Ovo Vegetarian Diet Weight Loss
In honor of Vegetarian Awareness Month, I'm digging a little deeper into vegetarianism this October. You may remember from last week just how many different vegetarian diet patterns there are! This week, I focus on the lacto-ovo vegetarian diet, one of the most popular plant-based diets.
Nutrient Needs
A lacto-ovo vegetarian meal plan includes plant foods, dairy (lacto), and eggs (ovo) but generally no meat, poultry, or seafood. The exclusion of meat often leads to questions about nutrient needs. First, I want to make it clear that it is absolutely possible to meet all of your nutrient needs with a well planned and well balanced lacto-ovo vegetarian diet. If you are just transitioning to a plant-based diet like this, it would be wise to keep an eye on the following nutrients while you adjust to your new plant-based meal plan.
- Vitamin B12 – Found in milk products and eggs. Also added to fortified foods including almond and soy milk and ready to eat breakfast cereals.
- Vitamin D – In milk products fortified with vitamin D, certain mushrooms exposed to UV light, eggs, soy and almond milk fortified with vitamin D, and orange juice fortified with vitamin D.
- Calcium – Dairy products. Also found in plant-based foods like tofu prepared with calcium sulfate, collard greens, and bok choy as well as packaged foods like calcium-fortified orange juice.
- Iron – Can be found in lentils, black beans, spinach, kale, apricots, and whole wheat bread. Increase the absorption of plant-based iron by pairing with foods high in vitamin C like citrus or bell peppers and foods high in beta carotene (vitamin A) like sweet potatoes or cantaloupe.
- Zinc – Milk can be a good source of zinc, as can chickpeas, kidney beans, cannellini beans, and pumpkin seeds.
I can help you create a vegetarian meal plan that meets your needs. Email me at info@weightlosstransformation.com or call 855-958-9958 for more info.
Meal Planning for Vegetarians
Planning meals for a lacto-ovo vegetarian diet is not so different from any other meal planning. Here are a few easy tips to get you started.
- Build your meals around lean plant proteins like beans, lentils, and tofu.
- Try a variety of whole grains, vegetables, fruits, herbs, and spices to expand your palate as you become more comfortable with a plant-based diet.
- When it comes to soups or stews, think outside the box with your protein choices. Beans, lentils, tempeh, and seitan add delicious flavor and texture to soups and stews.
- For breakfast, think filling whole grains and proteins that will energize you and keep you full longer. Some examples are oatmeal with walnuts and fruit, Greek yogurt with a lightly sweetened granola, and a veggie egg scramble with whole grain tortilla.
- Some vegetarian meat substitutes, like veggie burgers, are better than others. Look for products that are relatively low in sodium and also relatively high in fiber. Ideally, they contain more veggies, legumes, and whole grains than hard to pronounce ingredients.
Recipes
Here are a few recipes for you to give a lacto-ovo vegetarian diet a try. Let me know what you think!
Honey Ginger Tofu and Veggie Stir Fry
Indian Scrambled Eggs
Hearty Vegetarian Bolognese and Polenta
If you're interested in transitioning to a vegetarian food plan at your pace, I can help you! Email me at info@weightlosstransformation.com or call 855-958-9958 for more info.
Do you think you'll try going vegetarian at least once in a while? With so many options and even more health benefits, it seems worth a try! If you're curious about creating a plant-based meal plan, I can help you choose the best options customized to meet your needs and preferences. Click here for more information.
Stay Blessed!
Ovo Vegetarian Diet Weight Loss
Source: https://weightlosstransformation.com/what-does-a-lacto-ovo-vegetarian-eat/