Ovo Vegetarian
Enjoy health benefits of a plant based diet that allows eggs; plan diet to ensure adequate nutrients
Recommended For
Arthritis, Blood pressure, high, Blood sugar, high, BMI, high, Cancer, prevention, Carbon footprint reduction, Gut health, support, Heart disease, prevention, treatment, Insulin resistance, Weight loss.
Diet Goals
Omits meat and dairy
- Eat proteins from plant sources and eggs
- Monitor intake for nutritional deficiencies
- Ensure complete amino acids without animal proteins
Eggs are a great high quality protein to add to a plant based diet because they provide nutrients that are often low in vegetarian diets.
Food Recommendations
Foods to Eat
Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Eggs: Whole eggs, egg yolks, egg whites
Foods to Avoid
Red meat: Beef, lamb, pork, goat, veal, mutton
Poultry: Chicken, turkey, duck, goose
Seafood: Fish, shellfish, crab, lobster, shrimp, clams, oysters
Baked goods: Cakes, cookies, muffins, pizza, pastries
Full fat dairy: Whole milk, yogurt, butter, cheese
Hidden non vegan: Animal broth, pate, fish sauce, non dairy creamer, Caesar dressing
Diet Rules
Additional Information
Research
Studies show ovo vegetarian diet health benefits can include reduced risk of heart disease, diabetes, cancer.
Studies show that vegetarian diets are linked to lower BP & cholesterol; reverse accumulation of plaque in arteries.
Vegetarians tend to have a lower BMI; consume fewer calories and eat more fiber than meat eaters.
Caveats
Monitor food intake; ensure adequate nutrients without animal proteins.
Vegetarian prepackaged foods & meat substitutes can be high in sugar, salt, fat; check label.
Plant sources of iron not absorbed like meat sources; add vitamin C foods to enhance.
Egg is a complete protein (all 9 essential amino acids); Plant sources: Quinoa, hemp, chia seeds, buckwheat, spirulina, soy.
References
Staff, H. F. H. (2017). Alternative Diets: What You Need To Know. Henry Ford Live Well. https://www.henryford.com/blog/2017/07/alternative-diets-vegan-gluten-dairy-raw
Kelikani, P., Reeves MD, M., & Orlich MD, M. (2023). Episode 10: Vegetarian Diet. Loma Linda University Health. https://lluh.org/patients-visitors/health-wellness/live-it/online-health-show/episode-10-vegetarian-diet
Kim, H., Caulfield, L., Garcia-Larsen, V., Steffen, L., Coresh, J., & Rebholz, C. (2019). Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults. Journal of the American Heart Association. https://www.ahajournals.org/doi/10.1161/JAHA.119.012865
Malik, N. (2021). 23 Foods Vegetarians Can’t Eat (But Don’t Know It!). Oh My Veggies. https://ohmyveggies.com/foods-vegetarians-cant-eat-but-dont-know-it/
Vegetarian diet: How to get the best nutrition. (2023). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446
Vegetarian Diet. (n.d.). Medline Plus/NIH. https://medlineplus.gov/vegetariandiet.html
23 Foods Vegetarians Can’t Eat (But Don’t Know It!). (2017). Oh My Veggies. https://ohmyveggies.com/foods-vegetarians-cant-eat-but-dont-know-it/
Patino, E. (2021). 5 Diets That Can Help Lower Cholesterol. Everyday Health. https://www.everydayhealth.com/heart-health/special-diets-that-help-lower-cholesterol/
Pawlak, R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes Spectrum. https://diabetesjournals.org/spectrum/article/30/2/82/32272/Vegetarian-Diets-in-the-Prevention-and-Management
Reeves MD, M. (2022). Want to decrease your chances for chronic disease? Researchers found that a vegetarian diet does just that. Loma Linda University Health. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-0972-0#citeas
Tuso MD, P., Ismail MD, M., Ha MD, B., & Bartolotto MA, C., RD. (2013). Nutritional Update for Physicians: Plant-Based Diets. NIH, National Library of Medicine, The Permanente Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
Yamut RN, T. (2022). What is the Vegetarian Keto Diet? Benefits, Drawbacks, Food List, and Meal Plan. Perfect Keto. https://perfectketo.com/vegetarian-keto/