When people hear the term “vegetarian diet,” they often think of veganism, likely because of its strong presence on social media. But vegetarian diets come in several different forms, each with its own rules about which animal products are allowed and which are not. These variations reflect many different reasons for choosing a plant-based diet, such as health, environmental issues, ethics, or religious beliefs. Knowing about the different types helps you see how flexible and personal plant-based eating can be.
Main Types of Vegetarianism
Vegetarianism is not just one way of eating. It actually covers a range of diets that all avoid meat, poultry, and seafood but differ when it comes to other animal products. This variety lets people pick a style that matches their views and nutrition needs.
1. Lacto-vegetarian
Lacto-vegetarians do not eat meat, poultry, seafood, or eggs, but they do eat dairy products like milk, cheese, yogurt, and butter. This makes their diet less strict than others. Lacto-vegetarians may choose this diet for health, environment, or animal welfare reasons. Dairy foods in this diet provide important nutrients like calcium, protein, and vitamin B12, though it’s good for lacto-vegetarians to pay attention to getting enough iron, since dairy is not a good iron source. To help with this, eating iron-rich plant foods along with vitamin C can help your body absorb more iron.
2. Ovo-vegetarian
Ovo-vegetarians avoid meat, poultry, seafood, and dairy, but they do eat eggs. Eggs are a useful source of protein, omega-3 fats, and vitamin B12, which can be hard to get in a diet without animal products. Ovo-vegetarians need to find other foods for calcium, since they don’t eat dairy. Good options include fortified plant milks, dark green vegetables, and calcium-set tofu.
3. Lacto-ovo vegetarian
Lacto-ovo vegetarians avoid meat, poultry, and seafood, but eat both eggs and dairy products. This is the most common type of vegetarian diet and is usually easier to follow because it includes a wide range of foods. The diet usually contains fruits, vegetables, grains, beans, nuts, seeds, dairy, and eggs. With these foods, it’s usually simpler to get enough protein, calcium, and B12. Many people pick this style because they do not want to eat meat, but are comfortable eating foods like eggs or dairy, especially if they believe the animals are well cared for.
4. Vegan
Veganism is the strictest type of vegetarian diet. Vegans avoid all animal products, not just meat, poultry, and seafood, but also eggs, dairy, honey, gelatin, and any ingredient made from animals. Vegans usually also avoid non-food products made from animals, like leather, wool, and some cosmetics. Because vegans eat only plant foods (like fruits, vegetables, grains, nuts, seeds, and beans), they must plan to make sure they get all important nutrients such as vitamin B12, iron, omega-3, calcium, and zinc, which are mainly found in animal foods.
5. Pescatarian
Pescatarians avoid meat and poultry but eat fish and seafood. They may also eat dairy and eggs; it depends on personal preference. Fish gives key nutrients such as omega-3 fats, iodine, and some proteins that can be hard to get from plants alone. Other foods in a pescatarian diet usually include grains, beans, nuts, seeds, fruits, and vegetables. This diet is for people who want mostly plant-based meals but still want the health benefits of seafood.
6. Flexitarian (Semi-vegetarian)
The flexitarian or semi-vegetarian diet is the most relaxed version. Flexitarians mainly eat plant foods but occasionally eat meat, fish, eggs, or dairy if they want. This term was introduced by dietitian Dawn Jackson Blatner, who suggested people add more plant foods to their diets, without cutting out animal products fully. The main guide for this diet is to focus on fruits, vegetables, beans, and whole grains, eat mostly plant-based protein, limit sugary and processed foods, and only eat animal products sometimes. This style can help with weight, blood pressure, and lowering diabetes risk, and is good for people wanting to eat more plant-based without making a complete switch.
What Foods Are Allowed in Each Type of Vegetarian Diet?
If you are choosing a vegetarian diet, it helps to know what foods are included or left out. All types leave out meat and poultry, but they differ mostly in whether you can eat dairy, eggs, or seafood. The table below shows what’s in or out for each style.
| Type | Dairy | Eggs | Fish/Seafood | Meat/Poultry |
|---|---|---|---|---|
| Lacto-vegetarian | Yes | No | No | No |
| Ovo-vegetarian | No | Yes | No | No |
| Lacto-ovo vegetarian | Yes | Yes | No | No |
| Vegan | No | No | No | No |
| Pescatarian | Optional | Optional | Yes | No |
| Flexitarian | Optional | Optional | Optional | Sometimes |
Sample Meals for Each Vegetarian Type
- Lacto-vegetarian: Milk with cereal, cheese pizza, yogurt parfait, beans, rice, and vegetables.
- Ovo-vegetarian: Scrambled eggs, baked goods with eggs (but no dairy), toast with plant butter, salads, nuts, and fruit.
- Lacto-ovo vegetarian: Omelets, cheese sandwiches, yogurt smoothies, vegetable lasagna, nuts, and fruit.
- Vegan: Tofu stir-fry, lentil soup, smoothie with plant milk, peanut butter sandwich, vegetable chili, nut and seed snacks.
- Pescatarian: Salmon with roasted vegetables, shrimp salad, brown rice, occasional dairy or egg dishes if chosen.
- Flexitarian: Vegetable stew most days, but sometimes grilled chicken, a fish taco, or cheese as part of the meal.
Do Culture or Religion Affect Vegetarian Diets?
For many, diet choices are closely linked to culture and religion. Throughout history, some religions and societies have promoted vegetarianism as a tradition or value, leading to unique types of vegetarian diets that still exist today.
Religious Diet Rules
Different religions have their own food rules. In Hinduism, many people follow a lacto-vegetarian diet, which means milk and other dairy are eaten but meat, poultry, and eggs are not. Jainism and some types of Buddhism also encourage lacto-vegetarian eating, based on not harming living beings (called ahimsa). Some followers are careful to avoid ingredients like rennet or gelatin, only eating animal products that don’t cause harm. Meals are planned to respect these beliefs while still being nutritious.
Vegetarianism in Different Countries
In India, a large number of people eat lacto-vegetarian food, and many Indian dishes show how meals can be tasty and filling without meat. These meals often center around lentils, beans, vegetables, and dairy. In other areas, diets may change based on location. For example, people living by the coast may follow a pescatarian diet, using fish as a main part of their cooking. In Western countries, some choose flexitarian diets to focus more on health than strict beliefs. Each country and culture has its own way of practicing vegetarianism, so the diets are varied and tied to local customs.
Summary: Main Points About Vegetarian Diets
Vegetarianism comes in many forms, each with its own foods that are included or avoided, influenced by personal choices, health, the environment, culture, or religion. Lacto-vegetarians eat dairy but not eggs; ovo-vegetarians eat eggs but not dairy. Lacto-ovo vegetarians eat both. Vegans avoid all animal products, while pescatarians include fish, and flexitarians eat mostly plants but sometimes meat, fish, dairy, or eggs. These choices let people pick what works best for them, whether it’s for health, beliefs, or taste. Changing to a more plant-based diet can bring new flavors and foods into your meals. The best vegetarian diet is one that fits your needs, gives all the nutrients you need, and works for your daily life and beliefs.