Are you considering adopting a vegetarian diet but worried about missing out on essential nutrients? Lacto-Ovo Vegetarianism may be the perfect solution for you! This type of vegetarianism allows for the consumption of dairy products and eggs while eliminating meat, poultry, and fish from the diet.
Lacto-Ovo Vegetarianism has numerous health benefits, including reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Keep reading to learn more about the benefits of Lacto-Ovo Vegetarianism and how it can improve your health and well-being.
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Contents
- 1 Reduced Risk of Chronic Diseases
- 2 Lower the risk developing of heart disease
- 3 Lower risk of certain types of cancers
- 4 Reduced levels of bad cholesterol linked to heart disease
- 5 Improved Digestion
- 6 Weight Management
- 7 Improved Mood and Mental Health
- 8 Environmental Benefits
- 9 Cost Savings
- 10 Reduced risk of gallstone disease
- 11 Ideal foods for lunch as a lacto-ovo vegetarian
- 12 Insulin sensitivity is higher in those who adhere to a lacto-ovo-vegetarian diet
- 13 7 Days Lacto-Ovo Vegetarian Meal Plan
- 14 Day 1
- 15 Day 2
- 16 Day 3
- 17 Day 4
- 18 Day 5
- 19 Day 6
- 20 Day 7
- 21 Conclusion
Reduced Risk of Chronic Diseases
Studies have shown that Lacto-Ovo Vegetarianism can reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers. This is because a plant-based diet is typically high in fiber, vitamins, minerals, and antioxidants, which are essential for overall health and disease prevention.
Related; Lacto-Ovo Vegetarian Vs Vegetarian; The Difference In What You Eat
Lower the risk developing of heart disease
Several studies have shown that the consumption of vegetarian diets lowers the risk of heart disease. Vegetarian diets are characterized by the avoidance of meat, eggs, fish, milk and dairy products. Vegetarians have been shown to have lower systolic blood pressure, serum LDL-cholesterol and total cholesterol, and a lower prevalence of hypertension. They have also been shown to have a lower incidence of type 2 diabetes.
Vegetarian diets may reduce the risk of CVD by decreasing the levels of saturated fats, cholesterol, and triglycerides. Saturated fats increase serum cholesterol and are known to contribute to the development of atherosclerosis. Saturated fats are present in red meat, and a higher intake of red meat is associated with increased risk of cardiovascular disease.
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Lower risk of certain types of cancers
Several studies have shown that certain types of cancers can be reduced by a vegetarian diet. In particular, the lacto-ovo vegetarian diet can reduce the risk of breast and colorectal cancers. In fact, the American Institute for Cancer Research recommends that two-thirds of a person’s diet should include vegetables.
Studies on the impact of vegetarian diets on cancer risk have been conducted in both omnivores and vegetarians. They have been found to have a lower risk of several cancers, including colorectal, esophageal, stomach, and lung cancers. However, the association between specific cancer types and dietary factors is not consistent across studies.
A prospective study conducted by the UK Biobank examined data at recruitment and at follow-up. It found that vegans were less likely to die from heart disease than meat-eaters. This is consistent with previous studies that have suggested the negative impact of meat consumption on cancer risk.
Reduced levels of bad cholesterol linked to heart disease
Taking the time to look up what you are eating is a good start, but a heart-healthy diet also means looking out for what you don’t. This means limiting your intake of fatty meats, fried foods, dairy and fried eggs, while ensuring you get your vitamin D from the sun. In a nutshell, you’ll be able to keep your heart healthy and happy for the long haul.
There are a few ways to do this, such as making better food choices, limiting your consumption of refined sugars, and exercising more often. It’s a hard slog, but it’s not impossible. The ten most important things you can do to keep your heart healthy are a diet and exercise routine that is based on a realistic schedule, keeping a healthy weight, eating more fruits and vegetables, and not smoking.
Improved Digestion
A plant-based diet is typically high in fiber, which promotes healthy digestion and bowel movements. This can prevent constipation, bloating, and other digestive issues.
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Weight Management
Lacto-Ovo Vegetarianism has been shown to promote weight loss and weight management. Plant-based foods tend to be lower in calories and fat than meat and dairy products, and the high fiber content can help promote feelings of fullness and reduce overall calorie intake.
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Improved Mood and Mental Health
One of the main Lacto-Ovo Vegetarian benefits is improving your mental health. Some studies have suggested that a plant-based diet may improve mood and mental health.
Plant-based foods are typically rich in nutrients that are essential for brain function, and the low intake of saturated and trans fats may reduce inflammation in the brain, which can contribute to depression and other mood disorders.
Environmental Benefits
Lacto-Ovo Vegetarianism has environmental benefits as well. The production of meat and dairy products is resource-intensive and contributes to greenhouse gas emissions, deforestation, and water pollution. A plant-based diet has a lower environmental impact and can help reduce the carbon footprint.
Cost Savings
Plant-based foods tend to be less expensive than meat and dairy products, which can lead to cost savings over time.
Reduced risk of gallstone disease
Several studies have found that vegetarians have a reduced risk of gallstone disease. This is because they consume less cholesterol, which is known to be linked with gallstones. However, there are still many questions about the exact mechanism behind the health benefits of vegetarian diets.
Vegetarian diets have also been associated with a reduced risk of certain cancers. Researchers tracked the diets of 4,839 participants to determine whether they had a decreased risk of gallstone disease. They found that non-vegetarians were 3.8 times more likely to develop gallstone disease than vegetarians.
Vegetarians also have a lower risk of breast cancer and gastro-intestinal cancers. However, the decreased risk was not as impressive as the decreased risk of colorectal cancer.
Ideal foods for lunch as a lacto-ovo vegetarian
Whether you are lacto-ovo vegetarian or a full-fledged vegan, eating the right foods for lunch can have positive benefits for your health. Several studies have shown that following a vegetarian diet may help you lose weight and prevent certain cancers. Vegetarians also benefit from the nutrients in plant-based foods.
Whether you are lacto-ovo or a vegan, you should focus on eating a variety of fruits and vegetables. They contain many important plant-based compounds that are beneficial for your health. You should also look for foods that are low in saturated fat and high in protein.
Many nutrition experts suggest a gradual transition to a plant-based diet. You should try different meal types and experiment with recipes until you find ones that work for you.
Insulin sensitivity is higher in those who adhere to a lacto-ovo-vegetarian diet
Various studies have suggested that vegetarian diets can reduce the risk of type 2 diabetes. Moreover, there is a strong relationship between a plant-based diet and improved gut microbiota symbiosis. Plants provide many nutrients and antioxidants, which protect cells from inflammation and oxidative damage. Eating more plants is a good thing for all. Moreover, more studies are needed to validate this theory.
One study investigated the association between Se and insulin resistance among Chinese vegetarians. Se was measured using a 24-h dietary recall method. The results were mixed. However, it was noted that vegetarians had higher Se levels than non-vegetarians. However, the relationship between Se and insulin resistance was limited by a relatively small sample size.
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7 Days Lacto-Ovo Vegetarian Meal Plan
Here’s a practical 7-day lacto-ovo vegetarian meal plan you can start today. It targets roughly 1,700–1,900 kcal/day with 95–120 g protein. Adjust portions using the swap notes at the end.
Portion key (quick scaling)
- +150–200 kcal: add ½ cup cooked grains or 1 tbsp olive oil/nuts.
- –150–200 kcal: remove ½ cup grains or 1 tbsp oil/nuts.
- Protein boost: add ½ cup cottage cheese or +2 egg whites to any day.
Day 1
Breakfast: Greek yogurt (1 cup) + berries (1 cup) + 2 tbsp walnuts + 2 tsp honey.
Lunch: Lentil–quinoa bowl (¾ cup cooked lentils, ½ cup quinoa) with roasted peppers/onions, arugula, lemon–olive oil.
Snack: Apple + 1 tbsp peanut butter.
Dinner: Spinach–mushroom frittata (2 eggs + 2 egg whites, 1 oz feta) + roasted sweet potato (1 cup).
Day 2
Breakfast: Overnight oats (½ cup oats, 1 tbsp chia, milk) + banana slices + cinnamon.
Lunch: Whole-grain pita (1) stuffed with egg salad (2 eggs + 2 tbsp Greek yogurt) + cucumber/tomato salad.
Snack: Cottage cheese (¾ cup) + pineapple (½ cup).
Dinner: Veggie chili (1½ cups beans/veg) over brown rice (½ cup cooked) + avocado (¼).
Day 3
Breakfast: Veggie omelet (2 eggs + 2 egg whites, peppers, spinach) + whole-grain toast (1) + ¼ avocado.
Lunch: Caprese-style bowl: cherry tomatoes, basil, 2 oz mozzarella, ¾ cup chickpeas, ½ cup farro, balsamic.
Snack: Hummus (¼ cup) + carrots/cucumber.
Dinner: Sheet-pan halloumi (3 oz) with zucchini, broccoli, onions + couscous (½ cup cooked).
Day 4
Breakfast: Protein parfait: skyr/Greek yogurt (1 cup) + granola (¼ cup) + mixed berries (¾ cup).
Lunch: Mediterranean egg salad wrap (2 eggs) in whole-grain tortilla + leafy greens + pickled onions.
Snack: Roasted almonds (1 oz) + orange.
Dinner: Eggplant “parm” (baked, light mozzarella, marinara) + whole-wheat spaghetti (¾ cup cooked) + big side salad.
Day 5
Breakfast: Peanut-butter banana oats (½ cup oats, 1 tbsp PB) + chia (1 tsp).
Lunch: Roasted veggie & pesto bowl (1 cup mixed veg, ½ cup quinoa) + ¾ cup white beans + 1 tsp pesto.
Snack: String cheese + pear.
Dinner: Shakshuka (2–3 eggs simmered in tomato–pepper sauce) + whole-grain pita (½–1) + side greens.
Day 6
Breakfast: Smoothie: milk (or fortified alt), 1 scoop whey/casein or plant protein, spinach, ½ banana, 2 tbsp oats.
Lunch: Greek salad with chickpeas (¾ cup) + olives (6–8) + feta (1 oz) + olive oil–lemon.
Snack: Yogurt (¾ cup) + 2 tbsp pumpkin seeds.
Dinner: Mushroom–pea risotto (light on cheese) + roasted asparagus; add parmesan (1 tbsp).
Day 7
Breakfast: Avocado toast (1 slice) + 2 poached eggs + cherry tomatoes.
Lunch: Tomato-basil soup (1½ cups) + grilled cheese (whole-grain, 1–1.5 oz cheese) + side salad.
Snack: Cottage cheese (½–¾ cup) + berries (½ cup).
Dinner: Tofu–vegetable stir-fry (or extra eggs if avoiding soy) over brown rice (½–¾ cup); sesame seeds (1 tsp).
Smart grocery list (1 week, 1–2 people)
- Protein/dairy: eggs (18), Greek yogurt or skyr (2–3 × 32 oz), cottage cheese, mozzarella/feta/halloumi/parmesan (small blocks), optional protein powder.
- Legumes/grains: lentils, chickpeas/white beans, quinoa, farro/couscous, brown rice, oats, whole-grain bread/pitas/tortillas.
- Produce: leafy greens, tomatoes, cucumbers, peppers, onions, mushrooms, zucchini/broccoli, eggplant, sweet potatoes, berries, bananas, apples/pears, citrus.
- Fats/flavor: olive oil, nuts/seeds, pesto, olives, marinara, spices (oregano, cumin, paprika, chili, garlic), balsamic/lemon.
Batch-prep in 60–75 minutes
Cook 2 grains (e.g., quinoa + rice), roast 2 trays of mixed veg, boil 6–8 eggs, make a jar of lemon–olive oil vinaigrette, and portion beans/chickpeas. You’ll assemble bowls and wraps in minutes all week.
Quick swaps & notes
- Gluten-free: use GF bread/pasta or swap grains for potatoes/rice.
- Higher protein: add ½ cup cottage cheese at breakfast or +1 egg at dinner.
- Lower calories: cut oils/nuts in half and bump non-starchy veggies.
- No soy: swap tofu for extra eggs, beans, or paneer/halloumi.
Conclusion
In summary, Lacto-Ovo Vegetarian Benefits are countless, including a reduced risk of chronic diseases, lower cholesterol levels, improved digestion, weight management, improved mood and mental health, environmental benefits, and cost savings. If you are considering adopting a vegetarian diet, Lacto-Ovo Vegetarianism may be a great place to start. However, it is important to consult with a registered dietitian to ensure that you are meeting all of your nutritional needs.
