Eating Healthy as a Vegetarian (Yes, It’s Totally Doable)

Going vegetarian? Nice! It can actually be one of the healthiest ways to eat — as long as you're not just replacing meat with fries and calling it a day. Like any diet, it’s all about variety, balance, and not overdoing it with any one thing.

What Does Being a Vegetarian Mean?

Being vegetarian just means cutting out all kinds of meat — that includes burgers, hot dogs, chicken, 
and even fish. But within the vegetarian world, there are a few types:

Lacto-Ovo Vegetarians

These folks avoid meat but still eat eggs and dairy products like milk, cheese, and yogurt.

Vegans

Vegans skip anything that comes from animals — no meat, no eggs, no dairy, not even honey. It’s the most plant-focused of all the vegetarian styles.

So... Where Do You Get Your Protein?

One of the biggest myths about being vegetarian is that it’s hard to get enough protein. Truth is, most people already eat more protein than they actually need.

Great Protein Sources for Vegetarians

• Lacto-ovo vegetarians: Eggs and dairy products like cheese and milk are solid protein sources.

• Vegans: Lean on foods like nuts, seeds, tofu, tempeh, lentils, chickpeas, and other beans.

The Power of Beans

There are tons of options: kidney beans, lentils, pinto beans, split peas, black beans... the list goes on. And get this — one cup of cooked beans has about the same protein as two ounces of meat!

Nuts are also packed with protein, but they come with more fat, so enjoy them in moderation.

Important Nutrients to Watch

While eating plant-based is super healthy, there are a few nutrients vegans especially should keep an eye on.

Vitamin B12

This vitamin helps with energy and brain function. Since it’s mostly found in animal products, vegans should get it from:

• Fortified foods like some soy milks and cereals
• B12 supplements (easy and reliable)

Calcium 

Vegans can still get calcium from: 

• Fortified orange juice
• Fortified soy or almond milk
• Leafy greens like spinach and kale
• Beans (they have some calcium, too!)

Vitamin D

Your body makes this from sunlight, but if you’re not getting enough sun, look for fortified foods or take a simple supplement.

Being vegetarian doesn’t mean your meals have to be boring or bland — or that you’ll be missing out on important nutrients. With a little planning and variety, plant-based eating can be super satisfying and healthy.

Stay balanced, experiment with new foods, and enjoy what you eat. You’ve got this.