We at PlantPowered.fit are passionate about the vegan lifestyle because we believe it’s the most sustainable choice for people, the planet, and animals. However, we understand that some of our readers may still consume meat and other animal products, but may be considering reducing their intake. We’re here to help! If you’re thinking about becoming a vegetarian, it can be daunting to decide which type of vegetarianism is right for you (hint: go vegan!). In this post, we’ll break down the seven most common types of vegetarians and provide examples of each, so you can make an informed decision.
Lacto-ovo Vegetarian
A lacto-ovo vegetarian is someone who doesn’t eat meat, fish, or poultry, but still includes dairy products and eggs in their diet. This is considered to be the most common type of vegetarian there is. The reasons for adopting this lifestyle vary from person to person. Some choose to do so for ethical reasons, such as opposing animal cruelty, while others may do so for health reasons, such as reducing their risk of heart disease or cancer. Additionally, some might choose to follow this diet for environmental reasons, as it has been shown to have a lower carbon footprint compared to a diet that includes meat.
Examples of lacto-ovo vegetarian meals:
- Vegetarian lasagna made with ricotta cheese and vegetables
- Omelet with spinach, feta cheese, and tomatoes
- Grilled cheese sandwich with tomato soup
Lacto Vegetarian
A lacto-vegetarian diet is similar to a lacto-ovo diet in that it excludes meat, fish, and poultry. However, lacto-vegetarians also omit eggs from their diet, while still consuming dairy. Some people who follow this diet may also choose to incorporate plant-based alternatives to dairy products, such as almond milk or tofu-based cheese. This type of diet can provide many health benefits, including a reduced risk of heart disease, cancer, and high blood pressure. Additionally, it can help promote environmental sustainability by reducing the demand for animal-based products. Overall, a lacto-vegetarian diet can be a healthier and more ethical choice compared to an animal-based diet for those looking to reduce their consumption of animal products while still enjoying a varied and nutritious diet.
Examples of lacto vegetarian meals:
- Macaroni and cheese made with cheddar cheese and milk
- Yogurt with granola and fruit
- Vegetarian pizza with cheese and vegetables
Ovo Vegetarian
An ovo-vegetarian is a type of vegetarian who does not consume meat, fish, poultry, or dairy products, but still eats eggs. This dietary choice is perhaps the least common, but is still often made for ethical or health reasons. Ovo-vegetarians may choose to include eggs in their diets because they are rich in protein and other nutrients, or simply because they are accustomed to them and do not want to give up that part of their diet. Some ovo-vegetarians may choose to consume only free-range or organic eggs, as they believe that these types of eggs are produced in a more humane and environmentally friendly way. Overall, ovo-vegetarianism is a unique and individualized choice that can provide a variety of health benefits and ethical considerations compared to a full animal-based diet, for those who choose to follow this dietary lifestyle.
Examples of ovo vegetarian meals:
- Scrambled eggs with toast and avocado
- Egg salad sandwich
- Frittata with vegetables and herbs
Pescatarian
A pescatarian is someone who follows a diet that excludes meat and poultry but includes fish. While some pescatarians consume dairy products and eggs, others may avoid them as well. Folks who choose this type of diet often do so for health reasons, such as reducing the risk of heart disease, or for environmental reasons, such as reducing the carbon footprint associated with meat production, as do the other different types of vegetarians. However, it is important to note that this fails to consider the impact on marine life and the marine ecosystem. Pescatarians may choose to consume certain types of fish that are high in omega-3 fatty acids, which are believed to have numerous health benefits.
Examples of pescatarian meals:
- Grilled salmon with roasted vegetables
- Sushi rolls with avocado and cucumber
- Fish tacos with salsa and guacamole
Flexitarian
A flexitarian is a person who sometimes follows a plant-based diet and occasionally includes meat or fish in their meals. Also known as semi-vegetarians, they are often looking to reduce their meat intake for ethical, environmental, or health reasons. By adopting a flexitarian diet, they can still enjoy some of the health benefits of a plant-based diet and still succumb to their cravings for meat or fish. Additionally, flexitarians can have a positive impact on the environment by marginally reducing the demand for meat production and consumption. So, when you really break it down, a flexitarian is not strictly a vegetarian, but rather someone who is making a conscious effort to reduce their meat intake while still maintaining their preferred diet.
Examples of flexitarian meals:
- Veggie burger with sweet potato fries
- Stir-fry with tofu and vegetables
- Grilled chicken with quinoa salad
Vegan
A vegan is someone who follows a plant-based diet and refrains from consuming any animal products. This includes meat, fish, poultry, dairy products, eggs, and honey. Additionally, vegans often avoid using or wearing products derived from animals, such as leather, wool, and silk. Many vegans choose this lifestyle for ethical reasons because they understand the importance of reducing harm to animals. Others choose a vegan diet for health reasons, as research suggests that plant-based diets can provide numerous health benefits. Research suggests that a plant-based diet can reduce the risk of heart disease, type 2 diabetes, and certain types of cancer. Additionally, plant-based diets are high in fiber and can help regulate digestion and promote satiety. By choosing a plant-based diet, individuals can enjoy a nutritious and sustainable lifestyle while also reducing their risk of chronic disease. Whatever the reason, being a vegan requires careful consideration and attention to one’s diet and lifestyle choices, also known as next-level mindfulness.
Examples of vegan meals:
Raw Vegan
A raw vegan does not consume any cooked or processed foods, including animal products.
Examples of raw vegan meals:
- Green smoothie with kale, banana, and almond milk
- Raw vegan sushi rolls with avocado and sprouts
- Raw vegan cheesecake made with nuts and fruit
There you have it. While all types of vegetarianism have benefits, veganism stands out as the most ethical, environmentally sustainable, and health-conscious option. Choosing to live a vegan lifestyle reflects a deep commitment to animal welfare, as it involves abstaining from any products that exploit or harm animals. Additionally, a plant-based diet is one of the most effective ways to reduce your carbon footprint and contribute to environmental sustainability. Research has linked veganism with numerous health benefits, including a lower risk of heart disease, cancer, and type 2 diabetes. For more on that, be sure to check out The China Study.
While it’s important to ensure that you’re getting all the nutrients you need on a vegan diet, there are plenty of plant-based sources of protein, iron, and calcium to choose from. By choosing veganism, you can make a positive impact on the world while also enjoying delicious and nutritious plant-based meals.
We hope this guide was helpful in explaining the different types of vegetarians. Remember, there’s no one right way to be a vegetarian, so choose the type that works best for you and your lifestyle (but yeah, go vegan!) Happy eating!