Alternative MethodsConventional Methods

January 29

Ovo-Vegetarian Diet: Tips and a Sample Meal Plan

Reading time 7 min.

A growing amount of people around the world keep to vegetarian diets for a list of health, ecological, financial, and religious reasons. There are a few different kinds of vegetarianism, including the ovo-vegetarian diet. This post explains to you everything you have to know about the ovo-vegetarian diet and includes a sample menu.

What is an ovo-vegetarian diet?

An ovo-vegetarian diet allows all animal-based foods besides eggs. Meat, poultry, fish, or dairy products like milk, yogurt, and cheese are not allowed, but whole eggs, egg whites, and egg-containing foods such as mayonnaise, egg noodles, and certain baked goods are included. Ovo-vegetarian diets are a little less popular than vegan diets, which prohibit all animal-derived foods and byproducts absolutely, as well as lacto-ovo-vegetarian diets, which allow dairy products and eggs but not meat, poultry, or fish. Well-planned vegetarian diets of any kind tend to be nutritious and very healthy. Still, there are a few reasons why someone may select an ovo-vegetarian diet over other kinds. Whole eggs are both affordable and nutritious, which makes them a great addition to almost any diet. They are an excellent source of high-quality protein, B vitamins, and anti-inflammatory compounds. In fact, some people decide to include eggs in an otherwise animal-free diet if they find it hard to meet their nutrient needs on a strictly vegan diet. An ovo-vegetarian diet would also be a good pick for someone who would like to be a vegetarian but has allergies or sensitivities to dairy products. Moreover, others may pick the diet because of religious, environmental, or ethical concerns about the treatment of animals used to produce meat and dairy. Those who are motivated by these ethical issues often make sure to only eat humanely sourced eggs and egg products.

Many potential benefits

An ovo-vegetarian diet might benefit your health in different ways. Studies suggest that people who keep to vegetarian diets normally consume more nutrient-dense foods, such as fruits, vegetables, legumes, and whole grains, compared to non-vegetarians. They also tend to eat fewer calories from added sugars and saturated fats and are better at adhering to recommendations for sodium intake. Many specialists believe that this might be the reason why vegetarians normally have better health results than non-vegetarians, but more studying is needed before a clear cause-and-effect relationship can be established.

If you’re seeking to create dietary alterations that benefit your heart, an ovo-vegetarian diet can be effective. Multiple researches demonstrate that vegetarians might have a 30–40% reduced risk of heart disease, compared to non-vegetarians. Besides, when coupled with regular exercise and stress management practices, vegetarian diets have been found to lower blood pressure and cholesterol levels, as well as reverse the accumulation of plaque within blood vessels.

Well-planned vegetarian diets might lower your risk of type 2 diabetes by enhancing blood sugar control and insulin sensitivity. A recent analysis of 14 studies showed that vegetarians are approximately 25% less likely to develop type 2 diabetes, compared to non-vegetarians. Moreover, people who already have the condition may experience improved insulin sensitivity and better blood sugar control on a vegetarian diet. The normally higher intake of whole grains, fruits, and vegetables of those on vegetarian diets seems to have a important part in diabetes prevention. More specifically, foods like dark leafy greens and root vegetables that are high in fiber, beta-carotene, vitamin C, and magnesium might have the strongest preventive effects.

Vegetarian diets are associated with a few other health and lifestyle benefits, including weight loss. Vegetarian diets are often lower in calories and might promote weight loss more effectively than omnivorous diets.

Vegetarian diets are rich in fiber and health-promoting plant compounds that can boost the growth of healthy gut bacteria, which results in better digestive function and improved immunity.

Some research demonstrates that vegetarian diets might lower cancer risk by up to 12%, though more studies are needed.

High-quality meat and dairy products can be pretty costly. So, vegetarian diets might be more affordable. Though vegetarian diets have many positive attributes, it’s vital to remember that no specific result is guaranteed.

Possible drawbacks

For the majority of people, an ovo-vegetarian diet is very safe and healthy. Nevertheless, you might fall short of obtaining certain essential nutrients if you don’t plan your diet accordingly.

Getting enough protein is vital for maintaining healthy bones, muscles, organs, skin, and hair. Many non-vegetarian diets rely on meat and dairy products for protein. As an ovo-vegetarian diet excludes these foods, you need to make sure that you’re getting protein elsewhere. Eggs, legumes, nuts, and seeds are all great protein options that are ovo-vegetarian friendly.

Some of the most typical nutrient deficiencies in vegetarian diets include iron, calcium, zinc, omega-3 fats, and vitamins D and B12. Meat, fish, and dairy products are commonly a major source of these nutrients in non-vegetarian diets. Therefore, removing them may result in deficiencies if you’re not careful to replace them with vegetarian alternatives. Here are a few foods that can provide these nutrients as you transition to an ovo-vegetarian diet:

Iron. Including eggs and plant-based sources of iron like lentils, soybeans, garbanzo beans, brown rice, iron-fortified cereals, dried fruit, pumpkin seeds, and pistachios is a smart way to meet your iron needs.

Calcium. Regularly include foods like white beans, turnip greens, arugula, bok choy, tofu, and calcium-fortified foods in your diet to ensure adequate calcium intake.

Vitamin D. Spending time in the sun is the best way to enhance vitamin D production in your skin. Eggs from pasture-raised chickens, fortified foods, and mushrooms treated with UV light are also great sources.

Vitamin B12. Eggs are a great source of vitamin B12. The same holds true for fortified foods like milk substitutes or nutritional yeast.

Zinc. Whole grains, eggs, nuts, seeds, and legumes are all good sources of zinc that are ovo-vegetarian friendly.

Omega-3 fats. Chia seeds, flax seeds, hemp hearts, and walnuts are good plant-based sources of omega-3 fats. Additionally, eggs from hens that are fed omega-3-enriched feed can provide these healthy fats.

If you notice that you’re unable to meet your needs for any of these nutrients through diet alone, consult your healthcare provider or a dietitian about taking supplements.

Vegetarian junk foods

Not all ovo-vegetarian-friendly foods are good for you. Dairy-free pastries, fried foods, processed vegetarian meat substitutes, as well as sugar-sweetened beverages, cereals, and candies, technically fit an ovo-vegetarian lifestyle but should be consumed rarely, if at all. A healthy vegetarian diet emphasizes whole, nutrient-dense foods and limits refined grains, added sugars, heavily refined oils, and other ultra-processed junk foods.

Foods to eat

While particular foods are restricted on an ovo-vegetarian diet, you have plenty of nutrient-dense options from which to pick. A well-planned ovo-vegetarian diet is perfectly comprised of a variety of whole, plant-based foods, such as: Fruit: apples, oranges, pears, berries, bananas, pineapple, mango, grapes, avocado

Vegetables: leafy greens, carrots, potatoes, asparagus, turnips, broccoli, cauliflower, cucumbers, radishes, bell peppers, cabbage, tomatoes, summer and winter squash

Grains: rice, corn, quinoa, amaranth, buckwheat, bulgur, barley, oatmeal, pasta, crackers, popcorn, cereals, bread (made without milk or butter)

Legumes: soybeans, tempeh, tofu, miso, lentils, black beans, garbanzo beans, kidney beans, peas, peanuts, pinto beans, navy beans

Nuts and seeds: walnuts, macadamia nuts, pecans, pistachios, almonds, cashews, Brazil nuts, hemp seeds, chia seeds, sunflower seeds, nut butters, flax seeds

Eggs and egg products: whole eggs, egg whites

Dairy substitutes: soy milk, almond milk, oat milk, hemp milk, cashew milk, dairy-free yogurt, dairy-free cheeses

Oils: olive, avocado, walnut, flaxseed, and coconut oils

Beverages: coffee, tea, water, mineral water, non-dairy milks

Keep in mind that just because a food is vegetarian doesn’t mean it’s good for you. To get the health advantages of an ovo-vegetarian diet, it’s essential to concentrate on whole, minimally processed foods as much as possible.

Foods to avoid

The main foods to avoid on an ovo-vegetarian diet are meats and dairy products, but particular meat-based food additives should be excluded as well. If you’re transitioning to an ovo-vegetarian diet, avoid the following:

Red meat: beef, lamb, pork

Poultry: chicken, turkey, duck

Fish and shellfish

Dairy: milk, yogurt, cheese, butter

Baked goods: breads and pastries made with milk or butter

Meat- and dairy-derived food additives: gelatin, lard, carmine, casein, whey

Other items: animal-based broths, pâté, fish sauce, certain omega-3 supplements, non-dairy creamer, Caesar dressing

You may find vegetarian alternatives for many of these foods. Still, keep in mind that these substitutes may not always be nutritionally equivalent. For instance, most dairy-free milk alternatives don’t provide the same amounts of protein and minerals as regular cow’s milk. This doesn’t make them a bad option per se, but it’s worth considering if your goal is to build a nutritionally complete vegetarian diet.

Sample menu

While nutritional needs and dietary preferences may differ, here’s an example of what five days on an ovo-vegetarian diet may look like.


Breakfast: coconut-chia pudding with frozen berries and walnuts

Lunch: lentil vegetable stew with flax crackers

Dinner: tofu-vegetable stir fry with brown rice


Breakfast: whole-grain toast with braised greens and poached eggs

Lunch: hummus-and-vegetable sandwich wrap with a side of berries

Dinner: quinoa bowl with black beans, nutritional yeast, mixed greens, guacamole, and salsa


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

Lunch: egg-salad sandwich on whole-grain bread

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


Breakfast: oatmeal with fresh fruit, hemp seeds, and slivered almonds

Lunch: leftover peanut noodles

Dinner: smoky tempeh with roasted vegetables and vegetarian mushroom risotto


Breakfast: egg-and-vegetable scramble with a side of fresh fruit

Lunch: white bean, kale, and tomato soup with whole-grain toast

Dinner: cauliflower-and-chickpea tacos with cilantro-lime cashew cream sauce


Leave your questions here

To write a comment you must
Category filter
Concern filter
Type filter

All categories

Angel Healing
$10 USD
Mental Health Advice & Tips

I can help you with past issues and give advice and tips on how to better your life. I can see through my third eye and receive messageson what you need to do …

Beings Of Light
Life Coaching
$10 USD
Discovery call

Are you interested in supporting your health with safe and effective holistic medicine? Not sure if you should switch diets, work with a health coach or explor…

Suzana Da Costa
Wellness Coaching
$50 USD
Mental Health and Holistic Lifestyle Coaching

Hi there! I’m Doug and I offer 1 on 1 Holistic Lifestyle and Mental Health Coaching sessions. Navtigating life with mental health issues of any sevarity is a h…

Doug Peterson
Wellness Coaching
$10 USD
Mental Health and Holistic Lifestyle Coaching Consultation

Hi there! I’m Doug and I offer 1 on 1 Holistic Lifestyle and Mental Health Coaching sessions. Navtigating life with mental health issues of any sevarity is a h…

Doug Peterson
Career Coaching
$195 USD
Holistic Lifestyle & Nutrition Coaching


If this sounds like you, then you don’t need a new diet… you n…

David Giddings
Bach flower therapy
$120 USD
Bach Flower Essence Consultation

Exploration of where you’re feeling stuck or limited in life and recommendations of Bach Flower Essences to help loosen and dissolve old patterns.

Suzana Da Costa
Cognitive-behavioral therapy
$100 USD
Subliminal therapy

In this service we will use Subliminal therapy and Sound healing as alternative to tradition cognitive behavioral therapy.

We are born with our thoughts. Do n…

Ahmed Amin Youssef
Psychic Reading
$10 USD
I will do oracle and tarot card readings

I will do oracle & tarot card reading in any area of your life. You will get answer from the Angelic, Elemental, Faerie or Galactic realms. I will share wi…

Wisdom Realms
Spiritual Healing
$10 USD
Intro 2 Alignment Healing Chant


That is my greeting to the spirit within you. Join me for a welcome introduction session to celebrate my arrival at Core Spirit!

For 15 minutes I wi…

Ti3rc3 Fire
$55 USD
Psychic Medium Readings

READINGS Currently, all readings will be offered virtually. Appointments are available on Tuesday and Thursday mornings between 9am-1pm (UK Time Zone). When we…

Jan Morgan
Wellness Coaching
$10 USD
Ask a Question?

Supportive reflection of a current question that you would like clarity around. Using the SMART method to seek quidance in stepping onto your path of potential…

Beverly Lynn
Oracle Cards Reading
$25 USD
Psychic Reading 15 Minutes

Well-versed in the main 5 clairs, I will Intuitively answer your questions for 15 minutes.

Jyll Hoyrup
Emotional Stress Release
$150 USD
Creatrix® Breakthrough

This is a revolutionary process, SPECIALLY designed for women. You will be able to clear your most depeest BLOCKS and limiting beliefs. 

This is the only too…

Tamar Viva
Distance Healing
$10 USD
Energy Healing (Distant)

Distant Energy healing promotes relaxation, reduces tension and stress and will support an overal sense of well being after a treatment. It is an effective ad…

Beverly Lynn
Tarot Reading
$10 USD
Tarot Reading

I offer tarot readings with a 100% accuracy rate.

I don’t do deity readings or readings about a third party. That to me, is a violation of the person.

Zara Kalil
Emotional Freedom Technique
$10 USD
Transform Your Relationship With Your Money

In this session, you will learn the basics of Emotional Freedom Technique, or EFT. Together we will use that technique, sometimes called simply tapping, to sor…

Nancy Allen
Personal Development Coaching
$10 USD
Anxiety and Depression - Coaching Consultation and Assessment Call

Are you looking to begin making a change in your life and become the best version of yourself by breaking free from the emotional barriers that has been blocki…

Amritha Kailas
Mind Control
$72 USD
Women's Emotional Wellness and Transformation Coaching

Are you dealing with confusion, low esteem, anxiety, depression, overthinking , relationship issues and trying to find focus, confidence, purpose, peace and b…

Amritha Kailas
Past Life Regression
$10 USD
Soul Readings

Your Soul is an accumulated repository of existential experience.

Access your creativity, things you learned from past lives.

Healing, you learned how to mak…

Core of Your Spirit
Emotional Freedom Technique
$105 USD
EFT tapping - Heal your past and uncover your authentic self

EFT (Emotional Freedom Techniques) is also know as EFT tapping. It is a mind-body approach which helps us to improve our physical, emotional and mental well-be…

Sina Weber
Tarot Reading
$10 USD
Single Card Pull

I will pull one single card for you to answer any question or concern. Typically, these types of quick readings are good for yes or no questions or simple answ…

Megan Zavar
Tarot Reading
$10 USD
One Question Tarot Reading

I’ll answer your question through Tarot and Oracle cards. I don’t restrict myself on the number of cards which will be used to give you guidance and clarity on…

Shanen Keith Hernandez
Tarot Reading
$10 USD
Love Reading

You can ask me up to 3 questions about your love situation and I will answer them all.

Tarot Reading
$10 USD
General Tarot Reading

A three card spread to help you identify issues in your life and how to resolve them.