A Complete Guide and Meal Plan for the Ovo-Vegetarian Diet

Vegetarian diets are becoming more popular around the world for a variety of health, environmental, financial, and religious reasons.
Vegetarianism comes in many forms, including the ovo-vegetarian diet.
This video covers everything there is to know about the ovo-vegetarian diet and includes a sample menu.

Estimated reading time: 8 minutes

What is an ovo-vegetarian diet?

Except for eggs, an ovo-vegetarian diet excludes all animal-based foods.
Meat, poultry, fish, and dairy products such as milk, yogurt, and cheese are not permitted, but whole eggs, egg whites, and egg-containing foods such as mayonnaise, egg noodles, and certain baked goods are.
Ovo-vegetarian diets are less popular than vegan diets, which completely exclude all animal-derived foods and byproducts, and lacto-ovo-vegetarian diets, which include dairy products and eggs but not meat, poultry, or fish.
Vegetarian diets of any kind are generally nutritious and very healthy. Nonetheless, there are several reasons why someone might prefer an ovo-vegetarian diet over others.

Whole eggs are inexpensive and nutritious, making them an excellent addition to almost any diet. They are high in high-quality protein, B vitamins, and anti-inflammatory compounds.
Indeed, some people choose to include eggs in an otherwise animal-free diet if they are unable to meet their nutritional needs on a strictly vegan diet.

An ovo-vegetarian diet would also be a good option for someone who wants to be a vegetarian but has dairy allergies or sensitivities.

Others may follow the diet due to religious, environmental, or ethical concerns about the treatment of animals used to produce meat and dairy products.

Those who are motivated by ethical issues are more likely to consume only humanely sourced eggs and egg products.

An ovo-vegetarian diet may be beneficial to your health in a variety of ways

1 – May contribute to improved diet quality :
According to research, vegetarians consume more nutrient-dense foods, such as fruits, vegetables, legumes, and whole grains, than non-vegetarians.
They also consume fewer calories from added sugars and saturated fats and adhere to sodium intake recommendations better.
Many experts believe that this is why vegetarians have better health outcomes than non-vegetarians, but more research is needed to establish a clear cause-and-effect relationship.

2 – Good for your heart :
An ovo-vegetarian diet may be beneficial if you want to make dietary changes that will benefit your heart.
Several studies have found that vegetarians may have a 30-40% lower risk of heart disease than non-vegetarians.
Furthermore, vegetarian diets have been shown to lower blood pressure and cholesterol levels, as well as reverse plaque accumulation within blood vessels, when combined with regular exercise and stress management practices.

3 – Promotes balanced blood sugar :
Vegetarian diets that are well-planned may lower your risk of type 2 diabetes by improving blood sugar control and insulin sensitivity.

According to a recent review of 14 studies, vegetarians are approximately 25% less likely to develop type 2 diabetes than non-vegetarians.
A vegetarian diet may also improve insulin sensitivity and blood sugar control in people who already have the condition.
The higher intake of whole grains, fruits, and vegetables found in vegetarian diets appears to play an important role in diabetes prevention.
Foods high in fiber, beta-carotene, vitamin C, and magnesium, such as dark leafy greens and root vegetables, may have the strongest preventive effects.

Other advantages

Other health and lifestyle benefits associated with vegetarian diets include:

Loss of weight. Vegetarian diets are typically lower in calories than omnivorous diets and may promote weight loss more effectively.

Promote gut health. Vegetarian diets are high in fiber and plant compounds that promote the growth of healthy gut bacteria, resulting in better digestive function and immunity.

Cancer risk may be reduced. More research is needed, but some studies suggest that vegetarian diets may reduce cancer risk by up to 12%.

Less expensive. High-quality meat and dairy products can be quite costly. As a result, vegetarian diets may be less expensive.
Although vegetarian diets have many advantages, it is important to remember that no specific outcome is guaranteed.

Possible drawbacks

An ovo-vegetarian diet is very safe and healthy for the majority of people. However, if you do not plan your diet properly, you may fall short of obtaining certain essential nutrients.

Inadequate protein intake

Protein is necessary for the maintenance of healthy bones, muscles, organs, skin, and hair.
For protein, many non-vegetarian diets rely on meat and dairy products. Because an ovo-vegetarian diet excludes these foods, you must ensure that you get your protein from other sources. Eggs, legumes, nuts, and seeds are all excellent ovo-vegetarian protein sources.

Vitamins, minerals, and omega-3 fatty acids

Iron, calcium, zinc, omega-3 fats, and vitamins D and B12 are among the most commonly deficient nutrients in vegetarian diets.
In non-vegetarian diets, meat, fish, and dairy products are frequently a major source of these nutrients. As a result, removing them may result in deficiencies if you do not replace them with vegetarian alternatives.
Here are a few foods that can help you transition to an ovo-vegetarian diet and provide these nutrients:

Iron. Including eggs and plant-based iron sources such as lentils, soybeans, garbanzo beans, brown rice, iron-fortified cereals, dried fruit, pumpkin seeds, and pistachios is an excellent way to meet your iron requirements.
Calcium. To ensure adequate calcium intake, include foods like white beans, turnip greens, arugula, bok choy, tofu, and calcium-fortified foods in your diet on a regular basis.
The vitamin D. The best way to promote vitamin D production in your skin is to spend time in the sun. Good sources include pasture-raised chicken eggs, fortified foods, and mushrooms treated with UV light.
B12 vitamin Eggs are an excellent source of vitamin B12. The same can be said for fortified foods such as milk substitutes or nutritional yeast.
Zinc. Whole grains, eggs, nuts, seeds, and legumes are all ovo-vegetarian-friendly zinc sources.
Omega-3 fatty acids Plant-based omega-3 fat sources include chia seeds, flax seeds, hemp hearts, and walnuts. Eggs from hens fed omega-3-enriched feed can also provide these healthy fats.
If you find that you are unable to meet your nutritional needs through diet alone, talk to your doctor or a dietitian about taking supplements.

Junk foods for vegetarians

Not all ovo-vegetarian foods are nutritious.
Dairy-free pastries, fried foods, processed vegetarian meat substitutes, as well as sugar-sweetened beverages, cereals, and candies, are technically permissible for an ovo-vegetarian diet but should be consumed sparingly, if at all.
A healthy vegetarian diet focuses on whole, nutrient-dense foods while limiting refined grains, added sugars, highly refined oils, and other ultra-processed junk foods.

Foods to consume

Though certain foods are prohibited on an ovo-vegetarian diet, there are plenty of nutrient-dense options to choose from.
A well-planned ovo-vegetarian diet should include a variety of whole, plant-based foods like:
Apples, oranges, pears, berries, bananas, pineapple, mango, grapes, and avocado are examples of fruits.
Leafy greens, carrots, potatoes, asparagus, turnips, broccoli, cauliflower, cucumbers, radishes, bell peppers, cabbage, tomatoes, summer and winter squash are all examples of vegetables.
Rice, corn, quinoa, amaranth, buckwheat, bulgur, barley, oatmeal, pasta, crackers, popcorn, cereals, and bread are examples of grains.
Soybeans, tempeh, tofu, miso, lentils, black beans, garbanzo beans, kidney beans, peas, peanuts, pinto beans, and navy beans are examples of legumes.
Walnuts, macadamia nuts, pecans, pistachios, almonds, cashews, Brazil nuts, hemp seeds, chia seeds, sunflower seeds, nut butters, and flax seeds are examples of nuts and seeds.
Eggs and egg products such as whole eggs and egg whites
Soy milk, almond milk, oat milk, hemp milk, cashew milk, dairy-free yogurt, and dairy-free cheeses are all dairy substitutes.
Olive, avocado, walnut, flaxseed, and coconut oils are examples of healthy oils.
Coffee, tea, water, mineral water, and nondairy milks are examples of beverages.
Remember that just because something is vegetarian doesn’t mean it’s healthy. To reap the health benefits of an ovo-vegetarian diet, it is critical to consume as many whole, minimally processed foods as possible.

Avoidance foods

Meats and dairy products are the main foods to avoid on an ovo-vegetarian diet, but certain meat-based food additives should also be avoided.
Avoid if you’re transitioning to an ovo-vegetarian diet.
Beef, lamb, and pork are examples of red meat.
Chicken, turkey, and duck are examples of poultry.
Shellfish and fish
Dairy products such as milk, yogurt, cheese, and butter
Baked goods containing milk or butter, such as breads and pastries
Food additives derived from meat and dairy, such as gelatin, lard, carmine, casein, and whey
Other items include animal broths, pâté, fish sauce, omega-3 supplements, nondairy creamer, and Caesar dressing.
Many of these foods may have vegetarian alternatives. Keep in mind, however, that these substitutes are not always nutritionally equivalent.

Most dairy-free milk alternatives, for example, do not contain the same amounts of protein and minerals as regular cow’s milk. This isn’t to say they’re a bad option, but it’s something to think about if you want to build a nutritionally complete vegetarian diet.

Though nutritional requirements and dietary preferences vary, here’s an example of a five-day ovo-vegetarian diet.

Monday

Breakfast: With frozen berries and walnuts, make a coconut-chia pudding.

Lunch: Flax crackers with lentil vegetable stew

Dinner: stir-fry of tofu and vegetables with brown rice

Tuesday

Breakfast: Poached eggs on whole-grain toast with braised greens

Lunch: hummus-and-vegetable sandwich wrap with berries on the side

Dinner: Black bean quinoa bowl with nutritional yeast, mixed greens, guacamole, and salsa

Wednesday

Breakfast: spinach, hemp protein powder, cashew milk, almond butter, bananas, ginger, and avocado green smoothie

Lunch: Sandwich with egg salad on whole-grain bread

Dinner: edamame, purple cabbage, and cilantro with spicy peanut noodles

Thursday

Breakfast: Fresh fruit, hemp seeds, and slivered almonds in oatmeal

Lunch: unused peanut noodles

Dinner: vegetarian mushroom risotto and smoked tempeh with roasted vegetables

Friday

Breakfast: Scrambled eggs and vegetables with fresh fruit on the side

Lunch: Soup of white beans, kale, and tomato served with whole-grain toast

Dinner: Tacos with cauliflower and chickpeas and a cilantro-lime cashew cream sauce

The ovo-vegetarian diet, which excludes all animal products except eggs, is a type of vegetarianism.
This way of eating, as long as it is well planned, can provide all of the nutrients your body requires and may offer a variety of benefits, including a lower risk of heart disease and diabetes.

If you plan to switch to an ovo-vegetarian diet, make sure to include a variety of whole grains, legumes, nuts, seeds, vegetables, and fruits to get the most out of your diet.