Ovo-Vegetarian Diet: A Complete Guide and Meal Plan
- Dietitian.Lauren Hmede
- Aug 3, 2019
- 3 min read
Introduction:
An increasing number of people around the world follow vegetarian diets for a variety of health, environmental, financial, and religious reasons.
There are several different types of vegetarianism, including the ovo-vegetarian diet.
This article tells you everything you need to know about the ovo-vegetarian diet and provides a sample menu.
What is an ovo-vegetarian diet?
Ovo-vegetarian diets exclude all animal products except for eggs. People may choose this dietary pattern for health, environmental, religious, or ethical reasons.
Many potential benefits
An ovo-vegetarian diet may benefit your health in various ways.
May contribute to improved diet quality
Research suggests that people who follow vegeterian diet typically eat more nutrient-dense foods, such as fruits, vegetables, legumes, and whole grains, compared to non-vegetarians.
They also tend to consume fewer calories from added sugars and saturated fats and are better at adhering to recommendations for sodium intake.
Good for your heart
If you’re looking to make dietary changes that benefit your heart an ovo-vegetarian diet could be effective.
Vegeterian diet have been shown to lower blood pressure and cholesterol levels, as well as reverse the accumulation of plaque within blood vessels.
Promotes balanced blood sugar
Well-planned vegetarian diets may reduce your risk of type 2 diabetes by improving blood sugar control and insulin sensitivity.
The typically higher intake of whole grains, fruits, and vegetables of those on vegetarian diets seems to play a significant role in diabetes prevention.
More specifically, foods like dark leafy greens and root vegetables that are high in fiber, beta-carotene, vitamin C, and magnesium may have the strongest preventive effects.
Other benefits
An ovo-vegetarian diet may offer many health benefits, including a reduced risk of heart disease, diabetes, and cancer. It may also improve gut health and promote a healthy weight.
Possible drawbacks
For most people, an ovo-vegetarian diet is very safe and healthy. However, you may fall short of obtaining certain essential nutrients if you don’t plan your diet well.
Vegetarian diets may be low in certain nutrients, potentially putting you at risk of deficiencies. Focus on planning a nutritionally complete diet that can meet your needs with plant-based sources of these nutrients.
Foods to eat
Though certain foods are restricted on an ovo-vegetarian diet, you have plenty of nutrient-dense options from which to choose.
A well-planned ovo-vegetarian diet is ideally comprised of a variety of whole, plant-based foods, such as:
Various foods, such as legumes, grains, vegetables, nuts, seeds, eggs, and fruits, make up a healthy ovo-vegetarian diet. Practice moderation if you’re including ultra-processed foods.
Foods to avoid
The main foods to avoid on an ovo-vegetarian diet are meats and dairy products, but certain meat-based food additives should be excluded as well.
If you’re transitioning to an ovo-vegetarian diet, avoid the following:
Ovo-vegetarian diets exclude all meat, dairy, and meat- and dairy-based condiments and food additives.
Sample menu
Though nutritional needs and dietary preferences may vary, here’s an example of what five days on an ovo-vegetarian diet may look like.
Monday
Breakfast: coconut-chia pudding with frozen berries and walnuts
Lunch: lentil vegetable stew with flax crackers
Dinner: tofu-vegetable stir fry with brown rice
Tuesday
Breakfast: whole-grain toast with braised greens and poached eggs
Lunch: hummus-and-vegetable sandwich wrap with a side of berries
Dinner: quinoa bowl with black beans, nutritional yeast, mixed greens, guacamole, and salsa
Wednesday
Breakfast: green smoothie made with spinach, hemp protein powder cashew milk, almond butter, bananas, ginger, and avocado
Lunch: egg-salad sandwich on whole-grain bread
Dinner: spicy peanut noodles with edamame, purple cabbage, and cilantro
Thursday
Breakfast: oatmeal with fresh fruit,hemp seeds, and slivered almonds
Lunch: leftover peanut noodles
Dinner: smoky tempeh with roasted vegetables and vegetarian mushroom risotto
Friday
Breakfast: egg-and-vegetable scramble with a side of fresh fruit
Lunch: white bean,kale and tomato soup with whole-grain toast
Dinner: cauliflower-and-chickpea tacos with cilantro-lime cashew cream sauce
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