is your problem you need to ask yourself some hard questions. So many times people will blame these types of problems on their age. “I guess I need to slow down. I’m overdoing it.” This is a typical response. We do nothing about our weight because we decided our problem is our age. I’m 70 years old and I can do just as much as my kids. I wash both cars in my driveway on Saturday morning, and I can work alongside anyone over 40. I feel like 40 because I never gained any weight and I don’t smoke. I weigh less now than I did at age 25 when I was in my best shape. Everyone has aches and pains, that’s normal, it comes with years of work and having small injuries over a long period of time, but if you stay active those little pains won’t bother you as much.

So, now the question is still “Why do we diet”. Why do we do it? Subconsciously we want to feel better and look better and we know if we can lose weight then that will fix everything. And how do we do this, well we tend to take the easy way. “If I just eat less, I’ll lose weight.” Well starving yourself might work for a few weeks, but no one can keep it up. It’s not sustainable. So the weight comes right back. Some people have to go on a diet. The doctor says you have to. This is not unusual, this happens more than you might think. So now there are three reasons why most people diet.

Personally, I believe that most of us who want to lose weight, just want to look better, want our clothes to fit better, and want to wear the same type of clothes as the others. Plus size clothes don’t have the same style as normal sizes and when you try to ware normal sizes everything bulges. You actually make yourself look bigger than you are.

So how do we do this the right way, so the weight stays off? You have to change your life. I don’t know If you watch The Today Show or The Weather Channel, but if you have you know Al Roker. Al’s story is an excellent example of how a person who struggled with his weight from childhood and how he finally got it under control after 20 years of struggle. Al wrote a couple of books about losing weight and there a good read. If you want some inspiration, his books will really work. He had to undergo gastric bypass surgery. I’m not advocating surgery, but that’s what his doctor prescribed.

“Today Show” weatherman Al Roker has often spoken about his struggles with weight. But in a column published on Today.com Thursday, Roker revealed that his weight issues took a toll on his marriage to size-four Deborah Roberts. His advice to the “thin half” of mixed-weight couples? Stop nagging your partner to lose weight.

“Here’s the thing, I say to the person in the couple who’s not struggling with their weight: Shut up. We know we’re fat. We know we need to lose weight,” Roker wrote. “You're nagging us and pleading with us doesn’t help. In fact, in ways it makes it worse.”

Roker said nothing will change until the overweight spouse decides that it’s time to get healthy. When he finally did (he has lost more than 100 pounds since undergoing gastric bypass surgery in 2002), he said he and Roberts began participating in healthy activities together.

“It’s not that we don’t love you; it’s not that we don’t care. It’s just that right now, we’re not prepared to deal with it for whatever reason, whether it’s emotionally or physically,” he wrote.
A recent study found that mixed-weight couples, in which the wife is overweight and the husband is not, experienced greater conflict than other couples, The Wall Street Journal reported Monday. Another recent study revealed that those in happy marriages may gain weight, while those in unhappy marriages tend to lose weight.

I think it’s important that you know being overweight can cause many different problems in your life and those problems can carry over into the lives of your family. If you want a happy life, then you want to “get healthy” and set a good example for all the people around you. Even if you feel good today, being overweight will catch up with you. Being overweight will age your body faster than you. Being overweight is a young person in an old body. If you don’t want to be a walking drug store, someone who takes a dozen prescriptions every day, then maybe it’s time to start eating healthy and taking control of your life.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Stop Burning Sugar And Start Burning Body Fat

 I had a comment from one of my readers. I wrote a post about the benefits of quitting sugar and my reader said she tried it. She quit sugar for Lent. It about forty days and just in that forty days she told me she felt the difference. She actually felt better just by not adding any sugar or other sweeteners. She lost 5 pounds and isn’t experiencing the food craving or mode swings she had before.

A great article that explains why we workout but don’t lose any inches. The article explains why you could be working out just to burn the sugar and other sources of energy but not real fat.

by Shaun Hadsall

Did you know that the years of eating processed foods, lack of exercise, and normal eating patterns have literally PROGRAMMED your body to burn NOTHING but calories and sugars from the foods you consume everyday…
…INSTEAD of burning off your ugly body fat?

In fact, today’s exercise programs take way too much time and use old-school methods that cause you to crave more food and calories – especially calories from sugar – FORCING your body to burn sugars and waste away nothing but stored energy.

This means that EVERY time you eat and exercise your body is busy fighting a losing battle.

BUT – what if there was a way to RESET your body’s fat burning switch so that your body burns fat FIRST every time you move and exercise?

Well there IS.

It’s a super simple 3-step metabolic primer from my colleague, and Stubborn Fat Expert, Shaun Hadsall that TURNS OFF your body’s “addiction” to burning sugars, while making your most stubborn fat your “go to” energy source in ONLY 3 or 4 days.
STEP #1: Try to consume zero starches or fruits for 3 or 4 days in a row during the week.

This will help accelerate depletion of glycogen (your stored energy) and get your body burning fat again. This should equate to a total of 25 to 50 impact carbs for the day. Consume protein in every meal to help increase satiety and keep your body in “fat burning mode”.

You’ll program your body to burn a ton more belly fat by using this approach just a few days of the week.

STEP #2: Increase your fats and double your servings of green cruciferous veggies on deplete days.

When you lower carbs for a few days you’ll automatically need energy from other sources. Friendly fats and cruciferous veggies should be your go to macronutrients to help provide this needed energy.

Some good examples to use are extra fish or krill oil, olive oil, coconut oil, grass fed butter and small amounts of raw nuts for fats — spinach, kale, broccoli, cauliflower, asparagus, arugula, green beans, Brussels sprouts and cabbage are great choices for extra veggies.

This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss during a lower carb phase.

It will also DECREASE your cravings in a big way.

STEP #3: Double your daily water intake when you deplete carbs.

Remember, for EVERY gram of carbs you eat over the weekend (or any other time) your body holds nearly 3 grams of water.

So if you had a few slices of pizza, some bread and a bowl of ice cream we’re talking an extra 700 to 1000 grams of water sitting under your belly skin.

Consuming extra water is the fastest way to UNDO the damage of over-eating, getting rid of excess water retention, and facilitating other metabolic processes that burn fat.

A good rule of thumb is to consume at least 50-60% of your total body weight in ounces of water a few days after overeating.

After 3 or 4 days of using this strategy, your body and hormones will be PRIMED to burn PURE fat when you exercise.

You just have to make sure you’re using the RIGHT TYPE of exercise or all this could be nothing but a waste of your time and energy.

If your serious about trying this, the exercise is important, but if you’re an active person and you don’t spend hours sitting, a quick 10-minute workout with stretching first and afterward maybe all that’s necessary.

Follow me on Twitter @GertsRay70369

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

How Long Will It Take To Lose My Belly Fat?

Good question. How much do you weigh, how much do you want to lose? The bigger percentage of fat that you have the longer it takes to lose it. Are you doing any exercise now and how long have you had the extra fat?

The answer is different for everyone. If you are only 20 pounds or so over your goal weight, then a 200-pound man can expect to lose about 2 pounds a week depending on your diet, age, and activity level. Personally, I lost almost 20 pounds of fat after I retired at 66. If you’re a woman who weighs about 140 and wants to lose 20 pounds then 2 pounds every week might be too much to expect. Middle age women will find it more difficult but not impossible. The same three variables will still be critical. For instance, a young woman who has had a baby recently will lose 20 pounds faster than a woman in her late 40s who has carried the extra weight for a few years. If you have been overweight for some time, it will take longer to lose it. Losing your body fat is possible no matter what your condition. We all should stay in shape and it’s never too late.

So several things being considered, 20 pounds may take 2 months for a new mom to lose, or it might take a man 200 pounds age 65, one year to drop the weight. This is what you need to consider; your weight and your age, what kind of physical shape am I in? The better the condition the more exercise you’ll be able to do. How motivated am I? You have to stay with it. And don’t forget the diet, you can’t cheat, if you’re going to reach your goal. So changing your diet doesn’t mean cutting back, it means changing to eating fresh foods, forgetting about all those foods you were eating and starting eating better quality foods, eating your big meals early in the day, stopping snacking, and don’t eat after dinner.

If you’re on a 2-pound-a-week weight loss program, it doesn’t take much to stop losing and start gaining. Yes, it will take time but if you’re going to be thin for the rest of your life, go slow and keep it up. Once you reach 10 pounds of lost weight, you’ll start feeling better, but don’t stop and don’t start cheating. Even after you reach your goal, don’t stop. That’s how everyone else gains the weight back. Whatever your eating stay with the program. And I did have to stop drinking alcohol until I reached my goal and then I could go back to a drink occasionally without gaining. You see, alcohol will mess with your metabolism, and that stops the fat-burning process. Now after you reach your goal your metabolism is back to normal and an occasional drink doesn’t hurt.

I stopped smoking cold turkey back in the seventies and it’s just as tough. But when you make up your mind that you must do it, then and only then will you lose weight. Remember it’s a change of lifestyle and not about dieting for a few weeks.

How long it takes to lose weight is a question that’s impossible to answer. Most people don’t want to make a long-term commitment to a new way of living, even though that’s what it’s going to take.

If you follow this blog, in the archives, there are over 200 posts, all the posts are related to diet, exercise, and losing weight. Most people fail at weight loss because they’re not really serious, their clothes are starting to get tight and they don’t want to buy a new wardrobe. O.K., that’s a reason, but not a good reason. They will probably fail. Another popular reason for losing weight is someone is nagging you, maybe it’s your spouse or your doctor. Those reasons will carry a little more weight and you’ll try harder but most people just end up on diet pills. They take the easy way out. And most of them won’t keep the weight off.

I always tell people that they have to change their life. Make time to exercise, start eating the right food, and quit eating junk. Stop over-eating and only eat good snacks.

And I go through a list of do’s and don’t’s and they have to stick to it and don’t give up. That’s why most people fail to lose weight, they give up.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.