Nutrition
Vegetarian
Excludes meat and fish but allows dairy and eggs (lacto-ovo). A flexible plant-forward approach that retains key animal protein sources.
- Type
- Plant-Based
- How hard to stick to
- Easy
- Protein / carbs / fat
- 18 / 50 / 32%
The short version
People usually choose it for heart health, weight management and environmental sustainability.
Meals: 3 meals plus snacks.
What you eat
- Eggs
- Dairy
- Legumes
- Whole grains
- Vegetables
- Fruits
- Nuts & seeds
- Tofu & tempeh
- Plant proteins
- Healthy oils
What you cut back on
- Meat
- Poultry
- Fish & seafood
- Gelatin
- Animal-derived rennet
A day of eating
One day built from the Vegetarian recipes in the For The Reps app. It comes to about 1,634 calories and 68 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek Yogurt Parfait with Berries and Granola | 410 | 25 g |
| Lunch | Falafel Wrap with Tahini Sauce | 484 | 21 g |
| Dinner | Chana Masala with Basmati Rice | 511 | 17 g |
| Snack | Apple Slices with Almond Butter | 229 | 5 g |
Macros
Roughly 18% of calories from protein, 50% from carbs and 32% from fat.
On 2,000 calories a day that is about 90 g of protein, 250 g of carbs and 71 g of fat.
Before you start
Easier to meet protein needs than vegan. Watch for iron and B12 intake. Well-studied with strong health outcomes.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
