Category: Vegetarian Diet

Our vegetarian section covers lacto-, ovo-, and lacto-ovo-vegetarian meal plans, recipes, and food lists – built for people who eat dairy and eggs but not meat, poultry, or fish. Plans run from 1,200 to 2,500 kcal per day, and cover vegetarian for weight loss, high-protein vegetarian, budget vegetarian, vegetarian keto, vegetarian Mediterranean, and condition-specific plans (vegetarian for diabetes, vegetarian for high cholesterol, vegetarian for PCOS).

Every vegetarian plan is macro-balanced so protein comes in at or above 0.8 g/kg body weight (higher for active readers), pulled from eggs, dairy, legumes, tofu, tempeh, and whole grains. Nutrition data is calculated per meal against the Nutritionix database and USDA references. Recipe cards flag the nutrients most likely to need attention: iron and iron-absorption pairing, vitamin B12 (dairy and eggs cover this if intake is regular; supplementation may still be reasonable), omega-3, zinc, and vitamin D.

Condition-specific content is written or reviewed by a Registered Dietitian on our team – Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova – and medically reviewed by Franco Cuevas, MD. Recipes are developed and tested by our Food Editor Damla Sengul, whose Turkish repertoire is naturally vegetarian-friendly, alongside Latin American and traditional Ecuadorian vegetarian dishes from Andrea and Mirian Montalvo. Every plan is printable and every recipe has been cooked in our kitchen; if you find something that doesn’t add up, tell us at social@dietsmealplan.com.