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Everything You Need to Know About the Lacto Vegetarian Diet and What It Entails

lacto vegan

Help, save, preserve and protect the planet, a more sustainable eating approach has become top of the list for an overall lifestyle change. Whilst there is a multitude of different vegetarian and vegan diet approaches that people have taken, the most common of them all has to be the lacto vegetarian diet that most people have chosen to commiserate with. Whilst some people choose a vegetarian Lacto diet for health benefits and dietary requirements, others choose it as a more political stance and a way to stand up against animal cruelty and environmental issues.

What Is Lacto Vegetarian Diet?

To define Lacto vegetarianism one can say that it is a form of vegetarianism in which the diet excludes fish, seafood, red meat, poultry, and eggs. Like most forms and variations of vegetarianism, it aims to help reduce your own personal environmental impact and cuts out all but one animal food group. Most people adopt the vegetarian Lacto lifestyle for ethical and environmental reasons whereas others choose it for health reasons, allergies, and dietary needs, and preferences. Just like the various other forms of vegetarianism including the ovo-Lacto vegetarian diet, Ovo-vegetarian diet, and the lacto vegan diet, a Lacto vegetarian also has many health benefits that come along with it.

Which Foods Are Consumed in the Diet of a Lacto Vegetarian?

Whilst Lacto vegetarians choose to emit meat, seafood, chicken, and eggs from their diet they do however still consume dairy products: Some of the products that can be associated with Lacto vegetarians include :

  • Cheese
  • Butter
  • Milk
  • Yogurt
  • Cream
  • Baked goods
  • Dairy-based sauces
  • Chocolate

All in all Lacto vegetarians allow themselves to have any product that still contains dairy as long as it does not contain any other animal products within it.

Lacto Vegetarian Recipes

lacto diet

If you are thinking of transitioning to a Lacto vegetarian diet but don’t know where to start and what kind of Lacto vegetarian foods to eat, cook and prepare with. This big lifestyle change can be quite overwhelming for some and so making sure you have some great and delicious Lacto vegetarian meals to prepare is key in ensuring your diet lasts for the long run. For Lacto vegetarians some of the greatest meal ideas include :

Sweet Potato Curry

Sweet potato curry is Lacto vegetarian friendly and uses sweet potato as a meat alternative, it is most commonly made with coconut milk, however, a cream-based substitute could be used along with a variety of many spices and served on a bed of whole-grain rice.


Another great Lacto vegetarian food is tacos, tacos are so simple and easy to create and basically act as a canvas to fill with whatever your heart desires. Some great lacto vegan taco toppings include mushrooms or a meat substitute, black beans, guacamole, salsa, lettuce, and shredded cheese, an easy weeknight meal idea.


Pasta is one of the most comforting and easy dishes to make. There are so many different variations one can make including that of a tomato base with lots of vegetable toppings and sprinkle with parmesan cheese, or a pesto base and olive, and if your searching for something a little more on the rich side a cream base may be just the thing for you.

A Lacto Vegetarian Meal Plan

lacto vegetarians

To help you get a better idea of what a lactovegetarian diet could look like on a day to day basis, this Lacto vegetarian meal plan shows you how to ensure you are getting all the correct nutrients and vitamins to keep your body and mind strong and healthy and that you do not feel the need to include any other animal products for satisfaction. An example of a Lacto vegetarians typical day of eating my include :


Option 1: oatmeal with banana and cinnamon

Option 2: avocado toast topped with feta cheese and roasted cherry tomatoes


Option 1: Buddha bowl filled with quinoa, black beans, cheese, guacamole, salsa, salad, and vegetables

Option 2: Veggie burger on a wholewheat bun served with sweet potato wedges and a side salad


Option 1: lentil dhal served with basmati rice or naan bread

Option 2: Baked pasta made with Napoletana sauce, topped with shredded mozzarella and placed in the oven with a side of broccoli or asparagus

This is just a guide to a day in the life of a Lacto vegetarian and what their diet may consist of, bear in mind that this is just a guideline and can be adapted according to your preferences. Along with these three main meals who may also choose to snack on :

  • Carrots and hummus;
  • Potato chips/vegetable chips;
  • Nuts and seeds;
  • Fruit;
  • Yogurt with berries and granola;
  • Crackers and sliced cheese;
  • Pretzels;
  • Cottage cheese;
  • Dried fruit;

As you can see from this lacto vegetarian meal plan there is a wide variety of different types of products available and you can easily create fun and delicious meals that are enjoyable to eat and easy to make.

Benefits of a Lacto Vegetarian Diet

A Lacto vegetarian diet is not just beneficial for the environment but also for the health and wellbeing of your own body. Some of the many health benefits associated with a lactovegetarian diet include :

  • Improves heart health
  • Helps control and balance blood sugar
  • Supports weight loss
  • Reduces the risk of obtaining certain cancers
  • Decreases risk of contracting heart-related diseases and diabetes

When choosing to follow a Lacto vegetarian diet one must ensure that they are getting a well-balanced and nutrient-dense variety of foods within it. Making sure you are getting enough iron, zinc, vitamin B12 and omega3 fatty acids are imperative to creating a strong and stable immune system and keeping the body intact.

As you can see there is a lot of variety within a Lacto vegetarian diet that can help make the transition smooth and easy, as well as benefiting your health and the environment it can also be a fun task to get in the kitchen and recreate recipes as well as try out local vegetarian spots around you.

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