Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

The ovo-vegetarian is a flexible type of vegetarianism that allows for the consumption of eggs (typically cage-free and unfertilized) but excludes all other animal products, including dairy and sometimes honey. The prefix “ovo-” comes from the Latin word for egg. 

The diet is mostly for people who are lactose-intolerant or allergic to dairy products.

A true vegetarian excludes all animal products, including poultry or fish. Other variations of vegetarianism include:

• Vegan: People who do not eat meat, poultry, fish, eggs, dairy, or other animal products such as honey or gelatin 
• Semi-vegetarians: People who do not eat red meat but may eat poultry or fish
• Lacto-vegetarians: People who avoid animal flesh including meat, poultry, fish, or eggs but do eat dairy products
• Ovo-vegetarians: People who do not eat any meat, poultry, fish, or dairy products but do eat eggs
• Lacto-ovo vegetarians: People who eat no meat, poultry, or fish but do eat eggs and dairy products
• Raw foodists: People who are vegans and mainly consume raw fruits, vegetables, legumes, sprouts, and nuts
• Fruitarians: People who follow a diet that includes fruits, nuts, seeds, and other plant foods
• Flexitarians: People who follow a mostly vegetarian diet but occasionally eat meat and fish

People follow vegetarianism and veganism for various reasons, including health, environmental, financial, ethical, and religious reasons.

The basic principles of a vegetarian diet include eating plenty of fruits and vegetables, whole grains, legumes (such as beans, soy, and lentils), nuts, and seeds.

Research has suggested that vegetarians and vegans are less likely to be overweight, have high blood pressure, get heart disease, or develop type II diabetes.

Foods that are allowed

• Fruits: Apples, oranges, pears, berries, bananas, pineapple, mango, grapes, and avocado (fresh, frozen, and canned)
• Vegetables: Leafy greens, carrots, potatoes, asparagus, turnips, broccoli, cauliflower, cucumbers, radishes, bell peppers, cabbage, tomatoes, and squash
• Grains: Rice, corn, quinoa, amaranth, buckwheat, bulgur, barley, oatmeal, pasta, crackers, popcorn, cereals, and bread
• Legumes: Soybeans, tempeh, tofu, miso, lentils, black beans, pinto beans, kidney beans, and peas
• Nuts and seeds: Walnuts, macadamia nuts, pecans, pistachios, almonds, cashews, Brazil nuts, hemp seeds, chia seeds, sunflower seeds, flaxseeds, and nut butter 
• Eggs and egg products: Whole eggs and egg whites
• Dairy substitutes: Soy milk, almond milk, oat milk, hemp milk, cashew milk, dairy-free yogurt, and dairy-free cheese
• Oils: Olive, avocado, walnut, flaxseed, and coconut
• Beverages: Coffee, tea, water, mineral water, and non-dairy milk
• Herbs and spices: Fresh or dried herbs and spices

Foods that must be avoided

• Red meat: Beef, lamb, and pork
• Poultry: Chicken, turkey, and duck
• Fish: All fish and shellfish
• Dairy: Milk, yogurt, cheese, and butter
• Baked goods: Bread and pastries made with milk or butter
• Meat and dairy-derived food additives: Gelatin, lard, carmine, casein, and whey
• Other items: Animal-based broths, fish sauce, certain omega-3 supplements, and non-dairy creamers

In addition, it is important to try to limit the intake of ultra-processed foods because they are high in unhealthy ingredients, such as added sugar and sodium.

1. Promotes digestive health

Vegetarian diets tend to be high in fiber, which is essential for digestive health. Fiber promotes the growth of healthy gut bacteria that lead to better digestive function, preventing diseases such as constipation, hemorrhoids, and diverticular disease.

2. Improves overall diet quality

Studies suggest that following vegetarian diets encourages the consumption of more nutrient-dense foods such as fruits, vegetables, legumes, and whole grains while reducing the consumption of saturated fats.

3. Aids weight management

Because plant-based foods tend to be lower in calories and fat than animal-derived foods, a vegetarian diet has been linked with lower body weight and reduced risk of obesity.

4. Lowers disease risk

Studies have shown that a vegetarian diet may help protect against conditions such as heart disease, type II diabetes, and certain types of cancer because plant-based foods are high in fiber, antioxidants, and phytochemicals, which promote better health.

5. Helps regulate blood sugar levels

People who follow a vegetarian diet tend to have a higher intake of whole grains, fruits, and vegetables, which help prevent blood sugar spikes by improving insulin sensitivity.

6. Promotes heart health

Several studies have suggested that vegetarians may have a 30%-40% reduced risk of heart disease. A vegetarian diet along with regular exercise lowers blood pressure and cholesterol levels and reverses the accumulation of plaque within the blood vessels.

7. More affordable

Plant-based diets tend to be more affordable than diets that include meat and animal products because plant-based foods are typically less expensive than animal-derived foods. Many plant-based foods are also more sustainably obtained.

Inadequate protein intake

Protein is essential for several bodily functions including maintaining healthy bones, muscles, organs, skin, and hair. To ensure you are getting enough protein on an ovo-vegetarian diet, include plenty of high-protein plant foods in your diet, such as beans, lentils, tofu, tempeh, nuts, and seeds.

Nutrient deficiencies

Although an ovo-vegetarian diet can be healthy, you may miss out on certain nutrients such as iron, calcium, zinc, omega-3 fatty acids, and vitamins D and B12 if you do not eat animal products. To make sure you are getting all the necessary nutrients, add whole grains, nuts, seeds, legumes, and fortified foods to your diet.

Unhealthy vegetarian junk foods

There are plenty of unhealthy vegetarian or vegan junk foods such as French fries, chips, cookies, and candy, which are calorie-dense and harmful to your health. When you choose snacks, opt for those that are minimally processed and made with whole, unprocessed ingredients.