A vegetarian diet skips meat, poultry, and fish but still includes animal products like dairy and eggs. That dairy-and-egg allowance is the main thing that sets it apart from a vegan diet. This guide explains how it works and how to run it in Loopa.
This page is general information, not medical advice.
What it is
Vegetarians do not eat meat, poultry, or fish. Most do eat eggs and dairy; that common pattern is called lacto-ovo vegetarian. The diet centers on vegetables, fruit, grains, beans, nuts, and seeds, rounded out with eggs and dairy for protein and calcium.
How it works
A well-planned vegetarian diet is naturally high in fiber, vitamins, and plant compounds, and lower in saturated fat than a meat-heavy diet. Those qualities are linked to lower rates of heart disease, high blood pressure, and type 2 diabetes.[1] Because it still allows eggs and dairy, hitting protein, calcium, and B12 targets is easier than on a fully vegan plan.
Typical macro split
Varies with your choices, but often:
- Carbs: 45 to 55% of calories
- Protein: 15 to 25% of calories
- Fat: 25 to 35% of calories
Foods to eat
- Vegetables and fruit
- Whole grains
- Beans, lentils, and chickpeas
- Eggs and dairy
- Nuts, seeds, and nut butters
- Tofu, tempeh, and other soy foods
Foods to limit or avoid
- Meat, poultry, and fish
- Ultra-processed "meat-free" foods high in salt
- Relying on cheese and refined carbs instead of whole foods
Who it suits and the benefits
Vegetarian eating suits you if you want to cut out meat but keep eggs and dairy for easy protein.
- High in fiber and plant nutrients
- Lower in saturated fat
- Linked to lower heart-disease and diabetes risk
Cautions and considerations
- Plan for protein, iron, zinc, and B12. Eggs and dairy help; beans, soy, nuts, and fortified foods fill the gaps.
- Pair plant iron with vitamin C to absorb more of it.
- If you take a blood thinner, keep leafy-green (vitamin K) intake steady and watch your INR with your clinician.
In Loopa
Select Vegetarian in Settings and Loopa adjusts your macro targets for plant-forward eating and points the "what should I eat" suggestions at meat-free foods. Log meals with Logging food and check your macros to be sure you hit your protein target.
See also
References
- ^ Becoming a vegetarian. Harvard Health Publishing. Retrieved 2026-06-30.
