Vegetarian
Excludes meat and fish but allows dairy and eggs (lacto-ovo). A flexible plant-forward approach that retains key animal protein sources.
Goal of the plan
Source best-for note: Heart health, weight management, environmental sustainability.
Who it is for
The source category is Plant-Based, with difficulty marked Easy.
Example meals and foods
The source macro split is 18% protein, 50% carbohydrate, and 32% fat.
Meal timing: 3 meals plus snacks.
- Eggs
- Dairy
- Legumes
- Whole grains
- Vegetables
- Fruits
- Nuts & seeds
- Tofu & tempeh
- Plant proteins
- Healthy oils
Foods to limit or adapt
- Meat
- Poultry
- Fish & seafood
- Gelatin
- Animal-derived rennet
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionEasier to meet protein needs than vegan. Watch for iron and B12 intake. Well-studied with strong health outcomes.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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