The Balanced Vegetarian Diet
Learn how to adopt a balanced vegetarian diet. Complete proteins, iron, B12, meal examples. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
Different types of vegetarianism
Vegetarianism encompasses several variants. Lacto-ovo-vegetarianism (most common) excludes meat and fish but includes eggs and dairy. Lacto-vegetarianism also excludes eggs. Pescatarianism includes fish. Each variant has its own nutritional considerations.
Getting complete proteins
Plant proteins are often incomplete (except soy and quinoa). The solution: combine legumes + grains throughout the day. Examples: rice + beans, bread + hummus, pasta + lentils. Eggs and dairy products also provide complete proteins.
Nutrients to watch
Plant iron is less well absorbed: consume vitamin C sources at the same time. B12 is present in eggs and dairy, but supplementation may be necessary. Zinc is found in nuts, seeds, and legumes. Omega-3 comes from walnuts, flaxseeds, and chia seeds.
Planning balanced meals
Each meal should contain a protein source (legumes, eggs, tofu, cheese), varied vegetables, whole grains, and healthy fats. This structure ensures complete nutritional intake without meat.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the Vegetarian Diet
Well-planned vegetarianism is recognized by dietary associations as healthy and nutritionally adequate. It can even offer benefits for cardiovascular health and prevention of certain diseases.
Vegetarian Protein Sources
Complete sources (all amino acids)
- Eggs: 6g protein per egg
- Dairy products: Greek yogurt (10g/100g), cottage cheese
- Soy: tofu (8g/100g), tempeh (19g/100g), edamame
- Quinoa: 4g protein per 100g cooked
Combinations for complete proteins
- Rice + kidney beans
- Pasta + lentils
- Whole grain bread + peanut butter
- Hummus + pita bread
- Couscous + chickpeas
Sample Meal Plan
Breakfast (about 400 kcal)
- 2 scrambled eggs
- Whole grain bread with avocado
- Fresh fruit
Lunch (about 600 kcal)
- Quinoa salad with grilled vegetables
- Roasted chickpeas
- Olive oil vinaigrette
Dinner (about 550 kcal)
- Lentil curry
- Basmati rice
- Plain yogurt
Snacks (200-300 kcal)
- Nuts and dried fruits
- Greek yogurt with seeds
Critical Nutrients
| Nutrient | Vegetarian Sources | Tip |
|---|---|---|
| Iron | Lentils, spinach, tofu | Pair with vitamin C |
| B12 | Eggs, dairy products | Supplement if insufficient |
| Zinc | Nuts, seeds, legumes | Soak legumes |
| Omega-3 | Walnuts, flaxseeds, chia | Algae oil for DHA/EPA |
Why Voical Can Help You
On a vegetarian diet, tracking your meals with Voical allows you to verify you’re meeting your protein goals and combining your sources well. It’s particularly useful for beginners learning to balance their diet without meat.