Vegetarian eating, done well, is genuinely nourishing and supported by every major medical organization. Done carelessly—living on cheese pizza and pasta—it can leave gaps. This page is about doing it right: getting everything your body needs from an ovo-lacto vegetarian diet (one that includes eggs and dairy).
This one’s personal. One of us is returning to vegetarian eating—this time wanting to actually understand the nutrition rather than just winging it. If that’s you too, this page is the guide we wish we’d had.
The Nutrients to Pay Attention To
Protein
Very achievable as a vegetarian. Eggs, dairy, legumes, soy foods (tofu, tempeh, edamame), nuts, seeds, and whole grains all contribute. See The Protein Question for the real numbers.
Iron
Plant iron (from legumes, leafy greens, whole grains, seeds) is absorbed less efficiently than meat iron—but pairing it with vitamin C (peppers, citrus, tomatoes) significantly boosts absorption. A squeeze of lemon on your lentils genuinely helps.
Vitamin B12
Found naturally in eggs and dairy, so ovo-lacto vegetarians usually get some—but intake can be low. Many vegetarians benefit from a B12 supplement or fortified foods. Worth discussing with your doctor.
Omega-3s
Without fish, focus on plant sources (walnuts, flax, chia, hemp) and consider an algae-based omega-3 supplement for the EPA/DHA forms your body uses most directly.
Calcium & Zinc
Dairy covers calcium well for ovo-lacto vegetarians; also found in leafy greens and fortified foods. Zinc comes from legumes, nuts, seeds, and whole grains.
Vegetarian Eating Is Well-Supported
The Academy of Nutrition and Dietetics holds that appropriately planned vegetarian diets are healthful, nutritionally adequate, and suitable for all life stages. The key word is planned—attention to protein, iron, B12, omega-3s, calcium, and zinc is what separates nourishing vegetarian eating from accidental deficiency.
Source: Academy of Nutrition and Dietetics position on vegetarian diets
The Vegetarian Lens
Recipes tagged 🥗 Vegetarian contain no meat, poultry, or fish—though they may include eggs and dairy. Combined with the guidance above, they make building a complete, satisfying vegetarian week far simpler.
The vitamin C trick: Pair iron-rich plant foods with something high in vitamin C in the same meal—lentil soup with tomatoes, spinach salad with citrus, beans with peppers. It’s one of the easiest ways to get more out of plant iron.
A note on your health: This page is educational, not medical advice. Everyone’s body is different, and conditions vary widely from person to person. Use this as a starting point for conversations with a doctor or registered dietitian you trust—not as a replacement for the care they provide. Before starting a B12 or omega-3 supplement, check with your doctor—especially if you take other medications.