The 12 Best Vegan Protein Bars

The 12 Best Vegan Protein Bars

Whether you need post-pickleball game fuel or a hearty on-the-go snack, these vegan protein bars fit the bill.

Check out our list of the 12 best vegan protein bars to easily amp up your protein intake!


GoMacro’s sustainable bars are all the rage, and here’s why. They are larger and heartier than your average vegan protein bar, available in the most delectable flavors, and sustainably made! Our top pick for protein intake? The Protein Decadence MacroBar, which boasts a rich, chocolaty flavor with pockets of crunchy almond pieces.


Power through your day with a POSSIBLE Meal Bar! A strategic combination of organic, vegan, and gluten-free ingredients make up these delicious snacks. Each serving contains 20g of protein and provides a good source of magnesium and healthy fats.

Clif Builders

Meet the classic Clif Bar’s protein-packed sibling, Builders Protein! So the next time you hit the gym or your fancy new WFH desk treadmill, rip open one of these bars to help rebuild and repair your muscles with 20g of clean plant protein.

No Cow

Let us put you onto No Cow’s Protein Bars and Dipped Protein Bars! These snackable sweets come in a variety of droolworthy flavors—with stellar nutrition facts. They’re low in fat and sugar (just 1g) and high in fiber and protein. What more could you wish for?

Real Food Bar

Real Food Bar makes their vegan protein bars from—well, real food! Specifically, pea protein, coconut oil, nut butter, and even hidden veggies like kale and cauliflower. The current flavor lineup includes Cherry Cashew, Peanut Butter, Peanut Butter Chip, Chocolate Sea Salt, and Espresso Chip.

The 12 Best Vegan Protein Bars

IQ Bar

Just because something is vegan, doesn’t mean it’s loaded with carbs! Exhibit A: IQ Bar’s vegan keto protein bars. With a wicked portfolio of flavors like Matcha Chai, Lemon Blueberry, and Chocolate Sea Salt, IG Bar makes something for everyone! Can’t decide? Order the 7 Bar Sampler to try all of the flavors.


Misfits’ chocolate-covered plant-based bars are the ultimate protein-enhanced dessert dupe. We’re talking about flavors like Choc S’mores, Cookie Dough, Cookie Butter, White Choc Caramel, Strawberries & Cream, and more! But don’t let these rich flavors throw you off, each vegan, gluten-free bar offers 15g of protein and just 1g of sugar!


Have you tried lupini beans before? These sustainable legumes offer three times the protein of eggs, three times the fiber of oats, and all nine amino acids. Lupii uses this powerful ingredient as a base for their vegan protein bars. So, why not order a box to give ‘em a try?


What’s tasty, nutritious, and R.E.D.D. all over? Why, R.E.D.D.’s vegan protein bars, of course! In addition to fiber and protein, these energy-inducing snacks feature an adaptogenic mushroom blend, prebiotics, and probiotics.

Why Bars

This Michigan-based vegan food brand produces its protein bars in small batches using organic, vegan, and gluten-free ingredients. Whether you’re a fruity or chocolaty person, Why Bars stocks a flavor for you—from Zesty Lemon to Super Cacao!



You may have seen these eye-catching bars at Trader Joe’s—and let us just say, they taste even better than they look! Barebells’ vegan Salty Peanut and Hazelnut Nougat Plant-Based Protein Bars come in at 15g of protein, 1g of sugar, and 220 calories a pop. Best of all, they taste like candy bars!

Picky Bars


Picky Bars’ new Nut Butter Bars are just what you need to take your post-workout snacking to the next level. Created by athletes, for athletes, these bars are loaded with clean ingredients that will make you feel like a gold medalist.

Best Vegan Brunch Recipes

Best Vegan Brunch Recipes

Are you looking for inspiration for your next vegan brunch? Get inspiration from these wholesome vegan brunch recipes that are easy to makecomforting, and incredibly tasty.

We’ve listed more than 25 of our best brunch recipes that help you get ready for the ultimate Sunday brunch at home! Browse through this list, and take your pick: from frittata muffins, and homemade spreads, to fluffy pancakes – all vegetarian and vegan-friendly. Hopefully, you will get as excited about brunch as we are!

1. Vegan Crepes
Vegan crepes are thin, light, and every bit as delicious as regular french crepes. Fill them with homemade Nutella for the perfect breakfast or brunch.

2. Vegan Banana Bread
One-bowl, one-fork, 7-ingredient vegan banana bread. We developed this recipe so that you can make the best, easiest vegan banana bread any time you feel like it, without needing complicated vegan ingredients.
3. Vegan French Toast
Vegan french toast is one of the best weekend breakfasts ever. This recipe makes a perfectly thick french toast that is crispy on the outside, and silky on the inside. Best of all? You can make this recipe in just 15 minutes!
4. Vegan frittata
Would you believe me if I told you that this eggless vegan frittata, made in 15 minutes with chickpea flour, is just as good as a traditional frittata? This vegan frittata is crisp on the outsidesoft and moist on the inside, and for some reason, it feels like eating a regular egg frittata.
5. Homemade granola
This homemade granola is a wholesome and crunchy recipe made with a few simple whole food plant-based ingredients. It is the perfect make-ahead breakfast and brunch idea to eat with plant-based yogurt and fresh fruit.
Best Vegan Brunch Recipes
6. Chickpea Muffins
They are very similar to vegan mini quiches, and made with chickpea flour – so you can customize them with any vegetables of your choice. A colorful and tasty addition to a vegan brunch buffet!
7. Vegan oatmeal pancakes
These vegan oatmeal pancakes with apples are a simple and healthy oatmeal pancake recipe without eggs and without milk, perfect to enjoy with a glass of orange juice on a Sunday morning. They are lightmoistnutritioussweet, and full of apple flour.
8. Vegan egg salad
If you are looking for a great, quick, and fulfilling vegan brunch or snack idea, you need to try this vegan egg salad. Made with tofu, vegan mayo, and herbs, it’s great on a sandwich or on top of slices of cucumber.
9. Muffins with oat flour
healthy and tasty brunch option that is also ideal as a snack. They are easy to make and contain plenty of dietary fiber and natural sugar that will give you a slow release of energy and keep you full longer.
10. Tomato confit
Tomatoes made this way can elevate any kind of meal; as a juicy side dish, a starter served with toasted bread, or as a topping on a serving of tofu scramble.
11. Easy oat cookies with raisins
Oat cookies with raisins are a great make-ahead recipe for those weeks when you need a quick-to-go breakfast or a healthy snack.
12. Vegan pancakes
Soft, tall, fluffy, and easy to make, these vegan pancakes are the best pancakes you’ll ever have. After many rounds of testing, we are happy to share our tips to make the best homemade vegan pancakes ever.
13. Vegan tuna
Vegan tuna is a quick and easy recipe made with mashed chickpeas. It’s the perfect replacement for tuna in a sandwich or served on cucumber or in cherry tomatoes as a savory brunch dish.
14. Tofu scramble
Tofu scramble is the perfect breakfast and brunch recipe. Its texture is soft and creamy, just like really good scrambled eggs.
15. Healthy Granola bars with peanut butter
You can make them in just over half an hour, without cooking or baking, and have them ready for a quick on-the-go breakfast, or as a healthy snack.
17. 7-ingredient vegan apple cake
You won’t believe how soft, moist and easy this cake is. We love it so much that we even made a whole-wheat one and one filled with our mouthwatering vegan custard. Want a muffin version – make these 30-minute apple muffins instead.
18. Savory chickpea crepes
Chickpea crepes are the vegan version of savory French pancakes. They are truly delicious and easy to make (especially with this easy bechamel sauce) – perfect when you feel like eating something different.
19. Tomato bruschetta
Tomato bruschetta is crunchyjuicygarlicky and perfect as an appetizer, dinner, or even for brunch. The recipe is simple, and you can make it in 10 minutes with a few ingredients.
20. Cinnamon rolls
Our vegan cinnamon rolls are easy to make, lightly toasted on the outside, soft and moist on the inside, and with a tad of caramelized sugar underneath.

21. Zucchini muffins

Light, airy, and with walnuts, these zucchini muffins will lighten up your morning (or dessert). You can even use the dough for vegan zucchini bread instead.

22. Chocolate glazed donuts

These chocolate donuts are richelegant, and perfectly chocolatey. They whip up in 5 minutes and bake in 20, so you’ll have a quick and luxurious breakfast ready in no time!

23. Blueberry muffins

Perfect as snackdessert, and vegan brunch idea! These vegan blueberry muffins are soft, light, moist, and packed with juicy blueberries. They are easy to make with only 8 simple ingredients, and you can whip them up in 5 minutes.

24. Sweet potato salad

This sweet potato salad is a great addition to a Sunday brunch with friends and family! Oven-roasted or air-fried sweet potato salad with ripe avocado, arugula, creamy mustard dressing, and a tiny bit of vegan feta cheese is a delicious, colorful, and nutritious meal.

25. Eggplant pizza

Eggplant pizza is so much fun and great for a family brunch! First, make the “pizza crust” with roasted eggplant slices, add some tomato sauce or marinara sauce, a pinch of melty cheese of any kind, and bake until it melts.

26. Crispy kale chips

These crispy and tasty kale chips are great as an appetizer, brunch idea, and healthy snack idea. They make a colorfullight, and fun addition to a wholesome dinner or a Sunday morning with friends.

27. Banana nut bread

Learn how to make banana nut bread with 8 simple pantry staples in one bowl and with one fork. It only takes 10 minutes to whip up and about 45 minutes to cook. For us, there’s no better make-ahead breakfast and brunch-worthy sweet bread!

28. Sweet potato muffins

Sweet potato muffins are delicate, moist, and with a pleasantly sweet and earthy flavor from the sweet potatoes. Eat them for breakfastbrunch, or as a sweet treat after a meal.

29. Homemade donuts with proofed dough

This donut recipe is easy, made with very simple ingredients, and you can either deep-fry or oven-bake the donuts.

30. Tomato salad

Juicycolorful, and great as a healthy addition to a brunch table. This tomato b is inspired by Italian salad traditions, with a creamy lemon vinaigrette and fresh basil leaves.


Here are some of our favorite ingredients that help replace eggs in a vegan brunch:

  • Chickpea flour: also known as garbanzo bean flour. It’s a gluten-free flour made from ground chickpea and it is a great egg replacement. We use chickpea flour in our vegan frittata, chickpea muffins, and chickpea crepes.
  • Kala Namak: (Black Salt) this is the secret ingredient to many of our “eggy” recipes, such as tofu scramble and vegan egg salad. It’s optional, but if you are trying to substitute eggs and you like an eggy taste, we strongly recommend it.
  • Cornstarch: in cakes and some sweet preparations, cornstarch can be used as a thickening agent instead of eggs. Often combined with a tiny bit of turmeric for color, and plant milk – such as soy, almond, or coconut – to replace dairy milk. It serves as a good egg substitute in our vegan custard and vegan french toast.
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2. Vegan Banana Bread
One-bowl, one-fork, 7-ingredient vegan banana bread. We developed this recipe so that you can make the best, easiest vegan banana bread any time you feel like it, without needing complicated vegan ingredients.2. Vegan Banana Bread
One-bowl, one-fork, 7-ingredient vegan banana bread. We developed this recipe so that you can make the best, easiest vegan banana bread any time you feel like it, without needing complicated vegan ingredients.2. Vegan Banana Bread
One-bowl, one-fork, 7-ingredient vegan banana bread. We developed this recipe so that you can make the best, easiest vegan banana bread any time you feel like it, without needing complicated vegan ingredients.
The 10 Best Vegetarian Dishes In the World

The 10 Best Vegetarian Dishes In the World

I’m sharing the 10 best vegetarian dishes in the world on this page.

If you are a vegetarian traveler like me, you surely understand it is so difficult to find good places or good dishes to eat around the world. The world can offer you endless meat and fish dishes, but for vegetarians, the options are so few. So what should we do? Forget about visiting the most amazing places in the world? No, you just need to go through this‘s list of some of the most amazing vegetarian dishes available through the world that will make your plate look colorful and your tummy happy.

The 10 Best Vegetarian Dishes In the World

1. Youtiao – China
Chinese people love meat and the concept of vegetarianism or veganism is something they never will understand. However, it is a diverse country as far as food is concerned and you get almost everything here – oily, stodgy, spicy or healthy. According to me the best vegetarian dish you can find in China, something the non-vegetarians will also love is youtiao. These are basically deep fried breadsticks generally eaten for breakfast or as a snack. They are soft, slightly salted, and delicious and are served as an accompaniment for soy milk or rice congee. Sweet lovers can dip their youtiao in peanut butter or chocolate sauce and enjoy the amazing taste.

2. Bolon de Verde – Ecuador
Vegetarians prefer not to visit South America as they feel all they offer are meat-based food. Meat, however, can be luxury there, and there are many dishes that are vegetarian, particularly in Ecuador where the popular ceviche is available with many vegetarian options. If you need something more filling then you can try Bolon de Verde which is a big ball of fried plantain filled with fresh cheese. People generally eat it for breakfast but it is enough to not make you feel hungry until lunch.

3. Tartiflette au Reblochon – France
French people are attractive and so are their dishes, the vegetarian menu as well. Amongst these, the one I love the most is Tartiflette au Reblochon. It is a very simple preparation made with potatoes, onions, reblochon cheese, spices, and white wine. You will find it commonly prepared in most French restaurants. Some people, however, add bacon or ham to the dish, so make sure you verify this before placing your order.

4. Gado Gado – Indonesia

Gado Gado is one of the most popular vegetarian dishes in Indonesia as you can have it made as spicy as you want and it will still taste great, and also because you can find it easily almost anywhere. It is basically a combination of potatoes, lontong cubes (Lontong is a dish made of compressed rice cake in the form of a cylinder wrapped inside a banana leaf), tofu, hard-boiled egg, green beans, and carrots topped with delicious peanut sauce. On top of it is served krupuk which is fried crispy crackers and tastes great when you munch it in between the Gado Gado bites.

5. Masala Dosa – India

India is one of the most amazing places in the world for vegetarians. Here you do not need to struggle to find the right dish. Every city in India offers great choices of vegetarian dishes, and you will go tired trying out the variety, but the choices never exhaust. However, masala dosa is amongst my favorite dishes in India. It is a South Indian specialty and is quite like a crepe but is made of black lentils and fermented rice batter. Curried peas and potatoes lie hidden inside the dosa, and it is served with various dips – chutneys (coconut and tomato are the popular ones) and sambar (a lentil stew that you can use as a dip or even spoon it into your mouth).

6. Pesto Trofie – Italy

Italy is known everywhere in the world for its pasta, and also the various sauces that come with it. Though there are many non-vegetarian popular sauces, pesto, originating from Northern Italy, is a treat for the vegetarians. It is made using crushed basil, salt, parmesan cheese and garlic and then a generous amount of olive oil is added to mix it with the pasta. The best thing about Italy is that it offers you so many different types of pasta, with Trofie being my favorite. A long strip of pasta is rolled and the string is then cut into small pieces, and this is how my favorite Trofie is made.

7. Doenjang Jjigae – South Korea
This is one of the most popular Korean national vegetarian dishes. Jjigae is a term used for stews and though it is brothy in nature it is still considered a stew. It is basically a soybean paste broth ideal for winters and is light and yummy. Mushrooms, bean sprouts, and tofu are added to the broth to give it body, and at times seafood may be added, so make sure to find that out before placing your order.

8. Vegetable momos and Dal Bhat – Nepal
If you have ever visited Nepal and have not tried eating Dal Bhat, then you have missed something. Dal is a yellow lentil soup and Bhat is boiled rice and this is the Nepal population’s daily staple. It is also commonly found eaten in Bangladesh and India. It is very filling and extremely delicious. You should also try some vegetable momos (dumplings). These dumplings are made fresh from the scratch every day and taste amazing. You surely never have even imagined that you can eat something so great that too at such inexpensive rates.

9. Vegetarian Tam Ponlamai – Thailand
Thailand can be a little tricky when you try searching for vegetarian dishes as most of the food here is cooked in fish sauce. So, it will be best to stick to a vegetarian only restaurant. One of their vegetarian dishes that I immediately fell in love with is a Thai fruit salad or Tam Ponlamai. This is a combination of fruits, usually rose apple, guava, watermelon, and dragon fruit is diced up and then dressed in lime juice, chilies, soy sauce, and peanuts. It is so delicious and so refreshing that words alone cannot describe.

10. Vinegret – Ukraine
Vinegret is a delicious salad made of potatoes, beetroots, chopped onions, carrots, brined pickles, and sauerkraut. It is very famous in the Soviet Union and now it is a well-known dish in the entire eastern European countries. It is the cheapest salad you can find on the menu, and thus is a great and delicious option for every budget vegetarian traveler.

So, the fact is vegetarians too have quite a few delicious options waiting for them all around the world, to suit every budget and to match every taste. So you can travel around the world in vegetarian dishes. There is absolutely nothing you need to worry about. Even if you plan to visit any other place, not mentioned in this list, a little bit of research will definitely help you find at least a few vegetarian dishes you can enjoy eating during your stay.

Top 10 Reasons to Eat More Fruits and Vegetables

Top 10 Reasons to Eat More Fruits and Vegetables

No matter where you look, the food we consume is getting farther away from nature. Grocery store shelves are filled with processed foods with preservatives and additives that are hard to pronounce. When we’re not buying food at the store, it’s a cheeseburger and fries for dinner.

When you think about the effect this type of diet can have on your health, it’s troubling. It’s of little wonder the rates of obesity, heart disease, diabetes and other metabolic diseases have increased steadily over the last few years.

Top 10 Reasons to Eat More Fruits and Vegetables

To avoid being part of these statistics, you can start bringing your diet more in line with nature, and that means eating more fruits and vegetables. Here are the top 10 reasons that’s a great idea!

  1. Fruits and vegetables are a great source of vitamins and minerals. You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.
  2. You get to enjoy a variety of flavors and textures. With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen.  You can try strong flavors like onions, olives and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes or plums are great, while lemons and grapefruits are more sour.
  3. Lots and lots of fiber. Most fruits and vegetables have plenty of fiber to fill you up and boost gut health, but some have more than others. Fiber-rich vegetables include artichokes, green peas, broccoli and cauliflower. High-fiber fruits include raspberries, pears, apples and pumpkin.
  4. They’re low-calorie and low-fat. On average, fruits and especially vegetables are very low in calories and fat, which means you can eat more to keep you feeling full without worrying about extra calories or fat. You can save more than  200 calories by eating half a cup of grapes versus a fourth of a cup of  M&Ms. That said, there are exceptions, such as avocados, olives and coconuts.
  5. Protect against cancer and other diseases. Many vegetables and fruits contain phytochemicals, which are biologically active substances that can help protect against some diseases. That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.
  6. Fruits and vegetables help you maintain good health. Because they’re low in saturated fat, salt and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain. Plus, they can help you decrease inflammation, and lower cholesterol levels and blood pressure.
  7. Low in sodium and cholesterol. Fresh fruits and veggies contain only trace amounts of sodium. Many people think that celery is high in sodium, but in fact, one stalk contains a mere 30mg, which contributes 1 percent to the recommended daily value. Cholesterol doesn’t exist in fruits and veggies at all.
  8. Fresh, frozen, canned, dried – they’re ALL nutritious. While eating fresh fruits and vegetables may be your preference, there’s not much difference from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.
  9. Convenient, quick and easy. Unlike granola bars or crackers, many fruits and vegetables don’t need any packaging. So you can easily grab a banana or an apple as you’re heading out the door.
  10. Finally… Smoothies! If you have a blender, all you need is fruit and ice to whip up a delicious smoothie using all of your favorite flavors. And here’s a tip – when you make a fruit smoothie, feel free to throw in as much fresh spinach as you like. Spinach doesn’t start to taste like “spinach” until you cook it. Even kids can’t tell the difference!

Enjoying fruits and vegetables is a great way to improve your health and actually enjoy what you eat. While it may take a little creativity, effort and an open mind to try new things, switching to a diet with more fruits and veggies is definitely worth it!

Wait … Parmesan Cheese Isn't Vegetarian?

Wait … Parmesan Cheese Isn’t Vegetarian?

Cheese: the saving grace of many a vegetarian who still wants to treat themselves, or the one thing arguably standing in the way of them going full vegan. Alongside eggs and milk, cheese is a useful way for non-meat eaters to easily ensure they’re still getting a certain amount of protein in their diets, all without as much of the guilt that may accompany the eating of actual animals.

Well, as it turns out, not every cheese is created equal, in the sense that not every cheese is technically vegetarian. If you’re a vegetarian who’s a big fan of pasta, caesar salads, or general Italian cooking, I hope you’re sitting down as you read this‘s article: Parmesan cheese isn’t vegetarian.

So why isn’t Parmesan cheese vegetarian?

Great question. In this case, it has to do with the use of something called rennet, which is pretty crucial to the Parmesano-Reggiano production process. Rennet is usually taken from the fourth stomach of a relatively young grazing animal like calves, goats, or lambs. That stomach is prized for its concentration of an enzyme called chymosin, which gradually loses its potency over time as grass replaces milk in that animal’s diet.

Traditionally, getting that rennet has meant slicing the stomachs of young calves into little pieces dropped into salt water or whey, with something acidic like wine or vinegar used to help draw out the enzymes. Once that solution’s filtered out, it can coagulate a significantly larger quantity of milk. More modern methods use a bit of more precise chemistry to yield more potent rennet, but a calf’s stomach is still involved.

Wait … Parmesan Cheese Isn't Vegetarian?

What is rennet’s role in the Parmesan process?

If it makes you feel any better, those stomachs play a crucial role in making Parmesan cheese what it is, thanks to the ability of chymosin to separate solids from liquids in the cheesemaking process.

When producing Parmesan, rennet is introduced after unpasteurized cow’s milk is heated, in order to start the separation process. From there, not much else is really added as the cheese does its thing over time. In fact, a cheese can only meet the European Union’s legal definition of Parmesan if it’s produced in the “Reggiano” region of Italy using nothing more than cow’s milk, salt, and calf rennet, underscoring how central that bit of stomach is to the process.

Do other cheese also use rennet?

It brings me no pleasure to report that Parmesan is far from the only cheese in which rennet plays a role. You’ll find rennet in other Italian cheeses like Pecorino Romano, Grana Padano, and Gorgonzola (which is now stinky to vegetarians for non-olfactory reasons).

Certain French and Swiss cheeses also, regrettably, say oui to rennet. They include Camembert, Vacherin, Emmenthaler, and Gruyère. Even Spanish Manchego can’t resist rennet’s role in the curdification process.

Are there vegetarian-friendly alternatives to those cheeses?

While northern Italians may quibble with their authenticity, the good news for vegetarians is that there are viable (though perhaps less genuine and/or tasty) alternatives to Parmesan and other European cheeses that bypass the rennet.

Instead, those truly vegetarian cheeses get the coagulating, curding magic they need from microbial enzymes that mimic the effects of chymosin. Various plants can also provide a “vegetable rennet” of sorts. Boiling cardoon thistle, artichokes, or nettles in water and straining the end result with a cheesecloth leaves behind a thickening enzyme functionally similar to chymosin. Certain Iberian cheeses like Azeitão are traditionally made using plant rennet, meaning vegetarians may have better luck shopping for Portuguese or Spanish options.

Before you get too excited, though, there’s a reason that non-animal alternatives to rennet aren’t as popular as the genuine article. Supposedly, they can be a bit fussier to make cheese with than an actual calf stomach, and the flavor might come off a little bit different as well.

Failing that, you can always opt for a vegan alternative. With the revolution in plant-based alternatives going on these days, you may just be pleasantly surprised with how decent a vegan imitation of your favorite rennet-based cheeses tastes.

Up until a few minutes ago, you may have lived your life totally unaware that the cheese you enjoy on top of spaghetti or caesar salads has more in common with veal than you’d like to believe. But while ignorance may be bliss, knowledge is power. Learning about rennet certainly doesn’t make vegetarianism any easier, but now you can at least seek out alternatives to the “meat” you’ve unwittingly consumed.

Or you can just keep on eating whatever cheese you want without giving a second thought to any of this, because cheese is tasty. The choice is yours.

Vegetarian diet: How to get the best nutrition

Vegetarian diet: How to get the best nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet in this website

Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet vary but include health benefits. Following a vegetarian diet may reduce the risk of heart disease, diabetes and some cancers.

But some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt. These diets may not include enough fruits, vegetables, whole grains and nutrient-rich foods.

With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.
Vegetarian diet: How to get the best nutrition

The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

Vegetarian diets vary in what foods they include and exclude:

  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
  • Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
  • Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.
Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities. This is sometimes called a flexitarian diet.

Planning a healthy vegetarian diet

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods.

At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. A registered dietitian can help you create a vegetarian plan that’s right for you.

Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

To be sure that your diet provides what your body needs, pay special attention to the following nutrients:

Calcium and vitamin D

Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products. Calcium is added to some juices, cereals, soy milk, soy yogurt and tofu.

Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don’t eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements. Plant-derived vitamin D supplements are available.

Vitamin B-12

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn’t have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.


Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 fatty acids

Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies. Vegetarians who do not eat fish or include sources of omega-3 fatty acids in their diet may consider adding fortified products to their diet.

Iron and zinc

Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn’t absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you’re eating iron-containing foods. Vitamin C-rich foods include peppers, strawberries, citrus fruits, tomatoes, cabbage and broccoli.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells. Research on zinc in the diet has found that it supports the immune system and vision, specifically.


Thyroid hormones are made partly of iodine. Thyroid hormones help control the body’s metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body’s need for thyroid hormones. When that happens to the thyroid it’s called goiter. Seaweed is vegetarian option for dietary iodine.

Getting started

One way to start on a vegetarian diet is to slowly reduce the meat in your diet. At the same time, increase the amount of fruits and vegetables in your diet. Here are a few tips to help you get started:

  • Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry. Find ways to include greens in your daily meals. Good options include spinach, kale, Swiss chard and collards.
  • Substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes need only simple changes to become vegetarian.
  • Branch out. Check the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. Adding variety to your vegetarian diet can help you meet all your nutritional needs.
Here are 17 Snacks You Never Knew Were Vegan

Here are 17 Snacks You Never Knew Were Vegan

What do a lot of your favorite snacks have in common? Quite a few of them are vegan! They weren’t created specifically for vegans, but happen to be dairy-, egg-, and animal-free anyway, so everybody can enjoy. Stock up your pantry with a couple of these familiar and delicious treats in this‘s article below.


This extremely chewy snack with incredibly tongue-staining capabilities is made from approximately five different forms of sugar. That’s good news for vegans, since sugar contains no animal products. It’s also good news for dentists.

Bac’n Pieces

That these intensely red granules—which add a bacon-y smokiness to anything they’re sprinkled on, and which sadly aren’t Bac-Os (RIP)—don’t contain animal by-products is a marvel of food science. For best results, apply directly to tongue.

Doritos Spicy Sweet Chili

While the more ubiquitous Doritos flavors Cool Ranch and Nacho Cheese contain whey, this zestier, dairy-free variety is suitable for consumption by the plant-based set—and anyone else who savors spicy sweetness. You know who you are.

Here are 17 Snacks You Never Knew Were Vegan

Famous Amos peanut butter sandwich cookies

Amos’ chocolate chip cookies are more famous, but these peanut butter-filled treats are just as delectable. Plus, each cookie sandwich is technically made from two cookies with a thick swipe of peanut butter in the middle—a win whether you are vegan or not.


The only ingredients found in the original Fritos are corn, corn oil, and salt, which is a refreshingly small number of ingredients for such a popular salty snack. Notably, not one of those ingredients is derived from a living creature. Watch out for other Fritos flavors, though, especially anything that contains the phrase “natural flavorings” in the ingredients list. No one knows what “natural flavorings” means and there is no guarantee it is animal product-free.

Justin’s dark chocolate peanut butter cups

These rivals to Reese’s Peanut Butter Cups are the darlings of health-food fanatics from Portland, Maine, to Portland, Oregon, despite a trust hiccup a little while back when the company suddenly added a note to its packaging that read “contains milk.” Now that the reason for that has been cleared up, everyone’s free to go back to shoving these delicacies into their faces.

Lay’s Classic potato chips

Vegans can rejoice knowing that they, too, can continue to get super-salty potato grease mush stuck in all their molars. Just be sure to stick to the classic, salted version.

Lindt chocolate bars

Being vegan doesn’t mean giving up chocolate. No one should ever be asked to do that. The 70% cacao bar from Lindt is there to take care of any chocolate cravings without involving any animal products. Things start to get dicier once you go down to 60% cacao, so definitely stick to the darker stuff.

Maple bacon Kettle Chips

How are they vegan if they have bacon in the name, you ask? Simple: smoke flavor, salt, and paprika, mostly. This flavor does contain the aforementioned and suspicious “natural flavors,” but if the editors of PETA are willing to eat them, you should be too.

Sara Lee/Marie Callender’s frozen pies

Make sure to double check the ingredients list, but a number of flavors—including the beloved apple—are great for folks who don’t like to eat animal in any shape or form, but love warm fruit in a flaky crust.

Nutter Butter cookies

They’re gritty, sweet, and salty, and they don’t really taste like peanut butter, but hey, they’re safe for vegans, and they’re shaped like peanuts, so you can’t go wrong.


Although the widely accepted method of eating these delights involves a twist and a milk dunk (they’re promoted as “Milk’s Favorite Cookie” for a reason), the sweet creme-stuffed cookie contain zero dairy products.

Ritz Crackers

Don’t let the rich buttery taste fool you—these are completely butter-free. They’re great with budget meats and cheeses or vegan-friendly toppings like peanut butter and Bac’n Pieces.

Sour Patch Kids

Sure, you can’t have M&Ms or Skittles or trays of nachos with disconcertingly neon yellow cheese dip when you go to the movies as a vegan. But you can have Sour Patch Kids. They’re free of gelatin, but still coated in enough sour crystals to make your tongue slightly raw.

Swedish Fish

There are plenty of (gummy) fish in the sea for hungry vegans looking for snacks without gelatin, namely Swedish Fish, the underrated candy of champions.

Thin Mints

A sleeve at a time, straight out of the freezer, or with your mom—no matter how you chow down on this seasonal favorite you can rest easy knowing no animals were harmed in the making of these minty chocolatey delights. Also, take note: Some versions of Lemonades and Peanut Butter Patties are vegan, so long as they come from ABC Bakers and are marked as such.

Unfrosted Pop-Tarts

Pop-Tarts can be a vegan’s best friend if they are the unfrosted strawberry, blueberry, and brown sugar-cinnamon varieties. When there’s no icing, you appreciate the pastry for what it is: an utterly delicious flaky-ish, fake-tasting breakfast treat that’s totally vegan-friendly. It’s almost more surprising that the icing does actually contain real milk products.

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Influencer Tabitha Brown has built a millions-strong following with her quick wit, kind words, deep insights, and easy-to-love vegan recipes. And Brown’s fanbase is always looking to support her at every turn. Case in point? When Brown launched McCormick Sunshine seasoning in 2021, the spice blend sold out so quickly—in less than 39 minutes to be exact—that a veritable black market formed on Ebay.

This was also the case when Brown announced her limited-edition collections with Target last year. With each new drop fans, stormed the aisles to pick up her colorful clothing items, housewares emblazoned with inspiring catchphrases, items for companion animals featuring the family’s pup Blacky Brown, and more.

But it was the vegan food line, the third of the four Target collaborations which dropped in January, that stirred the most excitement. Fans could not get enough of Brown’s vegan foods which spanned seasoned meatless burgers, prepared meals, and flavor-packed popcorn.

Seven months later, Target’s shelves are no longer stocked with these customer favorites—but that might soon change.  Keep reading to know further information about her in this‘s article.

Tabitha Brown’s vegan food line makes a comeback

Over the weekend, Brown attended the Essence Festival in New Orleans, LA. Alongside friend and comedian Kevin Fredricks, Brown took the Food and Wine stage to make an important announcement.

“I am so grateful for y’all. Thank y’all for supporting me and going to Target … and buying all the things,” Brown said in front of an excited crowd. “Y’all sold that food out so fast. But next year, it’s going to be in there all year long.”

“And not only that, it’s everything that was there plus some new things will be coming,” Brown announced.

What can fans expect to hit Target in 2024? The initial line included vegan sausages in Mushroom, Jalapeño & Cilantro, and Mango & Basil flavors; vegan burger patties in Mushroom, Garlic, and Barbecue varieties; and four types of ravioli: Sweet Pea & Basil; Pizza, Sweet Potato & Cauliflower; and Polenta & Wild Mushroom.

Brown’s collection included easy vegan meals such as chickpea chili, butternut squash bisque, and three refrigerated meals: Potato Salad, Garlic Pasta Salad, and Creamy Lemon Dill Pasta Salad.

The collection was rounded out with cilantro aioli, garlic spread, and cream cheese (in garlic, caramelized onion, and strawberry varieties); and a selection of snacks, wellness-focused teas, and pickled items (a favorite of Brown’s).

In its entirety, the collection included 34 items, all priced at $8 or less each.

Does Brown’s recent announcement really mean that the popcorn is coming back? During the Essence Festival, she teased that she wasn’t totally sure but, in the meantime, had an “Oprah moment” by giving away a bag of the beloved Target popcorn to each audience member.

She ended the announcement with her most famous catchphrase. “Until next time, go about your business. Have the most amazing day. But if you can’t have a good one, don’t you go messing up nobody else’s.”

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Tabitha Brown’s rise to the top

Brown first went vegan in 2018 as a way to help alleviate debilitating health issues. While working as an Uber driver, Brown took a break to share a video of her eating a vegan TTLA sandwich in her car which quickly went viral.

Soon after, Brown began building a social media following with engaging vegan cooking videos, product review shows alongside her daughter Choyce, and romantic discussions with her husband Chance—all made irresistible by her charm, humor, and wisdom.

Since then, Brown has continued to elevate her career to new heights, with cookbooks, haircare lines, brand partnerships, and more. Her collaborations with Target, Brown shared last year, gave her a platform to express herself in an authentic way—which the Eden, NC native always encourages her fans to do.

“As a small-town girl, I grew up with big dreams and now, those dreams have become a reality,” Brown said in a statement when she initially announced her collaboration with Target last year.

“Target made me feel seen and created a safe space where I could be my authentic self,” Brown said. “To me, joy comes from freedom, and I was free to be myself during this entire design process, which is reflected in the assortment.”

“I hope my collections bring Target guests joy, love, and optimism to their everyday lives,” Brown added.

Last month, Brown added another accomplishment to her collection when she received an honorary doctorate from the Savannah College of Art and Design. This was momentous for Brown, who dropped out of fashion school in 1997 to pursue acting.

In 2023, not only does Brown have her name on everything from food to fashion, the mother of two is also a successful actress, having appeared on popular series The Chi, Food Network’s first vegan show It’s CompliPlated, and her own children’s YouTube channel Tab Time—which released its second season earlier this year.

60 Best Vegetarian Meals

60 Best Vegetarian Meals

Whether you’re a lifelong vegetarian and want to mix up your usual rotation of vegetarian dinner recipes, or are an omnivore wondering “what can I make for dinner if I have no meat?”, we’re betting that you’ll find what you’re looking for here! We’ve rounded up 60—count ‘em! 60!—of the very best vegetarian meals. From a 15-minute mac and cheese to a super-healthy, vegan hummus bowl and just about everything in between, we just know that you’ll find more than a few meatless recipes in this website to love.

60 Best Vegetarian Meals

Healthy Vegetarian Meals

  • Walnut-Lentil Bolognese. Boldly flavored, super hearty and incredibly easy, this vegan walnut and lentil bolognese recipe takes your plant-based eating goals to new heights.
  • Vegetable Soup. Just pair this vegetarian vegetable soup with some good bread or toast and you’re good to go.
  • Vegan Roasted Sweet Potato Salad. Roasted sweet potatoes, avocado, black beans and raw kale are tossed in a creamy, lime dressing in this brightly flavorful, vegan sweet potato salad recipe.
  • Shaved Brussels Sprout Salad with Creamy Maple Dressing. Loaded with nuts, as well as dried and fresh fruit, this hearty vegetarian salad makes a great light, healthy lunch.
  • Vegetarian Burrito Bowl with Avocado Crema. Roasted veggies, savory beans and a lime-garlic avocado crema top a bed of cilantro-lime rice in this hearty, healthy vegetarian burrito bowl recipe.
  • Green Curry Buddha Bowl. Finished with a creamy green curry sauce, this veggie-loaded vegan bowl is the healthiest thing you’ll ever love.
  • Creamy Goat Cheese Polenta With Ratatouille. Ratatouille—a classic combination of late summer vegetables, cooked to tender perfection—is an ideal partner for creamy goat cheese polenta. Together, they’re the vegetarian dinner of your dreams!
  • Curried Cauliflower Quinoa Salad. This loaded salad is hearty and filling, and topped with an irresistible yogurt-tahini dressing.
  • Curried Pumpkin Soup. Velvety smooth and brilliantly hued, this creamy vegan pumpkin curry soup recipe is deeply beloved in our homes.
  • Spring Salad With Barley and Lemon Chive Vinaigrette. Dressed with a chive vinaigrette, crunchy sunflower seeds and tart cranberries, this recipe is an edible celebration of the cusp of spring.
  • Roasted Cauliflower and Hummus Bowl. Za’atar roasted cauliflower, roasted chickpeas and creamy hummus make this low-carb vegan bowl recipe delicious, filling and loaded with protein.
  • Butternut Squash Soup. Creamy butternut squash soup made with sweet apples, garlic, and thyme is the perfect cozy, light dinner.

Super Quick Vegetarian Meals

  • Instant Pot Mac & Cheese. Mac & cheese is pure vegetarian comfort food, and this one is ready in just 15 minutes.
  • Sesame-Garlic Ramen Noodles. Use a pack of instant ramen noodles to whip up sesame garlic ramen noodles that taste restaurant-worthy but come together in about ten minutes.
  • Perfect Grilled Cheese. It always comes back to grilled cheese. Lunch, dinner, snack-time—this one is a no-fail crowd-pleaser.

High-Protein Vegetarian Meals

  • Tofu Lettuce Wraps. Soy sauce, lime juice and a little chili paste make a simple, delectable sauce for these easy low-carb vegetarian tofu lettuce wraps.
  • Braised Chickpeas with Chard. Smoked paprika and jarred marinara sauce punch up a simple vegan dinner of tomato-y braised chickpeas with chard. Healthy, fast and high in protein, it ticks every box.
  • Tofu Stir-Fry with Peanut Sauce. Cooked quickly at high heat and drizzled with lots of homemade peanut sauce, this stir-fry is a wildly flavorful celebration of how delicious a plant-based dinner can be.
  • Vegetarian Meatballs. Savory and sooo satisfying, these delicious, lentil-based vegetarian meatballs are a fast favorite. Plus, they freeze well!
  • Kung Pao Tofu. With crunchy cashews and lots of veggies doused in a healthy dose of spicy Kung Pao sauce, this quick vegetarian recipe really hits the spot.
  • Lentil Soup with Quinoa and Mushrooms. French green lentils—the “caviar” of lentils—lend a toothsome bite to this protein-rich, vegan lentil soup with quinoa and mushrooms.
  • Falafel. Ever notice that the best vegan recipes are the ones that are accidentally vegan? As in, no ingredients posing as a faux version of something meaty or cheesy? Falafel is just exactly that kind of meal.
  • Vegetarian Chili. Whether you’re just dipping a toe into the world of plant-based eating, are a long-time vegan, this sweet potato-studded, smoky chili recipe is guaranteed to more than satisfy.

Low-Carb Vegetarian Recipes

  • Cauliflower Curry. Easy, rich, creamy and warmly-spiced this 30-minute vegetarian cauliflower-loaded coconut curry redefines comfort food.
  • Coconut Curry Lentil Soup. A creamy, rich coconut curry broth loaded with veggies makes this coconut curry lentil soup the perfect 30-minute, one-pot dinner. Oh, and P.S. it’s vegan!
  • Coconut Curry Zoodle Ramen. This coconut curry ramen is sure to become your new go-to weeknight dinner. Thanks to a few easy shortcuts, it comes together super fast.
  • Mediterranean-Style Zucchini Fritters with Tzatziki Dipping Sauce. We think that it’s high time more people made room in their hearts for these Italian-ish (parmesan!), Greek-ish (hello tzatziki!) crispy zucchini fritters.
  • Mushroom Alfredo Cauliflower Gnocchi. This vegetarian recipe comes together in minutes thanks to an ingredient list that’s only 3 items long. Thanks, Trader Joe’s!
  • Cream of Mushroom Soup. This naturally vegetarian recipe will have you falling in love with this classic earthy, savory soup all over again (and ditching that canned stuff for good)
  • Vodka Sauce and Green Bean Cauliflower Gnocchi. The only thing more luxurious than gnocchi with vodka sauce for dinner is pasta with gnocchi with vodka sauce that takes just ten minutes to make!
  • Vegetable Curry Soup. This creamy curry soup is rich and creamy—thanks to a silky coconut milk broth—and loaded with hearty vegetables like carrots, broccoli, mushrooms, and eggplant, and fragrant spices like ginger and garam masala.
  • Vegan Cauliflower Gnocchi with Kale-Cashew Pesto. Hearty, healthy and vegan, this ten minute cauliflower gnocchi dinner is almost too good to be true. Almost.
  • Cauliflower Pizza Crust. Because we love a challenge, we figured out how to make a Trader Joe’s-inspired cauliflower pizza crust at home!

30-Minute Vegetarian Meals

  • Creamy Curry Noodles with Crispy Tofu. Fresh, toothsome udon noodles team up with red curry paste and rich, silky coconut milk to become a bowlful of vegetarian dinnertime bliss.
  • Baked Gnocchi with Broccoli. Cheesy, gooey, hot and bubbly—this one-pan baked gnocchi with broccoli is 100% pure certified vegetarian comfort food that any omnivore would also happily gobble down.
  • Wild Mushroom Risotto. Our easy-peasy wild mushroom risotto recipe is so richly flavorful you’ll want to find any excuse to make it again.
  • Pasta with Tomato Cream Sauce. Regular old canned tomatoes—both tomato sauce and crushed tomatoes, actually—and fresh basil get the luxury treatment in this quick vegetarian dinner recipe.
  • Creamy Zucchini Pasta. A big bowl of this silky, rich pasta—nope, we don’t mean zoodles! We mean real, carb-o-licious pasta—is really hard to beat.
  • Broccoli Pesto Pasta. This recipe is a thing of logistical beauty. A stock pot of boiling water + simple ingredients come together to make a healthy, quick, satisfying supper everyone can feel good about.
  • Rigatoni with Mushroom Cream Sauce. A buttery, rich cream sauce made even more decadent with the addition of earthy mushrooms—what’s not to love?

Easy Vegetarian Dinner Ideas

  • Coconut Curry Ramen. Using just one pot and (instant!) ramen noodles—just the noodles, toss that sodium-bomb flavor packet—makes this vegetarian coconut curry ramen a quick vegetarian dinner
  • Crock-Pot Vegetable Lasagna. Fresh basil, tons of veggies, and three cheeses brighten up jarred pasta sauce and no-boil noodles in this super easy Crock-Pot vegetable lasagna.
  • Roasted Cauliflower Tacos. Everything’s better served in a warm tortilla and paired with avocado, which is why we’re currently obsessed with this super simple cauliflower taco recipe.
  • Creamy Roasted Red Pepper Pasta. If you’ve got ten minutes and can open a jar, you can make this tonight.
  • Three-Ingredient Tomato Sauce. Olive oil, salt, fresh tomatoes, and a little time are all it takes to create the most vibrant fresh tomato sauce recipe that’s ever emerged from the TMP test kitchen.
  • Vegetarian Stuffed Peppers. Brimming with a taco-seasoned, cheesy bean-and-rice filling, this is an easy, healthy dinner that’s sure to spice up your week.
  • Hungarian Mushroom Soup. Paprika-tinged and soothing, there’s something uniquely cozy about this creamy mushroom soup.
  • 4 Cheese and Mushroom Rolled Lasagna. Loaded with four kinds of cheese, savory mushrooms, and plenty of garlic (duh), this easy, cheesy rolled lasagna is a modern vegetarian classic.
  • Classic Baked Macaroni and Cheese. This recipe is a throwback to a childhood classic with an extra cheesy, velvety sauce and all the crispy crusty parts everyone will fight over.

Vegetarian Sheet Pan Dinner Recipes

  • Sweet Potato Tacos. Loaded with tangy slaw and black beans, these easy sweet potato tacos are the comforting vegetarian dinner that Meatless Monday dreams are made of.
  • Portobello Mushroom Fajitas. A healthy, fast, vegetarian sheet pan dinner is as easy and delicious as can be—meet our veggie-loaded portobello mushroom fajitas!
  • Sheet Pan Quesadilla with Jalapeño Ranch. Stuffed with cheese and avocado, this giant, melty, upgraded cheese sheet pan quesadilla is so crazy good.
  • Apple, Caramelized Onion and Spinach Quesadilla. We favor baked quesadillas—as opposed to those cooked on the stove-top—simply because it’s so easy to make a bunch of them at the same time if you bake them in the oven.

The Best Vegetarian Breakfast Recipes

  • Huevos Rancheros. Runny, fried eggs over a bed of seasoned beans—homemade huevos rancheros are a no-brainer vegetarian breakfast.
  • Spinach Mushroom Strata. Swiss cheese and buttery mushrooms make this savory, earthy spinach strata recipe your new weekend brunch-at-home favorite.
  • Migas. This Tex-Mex classic plays nice with whatever it’s served with—be it waffles or home fries, hash browns or pancakes—and we cannot get enough.
  • Caramelized Onion Frittata. Heavy cream helps this vegetarian frittata stay tender, light and bouncy.
  • Salsa Verde Baked Eggs. With just two main ingredients, a vegetarian main dish does not get simpler than this satisfying breakfast recipe.
  • Tomato, Basil & Caramelized Onion Quiche. With heirloom tomatoes, fresh basil, a shaving of Parmigiano-Reggiano, and onions caramelized to perfection, this is the be-all end-all of quiche recipes.
  • Five Onion Tart with Arugula Salad. This sweet little tart makes a wonderful vegetarian meal any time of the day.

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article‘s defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

What is a lacto-ovo-vegetarian diet?

A lacto-ovo-vegetarian diet excludes meat, poultry, and fish but includes eggs and dairy products. People commonly refer to this dietary pattern simply as a vegetarian diet.

The word “lacto” refers to milk, and “ovo” refers to eggs. Similarly, someone could choose to follow a lacto-vegetarian diet, excluding eggs but consuming milk.

People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference.

As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

Health benefits

A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following looks at what the evidence says about potential health benefits.


A 2019 review and meta-analysisTrusted Source indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen.

According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects.

Furthermore, eating a wide range of plant foods means that vegetarians may consume higherTrusted Source amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lowering blood pressure

A 2020 systematic review and meta-analysisTrusted Source concluded that there is a link between vegetarian diets and significant reductions in blood pressure compared with omnivorous diets. This may play a key role in managing hypertension.

The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.

Preventing diabetes

A 2017 meta-analysisTrusted Source of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes.

The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.

Managing weight

A 2021 reviewTrusted Source suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.

However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.


There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies.

Inadequate protein myth

Some people have concerns that vegetarian diets do not provide adequate protein or amino acids.

However, a 2019 reviewTrusted Source indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg Trusted Sourcebody weight.

The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.

Groups of people at risk

People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet.

The Dietary Guidelines for AmericansTrusted Source advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet.

Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids.

Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet.

Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.

Processed foods

Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients.

Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue.

Foods to avoid

The United Kingdom’s Vegetarian Society defines a vegetarian as someone who does not eat any products or byproducts of slaughter. Therefore, people who eat a lacto-ovo-vegetarian diet avoid the following foods and ingredients:

  • meat and poultry
  • fish and seafood
  • insects or insect products, such as cochineal
  • gelatine and animal rennet
  • stock or fat from animals

Foods to eat

A healthy lacto-ovo-vegetarian diet includes the following foods:

  • a wide variety of fruits and vegetables
  • eggs
  • dairy products, such as milk, cheese, and yogurt
  • tofu
  • beans and lentils
  • nuts and seeds
  • whole grains
  • healthy fats, such as olive oil, hemp oil, or avocado oil

Example 5-day meal plan

Below are examples of what someone following a lacto-ovo-vegetarian diet could eat over a 5-day period.

Day 1

  • Breakfast: oatmeal with a sprinkling of chopped nuts and a drizzle of honey
  • Lunch: mixed salad with avocado, hummus, and oatcakes
  • Dinner: bean and vegetable chili with brown rice and steamed kale
  • Snacks: a piece of fruit or a boiled egg

Day 2

  • Breakfast: a boiled egg with a slice of whole grain toast spread with yeast extract
  • Lunch: feta cheese salad with greens, tomatoes, red pepper, and walnuts
  • Dinner: tofu stir fry with broccoli, cabbage, and carrots on buckwheat (soba) noodles
  • Snacks: peanut butter on oatcakes or a handful of nuts

Day 3

  • Breakfast: a smoothie containing whey protein, berries, spinach, and apple
  • Lunch: roasted vegetables and broad bean dip in a wholemeal wrap
  • Dinner: chickpea and butternut squash curry with yogurt raita and pita bread slices
  • Snacks: hummus and carrot or celery sticks or a piece of fruit

Day 4

  • Breakfast: sugar-free granola with Greek yogurt and berries
  • Lunch: pita bread filled with falafel, hummus, and salad greens
  • Dinner: vegetable and bean casserole with buckwheat dumplings and broccoli
  • Snacks: a piece of feta cheese or mashed avocado on a rice cake

Day 5

  • Breakfast: omelet with spinach and tomato
  • Lunch: cooked quinoa with steamed broccoli and toasted cashew nuts
  • Dinner: bean chili with sweet potato wedges and low fat sour cream
  • Snacks: sugar-free trail mix or a chocolate protein ball


A lacto-ovo-vegetarian diet, which people usually refer to as a vegetarian diet, can be a healthy way to eat.

There are plenty of options for protein, including eggs and dairy products. Someone eating a varied diet usually does not need to worry about getting enough amino acids.

Research has associated vegetarian diets with health benefits, including lower blood pressure and a lower risk of diabetes and cardiovascular disease.

Certain groups of people eating a vegetarian diet should work with a registered dietitian to ensure that they get enough nutrients. Generally, people should eat mainly whole foods and avoid processed foods to stay healthy.