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All About the Ins and Outs of an Ovo Vegetarian Diet and What It Entails Daily

ovo vegetarian benefits

As the plant-based world continues to grow and expand so does the amount of choice of different diets. Nowadays any type of diet where you are illuminating are vastly reducing your consumption of animal products is considered to be sustainable and more environmentally friendly. Whereas a vegan diet takes it all the way to the extremes, completely illuminating all and every animal product, a vegetarian diet rather aims to illuminate and specif section or sections of such animal products. In this article we will be focusing on ovo vegetarianism and what is ovo vegetarian as well as what that may look like on a day-to-day basis. We will dive into the diet, what can and cannot be eaten as well as provide you with a meal plan to help make your transition easier and ensure you are receiving all the vital vitamins and minerals your body requires on a day-to-day basis.

What Is an Ovo Vegetarian?

So what is a ovo vegetarian and their deity requirements? To define ovo vegetarian, in simple terms one could say that it is a dietary choice in which a person decides to omit all animal products from their diet excluding eggs. An ovo vegetarian diet is one of the least popular of all the vegetarian diet choices and more people tend to opt to include dairy rather than eggs, however, if this types of diet are what works for you as per your preference or dietary requirements then go for it! Many people choose ovo vegetarianism for environmental benefits as well as health reasons, ethical reasonings, and even religious reasons. Luckily this diet is maintainable and the lack of such animal products can easily be substituted.

The Ovo Vegetarian Definition

ovo vegetarian

Now that we have a better understanding of what an ovo vegetarian is, we can start to dive a little deeper into what their diets really entail and what they can and can’t consume. Ovo vegetarianism types of vegetarians only consume eggs with a variety of other plant-based products and alternatives.

Ovo Vegetarians Cannot Consume:

  • Red meat – beef, lamb, and pork
  • Poultry – chicken, turkey, duck
  • Fish and shellfish
  • Dairy – milk, cheese, butter
  • Baked goods – any pastries or bread made with milk or butter
  • Meat derived products – gelatin, lard, carmine, whey, casein

Ovo Vegetrains Can Consume:

  • Fruit – any fruit including bananas, apples, oranges, avocado, grapes, mango, etc.
  • Vegetables – any vegetable including leafy greens, carrots, broccoli, zucchini, eggplant, bell peppers, etc.
  • Grains – rice, corn, buckwheat, quinoa, pasta, oatmeal, barley
  • Legumes – soybeans, tofu, tempeh, lentils, black beans, kidney beans, chickpeas
  • Nuts and seeds – any types of nuts and seeds including, cashew nuts, almonds, macadamia, walnuts, chia seeds, hemp seeds, nut butter
  • Eggs and egg products – whole eggs, egg whites, and products or sauces made with egg
  • Plant-based milk – soy milk, almond milk, oat milk, coconut milk, rice milk
  • Dairy alternatives – soy yogurt, plant-based cheese, dairy-free butter
  • Oils- olive oil, avocado oil, flaxseed oil, coconut oil
  • Beverages – coffee, tea, water, juices, all non-dairy milk

Ovo Vegetarian Recipes

vegetarian no dairy

We now understand what an ovo vegetarian can and cannot consume, and with this, in mind, we can begin to create an ovo vegetarian eating plan to help you with your daily meals. To ensure you are getting all the correct vitamins and minerals throughout the day, here are some meal ideas you could follow.


  • Option 1: eggs on toast with avocado and roasted tomatoes
  • Option 2: oatmeal with fresh fruit and nut butter of choice


  • Option 1: wrap with hummus and vegetables
  • Option 2: buddha bowl made of rice, spinach, tofu, avocado, and a variety of vegetables of your choice


  • Option 1: Asian inspired peanut noodles with tempeh and vegetables
  • Option 2: lentil stew served with brown basmati rice


If you are feeling peckish throughout the day don’t hold back and enjoy some delicious, fruits, crackers and hummus, rice cakes, boiled eggs as well as nuts and dried fruit to keep you going.

The Ovo Vegetarian Benefits

what is ovo vegetarian

This vegetarian no dairy, no meat diet comes with many benefits for your health and future wellbeing, some of the benefits that are associated with the ovo vegetarian diet include :

Improved Diet Quality

As ovo vegetarianism types of vegetarians include a lot of nutrient-dense foods such as fruits, vegetables, legumes, and whole grains into their diet, they tend to consume a lot less saturated fats and processed chemical-based foods. This helps lessen their overall calorie and sodium intake and opts for a more balanced and healthy diet.

Good for Heart Health

Studies have shown that those who follow the various vegetarian diet including ovo vegetarians can decrease their risk of contracting heart-related illnesses.

Helps Balance Blood Sugar

A well-balanced ovo vegetarian diet can help control blood sugar levels.


This diet can help you maintain or lose weight.

Healthy Gut

The rich fiber that comes from this diet helps keep the gut and digestive system healthy.

Reduces Risk of Cancer

Studies have shown that a vegetarian diet can reduce one’s risk of cancer by 12 percent.

Easily Affordable

The illumination of dairy and meat products means that a vegetarian diet is more cost-effective and affordable.

A Vegetarian Eating Plan That Includes Eggs and Dairy

ovo vegetarianism

If ovo vegetarianism is not the diet for you, don’t worry because there are plenty of other alternatives out there that still contribute to decreases your overall meat and animal product intake. If you wish to include dairy on top of your ovo vegetarian diet, then you would be following a Lacto-ovo vegetarian diet, meaning you only consume eggs and dairy on top of all plant-based foods. This diet means that you can include milk, cheese, butter, and yogurt as well as eggs on a daily basis.

The bottom line is that any type of vegetarian diet aims to drastically reduce or omit animal products for environmental reasons, health reasons and ethical reasons, in any way or form you choose this type of diet and lifestyle for your self you are in fact making a contribution to the greater good but at the end of the day, you need to choose something that works for you so that it is maintainable in the long run.

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