Lacto Ovo Vegetarian Meal Plan


lacto ovo vegetarian meal plan eating pattern. Just in time for you to start planning your meals and trying out your new fall recipes. This article provides you with all the tips and tricks to make your day an awesome meal-full one. The information discussed below is based on scientific evidence and expert opinions. So, don’t wait and check out the content now. Let’s say you are like most

people who want to live a healthier life. You are onto a good thing, eating a lacto ovo vegetarian meal plan offers great health benefits. Taking action is easier said than done, especially when it comes to changing the way we eat for our health and reducing the potentially harmful effects that many unhealthy foods can have on our bodies, but it is possible with the right knowledge and

advice. Vegetarian and Vegan diets help reduce the risk of type 2 diabetes, cardiovascular diseases, high blood pressure, and lower cholesterol levels. So what are the health benefits of vegetarian diet? Vegetarian diets contain more whole grains, fruits and vegetables than non-vegetarian diets, which can be very good for your health.  A vegetarian diet is low in saturated fats, cholesterol and animal protein, making it easier to maintain a healthy weight.

Lacto Ovo Vegetarian Meal Plan

Learn about lacto ovo vegetarian meal plan and how it can help you lose weight. The best thing about a lacto ovo vegetarian meal plan is that there are no limits for your daily intake of food. You have the liberty to eat all kinds of food that circulate in the market. Vegetarianism has really been on the rise. There are now even vegan athletes. The lacto ovo vegetarian meal plan consists of grains, vegetables, fruits, dairy and eggs that must be taken in a strict manner. Eating too many sweets can contribute to obesity and other health concerns.

Mixed salad top view on a marble and wood serving board

Lacto-ovo vegetarians do not eat meat, poultry or fish, but do eat eggs and dairy products.

Avoiding meat? You can still eat a varied diet — a plant-based meal plan can certainly be interesting and inventive. And for those who want to consume some animal products, the lacto-ovo vegetarian diet is an option that includes plants, dairy products and eggs — though not fish, meat and poultry.

Types of Vegetarian Diets

A 2016 Harris Interactive Poll commissioned by the Vegetarian Resource Group, a nonprofit organization that disseminates information about vegetarianism, found that approximately 8 million adults in the United States call themselves vegetarians. Additionally, approximately 3.7 million U.S. adults are vegan; 4.3 million are vegetarian, but not vegan.

In general, those who follow a vegetarian diet totally exclude meat, fish and poultry. There are more specific types of vegetarian eating patterns, however, and the Mayo Clinic gives a good summary of the different vegetarian diets:

  • Vegans (strict vegetarians) do not eat meat, poultry, fish or any products derived from animals, including eggs, dairy products, honey and gelatin.
  • Lacto-ovo vegetarians do not eat meat, poultry or fish, but do eat eggs and dairy products.
  • Lacto vegetarians eat no meat, poultry, fish or eggs, but do consume dairy products.
  • Ovo vegetarians eat no meat, poultry, fish or dairy products, but do eat eggs.
  • Partial vegetarians eat no red meat but may eat fish (pesco-vegetarian or pescatarian) or poultry (pollo-vegetarian).

There is also the “semi-vegetarian diet” — also known as a flexitarian diet — which is primarily a plant-based diet, but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Lacto-Ovo Vegetarian Food List

The USDA’s ChooseMyPlate states that the key to staying healthy on a vegetarian lacto-ovo meal plan is to consume a variety of foods and the right amount of foods to meet your daily calorie needs.

It advises following the food group recommendations for your age, sex and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to especially focus on include protein, iron, calcium, zinc and vitamin B12.

A lacto-ovo vegetarian diet is more inclusive than a strict vegan diet that eschews all animal products. Milk, yogurt and cheese are rich natural sources of calcium and are permissible to eat when following a ovo-lacto vegetarian meal plan. For protein, you have many choices including eggs, low-fat dairy, legumes, grains such as quinoa, fortified cereals, brown rice and oatmeal, nuts and seeds, Swiss chard and collard greens.

Vegetables can also supply necessary nutrients. For example, leafy greens like bok choy, broccoli, Chinese cabbage, collards and kale contain calcium. Vitamin D can be found in mushrooms, although the easiest way to boost vitamin D intake while on a lacto-ovo vegetarian diet is through fortified dairy products.

The American Heart Association recommends eating eight or more fruit and vegetable servings every day; a simple way to help get all of your vitamin requirements is by “eating the rainbow” through consuming a colorful array of produce.

Lacto-Ovo Vegetarian Diet Side Effects

The main concern with eating a vegetarian diet is ensuring you take in enough necessary vitamins and nutrients. People who follow a lacto-ovo vegetarian diet — and especially a vegan diet — may be at risk of getting insufficient vitamin D and vitamin K.

Although green leafy vegetables contain some vitamin K, vegans may also need to rely on fortified foods, including some types of soy milk, rice milk, orange juice and breakfast cereals. They may also want to consider taking a vitamin D supplement or multivitamin.

In general, when you eat a lacto-ovo vegetarian diet, eating a well-balanced diet consisting of a variety of fruits, vegetables and vegetable proteins will provide necessary daily nutrition for an active lifestyle. The Dietary Guidelines for Americans advises following a “healthy eating pattern” at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy and reduce the risk of chronic disease.

Vegetarian Lacto-Ovo Meal Plan

An example of a daily lacto-ovo meal plan with foods from the lacto-ovo vegetarian food list includes:

  • Breakfast: Bowl of steel-cut oats cooked in 2 percent milk, seasoned with ground cinnamon and maple syrup and topped with a handful of toasted walnuts and banana slices.
  • Lunch: Spinach, zucchini and cherry tomato frittata and a green salad.
  • Dinner: A medley of roasted root vegetables — examples include sweet potatoes, beets, carrots, turnips — served with quinoa and sauteed tofu.
  • Snacks: A small portion of raw almonds, an apple or pear, or sliced cheese and whole-grain crackers.

What to know about lacto-ovo-vegetarian diets

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

What is a lacto-ovo-vegetarian diet?

a parent spoon-feeding a young child at the dinner table

A lacto-ovo-vegetarian diet excludes meat, poultry, and fish but includes eggs and dairy products. People commonly refer to this dietary pattern simply as a vegetarian diet.

The word “lacto” refers to milk, and “ovo” refers to eggs. Similarly, someone could choose to follow a lacto-vegetarian diet, excluding eggs but consuming milk.

People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference.

As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.

Health benefits

A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following looks at what the evidence says about potential health benefits.


A 2019 review and meta-analysisTrusted Source indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen.

According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects.

Furthermore, eating a wide range of plant foods means that vegetarians may consume higherTrusted Source amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lowering blood pressure

A 2020 systematic review and meta-analysisTrusted Source concluded that there is a link between vegetarian diets and significant reductions in blood pressure compared with omnivorous diets. This may play a key role in managing hypertension.

The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.

Preventing diabetes

A 2017 meta-analysisTrusted Source of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes.

The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.

Managing weight

A 2021 reviewTrusted Source suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.

However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.


There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies.

Inadequate protein myth

Some people have concerns that vegetarian diets do not provide adequate protein or amino acids.

However, a 2019 reviewTrusted Source indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg Trusted Sourcebody weight.

The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.

Groups of people at risk

People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet.

The Dietary Guidelines for AmericansTrusted Source advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet.

Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids.

Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet.

Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.

Processed foods

Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients.

Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue.

Foods to avoid

The United Kingdom’s Vegetarian Society defines a vegetarian as someone who does not eat any products or byproducts of slaughter. Therefore, people who eat a lacto-ovo-vegetarian diet avoid the following foods and ingredients:

  • meat and poultry
  • fish and seafood
  • insects or insect products, such as cochineal
  • gelatine and animal rennet
  • stock or fat from animals

Foods to eat

A healthy lacto-ovo-vegetarian diet includes the following foods:

  • a wide variety of fruits and vegetables
  • eggs
  • dairy products, such as milk, cheese, and yogurt
  • tofu
  • beans and lentils
  • nuts and seeds
  • whole grains
  • healthy fats, such as olive oil, hemp oil, or avocado oil

Example 5-day meal plan 

Below are examples of what someone following a lacto-ovo-vegetarian diet could eat over a 5-day period.

Day 1

  • Breakfast: oatmeal with a sprinkling of chopped nuts and a drizzle of honey
  • Lunch: mixed salad with avocado, hummus, and oatcakes
  • Dinner: bean and vegetable chili with brown rice and steamed kale
  • Snacks: a piece of fruit or a boiled egg

Day 2

  • Breakfast: a boiled egg with a slice of whole grain toast spread with yeast extract
  • Lunch: feta cheese salad with greens, tomatoes, red pepper, and walnuts
  • Dinner: tofu stir fry with broccoli, cabbage, and carrots on buckwheat (soba) noodles
  • Snacks: peanut butter on oatcakes or a handful of nuts

Day 3

  • Breakfast: a smoothie containing whey protein, berries, spinach, and apple
  • Lunch: roasted vegetables and broad bean dip in a wholemeal wrap
  • Dinner: chickpea and butternut squash curry with yogurt raita and pita bread slices
  • Snacks: hummus and carrot or celery sticks or a piece of fruit

Day 4

  • Breakfast: sugar-free granola with Greek yogurt and berries
  • Lunch: pita bread filled with falafel, hummus, and salad greens
  • Dinner: vegetable and bean casserole with buckwheat dumplings and broccoli
  • Snacks: a piece of feta cheese or mashed avocado on a rice cake

Day 5

  • Breakfast: omelet with spinach and tomato
  • Lunch: cooked quinoa with steamed broccoli and toasted cashew nuts
  • Dinner: bean chili with sweet potato wedges and low fat sour cream
  • Snacks: sugar-free trail mix or a chocolate protein ball


A lacto-ovo-vegetarian diet, which people usually refer to as a vegetarian diet, can be a healthy way to eat.

There are plenty of options for protein, including eggs and dairy products. Someone eating a varied diet usually does not need to worry about getting enough amino acids.

Research has associated vegetarian diets with health benefits, including lower blood pressure and a lower risk of diabetes and cardiovascular disease.

Certain groups of people eating a vegetarian diet should work with a registered dietitian to ensure that they get enough nutrients. Generally, people should eat mainly whole foods and avoid processed foods to stay healthy.

Lacto-Ovo-Vegetarian Diet: Benefits, Downsides, and Meal Plan

A lacto-ovo-vegetarian diet is a primarily plant-based diet that excludes meat, fish, and poultry but includes dairy and eggs.

In the name, “lacto” refers to dairy products, while “ovo” refers to eggs.

Many people adopt a lacto-ovo-vegetarian diet to reduce their intake of animal products for ethical, environmental, or health reasons.

This article explains the benefits and downsides of a lacto-ovo-vegetarian diet and provides lists of foods to eat and avoid, as well as a sample meal plan.


Research shows that a well-planned and balanced lacto-ovo-vegetarian diet can benefit your health in a number of ways.

May help prevent type 2 diabetes

Lacto-ovo vegetarians have a lower risk of developing type 2 diabetes. That said, while eating meat is associated with a higher risk of type 2 diabetes, the protective effects of vegetarian diets may be unrelated to a lack of meat

Vegetarian diets lower your risk of type 2 diabetes by increasing your intake of healthy foods, such as whole grains, fruits, vegetables, legumes, and nuts, and decreasing your intake of saturated- and trans fats

What’s more, they have been shown to increase blood sugar control and improve sensitivity to insulin, a hormone that regulates your blood sugar levels

Additionally, plant-based diets are high in fiber, which slows digestion and improves blood sugar control. Vegetarian diets have also been shown to decrease hemoglobin A1c, a marker of long-term blood sugar control

Can support healthy weight loss

Lacto-ovo-vegetarian diets can help you maintain a healthy weight or support weight loss.

Vegetarian diets are typically high in fiber and low in calories, which may support feelings of fullness and prevent overeating.

In fact, research shows that vegetarian diets help prevent and reverse obesity and obesity-related diseases

A study in nearly 38,000 people found that vegetarians had a lower body mass index (BMI) than omnivores. A higher BMI was associated with high protein and low fiber intakes, indicating that plant-based diets high in fiber may benefit weight loss

Improves heart health

Eating meat, certain types of fat, and refined carbs has long been associated with atherosclerosis, which is the buildup of plaque in your arteries that can lead to heart disease

A vegetarian diet has been shown to lower your risk of — and even reverse — coronary artery disease. This is especially true when animal foods are limited, as is the case when you follow a lacto-ovo-vegetarian diet

Plant-based diets have been shown to improve blood flow to your heart, improve blood vessel health, and reduce blood pressure — all of which may reduce heart disease risk 

May reduce cancer risk

Vegetarian diets have been associated with a reduced risk of various cancers. A review of 96 studies found that vegetarians had an 8% lower risk of death from cancer compared with omnivores

Research shows that your cancer risk can be significantly reduced by eating a diet rich in plant foods like fruits and vegetables. Plus, some research suggests that diets high in red- and processed meat can increase your risk of certain cancers

May lower gallstone risk

Lacto-ovo vegetarians have a lower risk of gallstone disease, a condition in which hard, stone-like pieces of cholesterol or bilirubin form in your gallbladder, block your bile duct, and cause pain.

A 6-year study in 4,839 people found that non-vegetarians had a 3.8 times higher risk of developing gallstone disease than vegetarians. This may be due to the lower cholesterol intake of those on vegetarian diets


Following a lacto-ovo-vegetarian diet may support healthy weight loss, benefit your heart health, and lower your risk of certain cancers, type 2 diabetes, and gallstones.

Downsides and considerations

Although a vegetarian diet offers many health benefits, proper planning is essential to prevent adverse health effects.

Below are some factors to consider when adopting a lacto-ovo-vegetarian diet.

The potential need for supplements

A vegetarian diet can be nutritionally adequate, but extra attention should be paid to your intakes of iron, protein, zinc, and omega-3 fatty acids. Dietary supplements may be recommended if food sources of these nutrients are lacking

Protein is essential for good health. Vegetarian sources include eggs, dairy, beans, peas, lentils, tofu, grains, nuts, and seeds. Foods rich in the amino acid lysine — a building block of protein often lacking in plant-based diets — include legumes, nuts, seeds, and eggs

Iron transports oxygen in your body. Vegetarians may need 1.8 times more iron than omnivores. Vegetarian iron sources include tofu, beans, lentils, fortified grains, almonds, and greens. Vitamin-C-rich foods, such as citrus and peppers, can boost absorption 

Zinc supports growth, wound healing, and a healthy immune system. Some plant-based, zinc-rich foods include beans, peas, lentils, tofu, peanut butter, cashews, grains, and fortified cereals.

Omega-3 fatty acids include EPA, DHA, and ALA (a precursor to EPA and DHA). They support heart, eye, skin, nerve, and brain health. Taking an algal oil supplement and eating foods like walnuts and flax can help you meet your omega-3 needs

Importance of diet quality

With the growing popularity of plant-based diets, there are many vegetarian-friendly foods from which you can choose.

However, many foods marketed for lacto-ovo vegetarians are prepackaged and highly processed, meaning they can be high in added sugar, salt, unhealthy fats and oils, and calories.

Be sure to look at the ingredient list and nutrition label to decide whether these foods are right for you.


Lacto-ovo-vegetarian diets should be properly planned to meet your nutrient needs, especially for protein, zinc, iron, and omega-3 fats. Be sure to review the ingredient list and nutrition label to see if packaged vegetarian foods suit your health goals.

Foods to avoid

Those following a lacto-ovo-vegetarian diet avoid animal-derived foods, except for eggs and dairy products.

You must look at the ingredient label of any packaged food to determine if it contains animal-based ingredients, including:

  • Meat: beef, veal, lamb, pork, and processed meats like sausage, bacon, and hot dogs
  • Fish: fish, shellfish like crab and lobster, other seafood like shrimp
  • Poultry: chicken, duck, goose, quail, turkey


A lacto-ovo-vegetarian diet excludes meat, fish, and poultry.

Foods to eat

Base your diet on whole, unprocessed plant foods, as well as egg and dairy products, including:

  • Fruits: apples, bananas, oranges, strawberries, peaches, melons
  • Vegetables: broccoli, kale, bell pepper, spinach, mushrooms, eggplant
  • Whole grains: quinoa, barley, amaranth, oats, buckwheat
  • Eggs: whole eggs, including whites and yolks
  • Dairy products: milk, yogurt, cheese, butter
  • Beans and legumes: beans, peas, peanuts, lentils
  • Nuts, seeds, and nut butters: cashews, almonds, walnuts, pumpkin seeds, flax seeds, peanut butter
  • Healthy fats: avocados, olive oil, olives, nuts, seeds
  • Vegetarian protein: tofu, seitan, tempeh, and vegetarian protein powder


Eat whole, minimally processed plant foods, including fruits, vegetables, nuts, seeds, and whole grains, as much as possible. Also, include eggs and dairy products, such as milk, cheese, and butter, as you like.

Sample lacto-ovo-vegetarian meal plan

Here’s a 5-day meal plan to get you started on a lacto-ovo-vegetarian diet. Adjust it to fit your tastes and preferences.


  • Breakfast: scrambled eggs with vegetables and buttered toast
  • Lunch: mixed green salad with tofu drizzled with olive oil and vinegar, served with a handful of nuts and raisins
  • Dinner: veggie cheeseburger with lettuce, tomato, and onion on a bun, served with a side of roasted asparagus


  • Breakfast: fruit and yogurt smoothie with a hard-boiled egg
  • Lunch: pasta salad with beans, cheese, and vegetables, served with a side of grapes
  • Dinner: seitan and vegetable stir-fry with a side of berries


  • Breakfast: oatmeal with apples and cottage cheese
  • Lunch: tempeh and vegetable wrap, served with carrots and hummus
  • Dinner: grilled cheese and tomato soup, served with roasted vegetables


  • Breakfast: spinach quiche and fruit
  • Lunch: veggie and cheese pizza on a tortilla
  • Dinner: lentil loaf with roasted potatoes


  • Breakfast: avocado and hummus toast and a banana
  • Lunch: chickpea salad sandwich with vegetable soup
  • Dinner: nachos with “the works,” including beans, cheese, ground soy, sour cream, salsa, avocado, and black olives, served with a side of fruit

Simple snack ideas

Here are some easy, lacto-ovo-vegetarian snack ideas if you get hungry between meals:

  • hard-boiled eggs
  • trail mix made with nuts, seeds, and dried fruit
  • banana slices with almond butter
  • raw vegetable sticks with hummus
  • yogurt with berries and seeds
  • roasted chickpeas
  • whole-grain crackers with guacamole
  • popcorn with Parmesan cheese
  • celery with peanut butter and raisins


You can make many healthy and delicious meals and snacks using vegetarian foods. The sample menu above shows you what five days on a lacto-ovo vegetarian diet might look like, plus a few snack ideas to enjoy between meals.

The bottom line

A lacto-ovo-vegetarian diet is suitable if you’re interested in reducing your intake of animal products but not completely eliminating them from your diet.

This diet has been linked to several potential health benefits, including a reduced risk of obesity, heart disease, type 2 diabetes, and certain cancers.

Eating a lacto-ovo-vegetarian diet can help you eat more whole, unprocessed plant foods, to which many of the health benefits associated with this way of eating are attributed.

Be sure to pay attention to your nutrient intake and read the labels on packaged vegetarian foods to ensure that your diet is aligned with your health goals and nutrition needs.

Health Benefits Of Vegetarian Diet

A healthy vegetarian diet has numerous health benefits. It is good for a lean body and for those who want to lose weight. A vegetarian diet reduces the risk of heart disease, keeps blood pressure under control, lowers cholesterol level and improves digestion. In order to maintain your health, you should avoid food containing/derived from animal’s meat.  In vegetarian diet there are a lot of vegetables and fruits. These are good for health because they have phytochemicals, vitamins, fibers and minerals that work as antioxidants to maintain human health.

1. Boost Heart Health

A vegetarian diet has been shown to help boost your heart health in a number of different ways.

  • Lower blood pressure
  • Reduce risk of heart disease
  • Lower cholesterol

A vegetarian diet may offer these heart-healthy benefits due to foods that are higher in fiber and unsaturated fats. Both of these nutrients help manage the body’s cholesterol. Plus, a vegetarian diet has lower levels of saturated fats, total fats, and cholesterol in the diet compared to meat-based diets.

2. Help the Environment

Eating a vegetarian diet can also benefit the environment. Animals emit greenhouse gases, resulting in a larger carbon footprint than vegetables or grains. In fact, a meat-based diet increases carbon emissions 2.5 times more than a plant-based diet. These greenhouse gases contribute to global warming and climate changes around the world.

In addition to contributing to greenhouse gases, a meat-based diet requires a lot of other resources. Animals need water to survive and grow. A single chicken breast requires over 140 gallons of water. In contrast, plants generally don’t require as much water throughout their lifetime compared to their yield. A study by the European Commission revealed that a vegetarian diet could reduce water consumption by 27% to 41%.

Finally, animals require more land than plants to thrive. Cattle, in particular, take up more agricultural land than other domesticated animals and crops combined! A vegetarian diet requires less than half of the agricultural land that domesticated animals need.

3. Prevent Type 2 Diabetes

A vegetarian diet may also help you avoid Type 2 diabetes as you age. In studies, sticking to a vegetarian diet was associated with a 35% to 53% lower risk of developing diabetes.

How can plant-based foods help reduce the risk of diabetes? Risk factors for Type 2 diabetes include obesity and fat distribution in the body. Fatty tissue causes the body to be more resistant to insulin. A plant-based diet reduces saturated fats and cholesterol, which can help reduce fatty tissue in turn.

4. Manage Weight

Plant-based diets can help you manage your weight, too. While this lifestyle choice doesn’t inherently cause weight loss, it can help you cut down on fatty tissues and empty calories so that you can better manage your weight.

However, a vegetarian diet could cause you to gain weight if your portion sizes are too big or if you eat more high-calorie or high-fat foods. To best manage your weight, you should follow a vegetarian diet tailored to your health and body composition. EatLove makes it easy to find meals with the perfect balance of nutrients to help you manage your weight while sticking to a vegetarian diet.

5. Keep Your Brain Sharp

Plant-based foods can help keep your brain healthy. Studies have shown that consuming more plant-based foods could be linked to lower rates of dementia, Alzheimer’s, and cognitive impairments. This could be because produce and whole grains are rich in polyphenols, which have been found to slow the progression of neurodegenerative diseases. However, further research is needed to determine the exact correlation between a vegetarian diet and cognitive performance.

6. Prevent Cancer

Eating a vegetarian diet could also help you reduce your risk of developing cancer. Plants contain phytochemicals that may help protect your cells from damage. They are also high in nutrients, vitamins, and minerals, helping individuals remain healthier. Plus, a vegetarian diet may help manage weight — as we’ve discussed — which is a risk factor for cancer.

Additionally, red meat and processed meats have been linked to certain kinds of cancers, including colon, rectum, prostate, pancreatic, and stomach. By eliminating these meats from your diet, you can reduce cancer risk.

7. Reduce Risk of Food-Borne Illness

Have you ever had food poisoning? Not fun. While eating vegetarian doesn’t completely eliminate your risk of food-borne illness, it does significantly cut down on the risk. That’s because meat, poultry, seafood, and fish are the common culprits in cases of food-borne illness. But don’t think that a vegetarian or vegan diet will keep you from getting sick. There are still plenty of bacteria and contaminants that can appear on your produce as well.

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