What Is A Lacto-Ovo-Vegetarian Diet? Food List, Benefits And A Sample Diet Plan

You must have heard about many types of diets—Keto, Paleo, Vegan, Mediterranean—the list goes on. So, here’s another one that’s been making waves among diet enthusiasts: the lacto-ovo-vegetarian diet.

Okay, that’s a little mouthful. What is it exactly? Simply put, it’s a plant-based diet that includes dairy and eggs but excludes meat, poultry, and fish. The goal is to get all essential nutrients from plant foods while still enjoying the benefits of dairy and eggs. This diet has deep roots in history, especially in Indian culture, where vegetarianism is widely practised for ethical, environmental, and health reasons.

In this article, let’s explore everything about the lacto-ovo-vegetarian diet, including its benefits, food list, and a detailed lacto-ovo-vegetarian diet plan. Keep reading!

Table Of Contents 

1. What Is A Lacto-Ovo-Vegetarian Diet?
2. What Does A Lacto-Ovo Vegetarian Eat?
3. What Are The Benefits Of Being An Ovo-Vegetarian?
4. Lacto-Ovo-Vegetarian Diet Plan (Sample)
5. Dietitian’s Recommendation
6. The Final Say 
7. FAQs
8. References 
    

What Is A Lacto-Ovo-Vegetarian Diet?

A lacto-ovo-vegetarian diet is primarily a plant-based diet that excludes meat, fish, and poultry but includes dairy products and eggs. The term "lacto" refers to dairy products, while "ovo" refers to eggs. This diet is based on grains, legumes, vegetables, dairy, eggs, and nuts. It does not include meat, poultry, fish, or any products that contain these foods.

Most Indian vegetarians already follow this diet, as dairy and eggs are commonly consumed while meat, fish, and poultry are avoided. The concept of lacto-vegetarianism is deeply rooted in Indian history. Religions like Hinduism and Buddhism have practiced this diet as part of their religious and ethical lifestyle. Many Hindus consume dairy and eggs but avoid meat, fish, and poultry.

Lacto-ovo-vegetarians obtain essential nutrients such as protein, fibre, calcium, and other vitamins and minerals from milk and plant-based sources, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Many people choose this diet for ethical, environmental, or health reasons. A lacto-ovo-vegetarian diet can offer several health benefits, such as improving heart health, supporting weight loss, and reducing the risk of cancer.

Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners 

What Does A Lacto-Ovo Vegetarian Eat?

Lacto-vegetarians eat various plant foods such as vegetables, fruits, whole grains, seeds, nuts and dairy products such as cheese, yoghurt, milk, etc. Following are the foods you can eat in a Lacto-ovo-vegetarian diet: 

• Vegetables: Potatoes, broccoli, cabbage, eggplant, cucumber, zucchini, carrots, celery, spinach, sweet potatoes, bell peppers, onions, garlic, etc.
• Fruits: Apples, bananas, mangoes, oranges, peaches, berries, avocados, tomatoes, pears, apricots, raisins, and other dried fruits.
• Mushrooms: Button mushrooms, flat mushrooms, portobello mushrooms, shiitake mushrooms, oyster mushrooms, etc.
• Nuts and Seeds: Chia seeds, flaxseeds, pumpkin seeds, almonds, peanuts, cashews, Brazil nuts, walnuts, etc.
• Legumes: Beans, lentils, chickpeas, peas, soybeans, etc.
• Whole Grains: Rice, oats, barley, amaranth, buckwheat, quinoa, rye, millet, etc.
• Dairy Products: Milk, cream, cheese, butter, yoghurt, cottage cheese, ghee, etc.
• Eggs: Whole eggs, including egg whites and yolks.
• Healthy Fats: Olive oil, coconut oil, dark chocolate, etc.
• Vegetarian Protein Sources: Tofu, seitan, tempeh, and vegetarian protein powder.
   

Meal Options for Lacto-Ovo-Vegetarians

Breakfast:

• Oatmeal with fruits, yoghurt, chopped nuts, and granola. Add honey or maple syrup for extra sweetness.
• Vegetable paratha with curd.
• Veg sprouts poha.
• Avocado toast with cherry tomatoes and cheese.
• Fruit salad with cream.
• Grilled cheese sandwich with low-fat milk.
   

Lunch:

• Brown rice with stir-fried vegetables and paneer or tofu.
• Whole pulses with whole wheat chapati and salad.
• Multigrain chapati with egg curry and a fresh salad.
   

Dinner:

• Mushroom and spinach lasagna.
• Vegetable quinoa bowl.
• Spiced vegetable curry with rice.
   

Snacks:

• Dry fruits and seeds.
• Hummus with vegetable sticks.
• Sprouts chaat.
• Egg tikka with vegetables.
• Apple slices with walnut butter.
   

Lacto-vegetarianism does not believe in a complete ban on consuming all animal products, as it allows dairy and eggs.

Also Read: 7 Low FODMAP Diet Indian Foods & 7-Day Meal Plan For Your Digestive Wellness!

What Are The Benefits Of Being An Ovo-Vegetarian?

The lacto-ovo-vegetarian diet offers several significant health benefits:

1. Cardiovascular Disease Prevention 

This diet emphasises fruits, vegetables, nuts, and whole grains, all naturally rich in fibre, antioxidants, and minerals like potassium and magnesium. These components help reduce inflammation (components of a lacto-ovo-vegetarian diet can be part of an anti-inflammatory diet plan), improve arterial health, and lower LDL cholesterol levels. Consequently, this can contribute to cardiovascular health and decrease the risk of heart attacks, atherosclerosis, and strokes.

2. Reduced Risk of Type 2 Diabetes

By promoting the consumption of healthy, low-fat, and fiber-rich foods such as whole grains, fruits, vegetables, and nuts, the lacto-ovo-vegetarian diet helps regulate blood sugar levels, thereby reducing the risk of developing type 2 diabetes.

3. Lower Cancer Risk

The abundance of antioxidants, vitamins, minerals, and fibre in this diet provides anti-cancer properties. This may help prevent various types of cancer, particularly breast, prostate, colorectal, and gastrointestinal cancers.

4. Weight Loss Support

The lacto-ovo-vegetarian diet prioritises healthy, fibre-rich foods that are low in fat and sugar. This promotes a feeling of fullness, which can help prevent overeating and support weight loss. Following this diet plan is one of the best ways to lose weight naturally. 

5. Blood Pressure Regulation

The high fibre and potassium content of this diet can contribute to maintaining healthy arteries and regulating blood pressure with consistent consumption. To maximise the health benefits of a lacto-ovo-vegetarian diet, it's crucial to minimise the intake of processed foods like sweets, cakes, fried foods, and packaged cookies.

Also Read: High Protein, Low Carb Meal Plan: Get 15 Foods, 7-Day Diet Chart & Benefits! 

Lacto-Ovo-Vegetarian Diet Plan (Sample)

Here is a sample lacto-ovo-vegetarian diet plan: 

Also Read: 7-Day Meal Plan For Gastritis Recommended by Experts 

Dietitian’s Recommendation

Explore the different options for lacto-vegetarian food and see how you and your body react to them. I would suggest while following a lacto ovo-vegetarian diet you should focus more on eating more whole plant foods, including fruits, vegetables, nuts, seeds and whole grains. Also include eggs and dairy products such as milk, cheese and butter as you want to maintain a good nutrition. 

Dt. Lavina Chauhan 

The Final Say 

Eating healthy doesn’t have to be complicated. A lacto-ovo-vegetarian diet is simple, nutritious, and packed with plant-based goodness while keeping dairy and eggs in the mix. Want better heart health, weight control, and overall wellness? This diet might be your best bet! Try the lacto-ovo vegetarian diet plan and enjoy a balanced, flavorful way of eating.

FAQs

1. Is the lacto-vegetarian diet the same as the vegan diet?

No, lacto-vegetarian and vegan are not the same. Vegans avoid any animal products, including eggs and dairy products, while dairy products are allowed in a lacto-ovo vegetarian diet.

2. What is the other name for the lacto-vegetarian?

Lacto vegetarians are also called lactarians.

3. Can I get enough protein on a lacto-ovo vegetarian diet?
Absolutely! Dairy, eggs, lentils, beans, nuts, seeds, tofu, and whole grains provide sufficient protein for a balanced diet.

4. Is this diet suitable for weight loss?
Yes, since it emphasises high-fiber, low-fat foods, it helps with satiety and reduces overeating, making weight loss easier.

5. Is a lacto-ovo vegetarian diet good for athletes?
Yes, it provides enough protein, healthy fats, and carbohydrates for energy and muscle recovery, making it a great option for active individuals.

6. What do lacto-ovo vegetarians eat for breakfast?
Lacto-ovo vegetarians can enjoy a variety of breakfast options, including oatmeal topped with fruits and yoghurt, vegetable parathas served with curd, and breakfast burritos filled with scrambled eggs and cheese. Other popular choices include avocado toast, pancakes, and smoothies made with dairy products and fruits.

References 

• https://www.cookunity.com/blog/what-is-lacto-vegetarian?srsltid=AfmBOoqsxY44P58rHlFLw45HWSRNTkv2nb2qIzzN6Ep0B9qSsXj-z0pM
• https://m.netmeds.com/health-library/post/ovo-vegetarian-diet-discover-health-benefits-merits-and-demerits-of-this-dietary-pattern?srsltid=AfmBOooZFrlaXcSk4zx1sCzIYnRO86UL8QtbXZDya1O_C_JREXqCyT5Y
• https://www.medicalnewstoday.com/articles/lacto-ovo-vegetarian#summary
• https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/menus_lacto_ov.htm
• https://www.tuasaude.com/en/lacto-ovo-vegetarian/
• https://www.onlymyhealth.com/what-is-lacto-vegetarian-diet-benefits-how-does-it-affect-health-12977824285
• https://hindi.boldsky.com/health/wellness/what-is-lacto-vegetarian-diet-and-what-are-its-benefits/articlecontent-pf85304-018322.html

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