What You'll Eat
If you choose the lacto-ovo vegetarian approach, you’ll eat lots of vegetables, fruit, dairy, grains, and protein sources, like tofu and eggs. Vegetarians typically shun meat, fish, and poultry. You might also consider nixing eggs (lacto-vegetarian) or dairy (ovo-vegetarian). Vegans exclude all animal products.
How much of each food group you get is largely up to you, but the government offers daily targets. For a 2,000-calorie diet, it’s 2 cups of fruit; 2½ cups of vegetables; 3 cups of dairy, 6 “ounce-equivalents” of grains (a slice of bread, for example), and 5½ ounce-equivalents of protein (an egg or quarter-cup cooked beans).
In developing your meat-free menu, you’re free to prep and flavor to suit your taste buds—there are vegetarian-friendly meals for any cuisine.
Last updated by Kurtis Hiatt | December 13, 2013