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Ethical eating

Vegetarian

Vegetarian diet excludes meat and fish but includes dairy products, eggs, and plant-based foods. This is an approach based on ethical principles that requires attention to vitamin B12 and complete protein. With proper meal planning, vegetarianism provides the body with all necessary nutrients.

Build a meal planSample menu
  • Protein12–18%
  • Fat25–35%
  • Carbs50–60%

The diet in numbers

Macros

Most calories come from carbs: 50–60%.

Percentages show the share of daily calories from each macronutrient. A range is a corridor, so there is no exact number to hit.

  • Protein12–18%
  • Fat25–35%
  • Carbs50–60%

Calories by meal

The biggest meal is lunch: 40% of daily calories.

This is how daily calories split across breakfast, lunch, and dinner.

  • Breakfast25%
  • Lunch40%
  • Dinner35%

How it works

  1. 1

    Exclusion of meat, poultry, and fish from the diet

  2. 2

    Obtaining protein from legumes, nuts, seeds, and dairy products

  3. 3

    Regular monitoring of vitamin B12 through fortified products or supplements

  4. 4

    Variety of plant-based sources of iron, calcium, and other minerals

  5. 5

    Balanced distribution of proteins, fats, and carbohydrates throughout the day

  6. 6

    Inclusion of whole grains and minimization of refined carbohydrates

  • Витамин B12: следите за нормой в рационе

What to eat and what to avoid

Foods to eat

Protein sources

  • lentils
  • chickpeas
  • beans
  • soy and tofu
  • tempeh
  • eggs
  • cottage cheese
  • yogurt
  • cheese
  • milk

Grains and cereals

  • buckwheat
  • rice
  • oatmeal
  • millet
  • quinoa
  • barley
  • whole grain bread

Vegetables

  • broccoli
  • spinach
  • carrots
  • tomatoes
  • bell peppers
  • zucchini
  • eggplant
  • cabbage

Fruits

  • apples
  • bananas
  • oranges
  • pears
  • berries
  • kiwi
  • avocado

Nuts and seeds

  • almonds
  • walnuts
  • cashews
  • sunflower seeds
  • flax seeds
  • chia seeds

Oils and fats

  • olive oil
  • sunflower oil
  • coconut oil
  • nut butters

B12 sources

  • fortified plant-based milk
  • fortified cereals
  • nutritional yeast
  • fortified tofu

Limit

Dairy products

  • butter
  • cream
  • fatty cheese
  • whole milk in large quantities

Sweets and baked goods

  • white bread
  • cookies
  • cakes
  • candy
  • sweet drinks

Processed foods

  • vegetarian sausages
  • industrial vegan cheese
  • ready-made sauces with added sugar

Avoid

Meat and fish

  • beef
  • chicken
  • pork
  • fish
  • seafood
  • sausages
  • ham

Products with animal fat

  • beef fat
  • fish oil in animal-derived supplements
Live example

Sample menu for the week

Target 2108 kcal. One cooking session covers 3 days.

Build your own plan

5 Oct

1772 of 2108 kcal

  • Breakfast

    574 kcal

    • Cornmeal Polenta with Stracciatella Cheese and Tomatoes
      574 kcal
      3 days - 3 serv.

  • Lunch

    457 kcal

    • Buckwheat with Adyghe cheese and vegetables
      317 kcal
      3 days - 3 serv.
    • Vegetarian Beet Borscht
      Side140 kcal
      3 days - 3 serv.

  • Dinner

    741 kcal

    • Pasta with Zucchini, Basil and Almonds
      580 kcal
      3 days - 3 serv.
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      3 days - 3 serv.

6 Oct

1772 of 2108 kcal

  • Breakfast

    574 kcal

    • Cornmeal Polenta with Stracciatella Cheese and Tomatoes
      574 kcal
      From day 1 batch

  • Lunch

    457 kcal

    • Buckwheat with Adyghe cheese and vegetables
      317 kcal
      From day 1 batch
    • Vegetarian Beet Borscht
      Side140 kcal
      From day 1 batch

  • Dinner

    741 kcal

    • Pasta with Zucchini, Basil and Almonds
      580 kcal
      From day 1 batch
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      From day 1 batch

7 Oct

1772 of 2108 kcal

  • Breakfast

    574 kcal

    • Cornmeal Polenta with Stracciatella Cheese and Tomatoes
      574 kcal
      From day 1 batch

  • Lunch

    457 kcal

    • Buckwheat with Adyghe cheese and vegetables
      317 kcal
      From day 1 batch
    • Vegetarian Beet Borscht
      Side140 kcal
      From day 1 batch

  • Dinner

    741 kcal

    • Pasta with Zucchini, Basil and Almonds
      580 kcal
      From day 1 batch
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      From day 1 batch

8 Oct

2023 of 2108 kcal

  • Breakfast

    487 kcal

    • Oatmeal Pancakes with Blueberries
      487 kcal
      3 days - 3 serv.

  • Lunch

    720 kcal

    • Pasta with Zucchini, Basil and Almonds
      580 kcal
      3 days - 3 serv.
    • Vegetarian Beet Borscht
      Side140 kcal
      3 days - 3 serv.

  • Dinner

    816 kcal

    • Linguine Pasta with Almond Pesto
      564 kcal
      3 days - 3 serv.
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      3 days - 3 serv.

9 Oct

2023 of 2108 kcal

  • Breakfast

    487 kcal

    • Oatmeal Pancakes with Blueberries
      487 kcal
      From day 4 batch

  • Lunch

    720 kcal

    • Pasta with Zucchini, Basil and Almonds
      580 kcal
      From day 4 batch
    • Vegetarian Beet Borscht
      Side140 kcal
      From day 4 batch

  • Dinner

    816 kcal

    • Linguine Pasta with Almond Pesto
      564 kcal
      From day 4 batch
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      From day 4 batch

10 Oct

2023 of 2108 kcal

  • Breakfast

    487 kcal

    • Oatmeal Pancakes with Blueberries
      487 kcal
      From day 4 batch

  • Lunch

    720 kcal

    • Pasta with Zucchini, Basil and Almonds
      580 kcal
      From day 4 batch
    • Vegetarian Beet Borscht
      Side140 kcal
      From day 4 batch

  • Dinner

    816 kcal

    • Linguine Pasta with Almond Pesto
      564 kcal
      From day 4 batch
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      From day 4 batch

11 Oct

1533 of 2108 kcal

  • Breakfast

    167 kcal

    • Tofu Pancakes with Banana and Rice Flour
      167 kcal

  • Lunch

    973 kcal

    • Pasta Casserole with Vegetables
      720 kcal
    • Roasted Potato and Sweet Potato with Sage
      Side253 kcal

  • Dinner

    393 kcal

    • Vegetable stew with eggplants
      98 kcal
    • Apple and Pickled Beet Salad
      Side295 kcal

Pros and cons

Pros

  • Reduced risk of cardiovascular disease due to low saturated fat content
  • High fiber content promotes digestive system health
  • Rich in antioxidants and phytonutrients from plant sources
  • Ability to maintain a healthy weight with proper meal composition
  • Alignment with ethical and environmental beliefs
  • Variety of culinary traditions and recipes from around the world

Cons

  • Requires attention to vitamin B12 and need for additional sources
  • Need to carefully combine plant proteins for complete amino acid profile
  • Some minerals, such as iron and calcium, are less bioavailable from plant sources
  • Requires more time for planning and preparing diverse dishes
  • Possible difficulties when eating out in some regions

Who it is for

Who it suits

  • People with beliefs against consuming animal meat
  • Those who want to reduce stress on the digestive system
  • People with elevated cholesterol
  • Active people ready to plan nutrition to get all nutrients
  • Families wanting to instill healthy eating habits in children

Who should skip it

  • People with severe digestive disorders without medical supervision
  • Those not prepared to devote attention to meal planning and B12 monitoring
  • People with allergies to major plant-based protein sources
  • Professional athletes without experience in vegetarian nutrition and specialist consultation

Recipes for this diet

All recipes for this tag

Read more

Vegetarian Diet: A Complete Guide for Beginners

A vegetarian diet excludes meat and fish, but includes dairy products, eggs, and plant-based foods. It is an approach based on ethical principles that requires attention to vitamin B12 and complete protein. With proper menu planning, vegetarianism provides the body with all necessary nutrients and can become the foundation for a healthy lifestyle.

Basic principles of vegetarian nutrition

The key to successful vegetarianism is diversity. Get protein from legumes, nuts, seeds, eggs, and dairy products. Combine plant sources: rice with beans, bread with peanut butter, cottage cheese with nuts. This will provide a complete set of amino acids. Be sure to monitor vitamin B12 through fortified products or supplements. Include whole grains, a variety of vegetables and fruits. Distribute nutrients as follows: proteins 12-18%, fats 25-35%, carbohydrates 50-60% of daily energy.

What to Include and What to Exclude

The basis of your diet should include lentils, chickpeas, beans, tofu, eggs, cottage cheese, yogurt and cheese. Add buckwheat, rice, oatmeal, quinoa. Eat broccoli, spinach, carrots, tomatoes, peppers. Include apples, bananas, berries, avocado. Use almonds, walnuts, flax seeds and chia seeds. For vitamin B12, choose fortified plant-based milk, nutritional yeast, fortified tofu. Exclude meat, poultry, fish and seafood. Limit butter, cream, white bread, cookies and sugary drinks.

Advantages and Features

A vegetarian diet reduces the risk of cardiovascular diseases due to low saturated fat content. High fiber content supports digestive system health. Plant-based food is rich in antioxidants and phytonutrients. With proper menu planning, it is easier to maintain a healthy weight. However, attention is required to vitamin B12, careful combining of plant-based proteins, and more time for meal planning. Some minerals, such as iron and calcium, are less bioavailable from plant sources, so consultation with a specialist is important.

Start with simple recipes: vegetable omelet, pasta with vegetable sauce, lentil soup, chickpea salad. Gradually add more complex dishes. When eating out, look for restaurants with vegetarian menus, clarify ingredients, bring snacks with you. Many cuisines around the world have traditional vegetarian dishes: Indian dal and curry, Mediterranean salads, Asian tofu dishes.

Questions

Short answers to the most common questions about this diet.

Build a menu for this diet

The planner picks recipes within the macro range, splits calories across meals and builds a weekly shopping list.

Build a meal plan

This page explains diet rules and does not replace medical advice.

Updated 2026-10-02

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