Contrary to popular belief, vegetarianism isn’t limited to strictly plant-based foods. In fact, there are plenty of vegetarian diets that include certain animal-based products while still avoiding common items like chicken and meat. One such diet is the lacto-ovo vegetarian diet. This is a very common vegetarian meal plan, and it still allows for the consumption of dairy and eggs, in addition to plant-based foods.
If you want to know more about lacto-ovo vegetarian diet, you can go to this section of the blog first. if not, carry on reading for your lacto-ovo vegetarian meal plan. This meal plan is planned to meet the nutritional needs of 1,600 calories a day. We also have a 1,200-calorie lacto-ovo vegetarian meal plan available if you’d like to eat in a calorie deficit or want to lose weight while still following a lacto-ovo vegetarian diet.
7-day Lacto-ovo Vegetarian Meal Plan
Reminder: It’s a recurring theme in our meal plans to repeat recipes throughout the week. We recommend this to encourage you to cook in batches to save time, energy, resources and reduce food wastes when following a meal plan. You can check this table to to find out which recipes you’ll need to prepare multiple servings of.
For Day 1, take note that all of these recipes will be repeated later in the week. So it’s best to take note of these repetitions found in this table, and our food safety tips too!
Additionally, we have a few more specific tips for storing the extra servings:
Best Buttermilk Pancakes Recipe (Breakfast)
- Prepare the dry mix ahead and store in an airtight container. Mix with wet ingredients just before cooking.
- Alternatively, you can cook them in advance then store in an air-tight container in the fridge for a maximum of 3 days or freeze them for a longer shelf life.
Vegan Spicy Kale and Romesco Pasta (Lunch)
- Cook the pasta and prepare the sauce in advance. Combine with kale just before serving.
Day 2 is just as good as day 1! We have a couple of meal prep bowls that make great lacto-ovo dinners! To meal prep in a breeze for this day take note of these storage and meal prep tips:
Sesame Tempeh Bowls
- Marinate tempeh overnight. Cook rice and vegetables ahead of time and store separately.
Vegetarian Grain Bowl Meal Prep
- Prepare grains, vegetables, and dressings in advance. Assemble just before eating. Alternatively, you can also assemble the meal prep bowl in advance. Just take note that this may affect the texture of the food when reheated and eaten.
Day 3 starts with a delicious serving of overnight oats, and all of the recipes are meal preps from Day 1. What a time saver, right?
We’ve already shared tips for storing and preparing the pasta, so the tips below are for your overnight oats, oatmeal balls, and salad:
Blueberry Muffin Overnight Oats
- Combine all ingredients in a jar and refrigerate overnight.
- Overnight Oats can be stored in the refrigerator for up to 3-4 days.
3 Ingredient Peanut Butter Oatmeal Balls
- Make the balls ahead of time and store them in the refrigerator.
- Alternatively, you can freeze the leftovers that aren’t for this week, and have them later on when you’re in need of a snack! Freezing prolongs the shelf life of your oatmeal balls up to a month and even more!
Lentil, Broccoli, and Egg Salad with Crunchy Seeds
- Once cooked, layer lentils and broccoli in containers. Store eggs separately.
- Keep toasted seeds in a separate container.
- Store up to 3-4 days. Add sliced eggs and seeds just before serving.
Day 4 of your lacto-ovo vegetarian meal plan starts off with the same pancakes as Day 1. Your snacks and dinner should be ready to go thanks to your day 2 meal prep. This day is a good example of how you can have a balanced and healthy diet while still enjoying delicious food – and saving loads of time too!
The vegan tempeh burrito bowls make for a great lacto-ovo lunch!
Vegan Tempeh Burrito Bowls
- Cook your grains and prepare burrito bowl components in advance. Assemble when ready to eat.
Day 5 starts with a delicious serving of the breakfast quesadilla you made for Day 2. And your lunch is a repeat from Day 2 too.
But for dinner and snacks, we’re introducing some new options. If you’re short on time, both of them can be prepared in advance.
Meal Prep Vegetable Snack Packs
- Chop and portion vegetables into snack-sized containers.
High-Protein Udon Noodle Meal Prep
- Cook noodles and prepare protein toppings in advance. Combine with fresh veggies.
At this point in the meal plan, all of your meals have been prepared ahead of time. Your breakfast is from Day 3, while lunch, snacks and dinner are from Day 4, so all you have to do is to assemble them (if needed), and reheat.
Again, all of your meals have probably been prepared at this point. Feel free to revisit this plan or combine your favorite recipes for future weeks to keep your healthy eating journey going strong.
Below is a quick overview of the recipes that are repeated during the 7-day Lacto Ovo-Vegetarian Meal Plan:
Recipes | Number of servings to prepare | Day and meal planned |
Best Buttermilk Pancakes Recipe | 3 servings | Day 1, 4 and 7 Breakfast |
Healthy Breakfast Quesadilla | 2 servings | Day 2, and 5 Breakfast |
Blueberry Muffin Overnight Oats | 2 servings | Day 3, and 6 Breakfast |
Vegan Spicy Kale and Romesco Pasta | 2 servings | Day 1 and 3 Lunch |
Sesame Tempeh Bowls | 3 servings | Day 2, 5 and 7 Lunch |
Vegan Tempeh Burrito Bowls | 2 servings | Day 4, and 6 Lunch |
3 Ingredient Peanut Butter Oatmeal Balls | 2 servings | Day 1, and 3 Snacks |
Cheese Crisps Recipe | 3 servings | Day 2, 4 and 6 Snacks |
Meal Prep Vegetable Snack Packs | 2 servings | Day 5, and 7 Snacks |
Lentil, broccoli and egg salad with crunchy seeds | 2 servings | Day 1, and 3 Dinner |
Vegetarian Grain Bowl Meal Prep | 3 servings | Day 2, 4 and 6 Dinner |
HIGH-PROTEIN UDON NOODLE MEAL-PREP | 2 servings | Day 5, and 7 Dinner |
Meal Prep Tips, Advice, and Reminders for a Lacto-ovo Vegetarian Diet
Cook in Batches: Prepare large quantities of grains for your vegetarian meal plan. Examples are quinoa, brown rice, or whole wheat pasta, and store them in the refrigerator for use throughout the week.
Roast Vegetables: Roast a variety of vegetables at once, such as sweet potatoes, brussels sprouts, and bell peppers, and store them for easy side dishes or additions to salads.
Use Mason Jars and Containers:
- Salad Jars: Layer salads in mason jars with the dressing at the bottom to keep ingredients fresh and prevent sogginess.
- Portion Snacks: Portion out snacks like nuts, fruits, and veggies into individual containers for easy grab-and-go options.
Utilize Freezer:
- Freeze Meals: Prepare and freeze meals like soups, stews, and vegetarian patties to have healthy options ready to heat and eat on busy days.
Food safety reminders for a Lacto-ovo vegetarian meal plan
Keep in mind these tips when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
What is a Lacto-ovo Vegetarian Diet?
A lacto-ovo vegetarian diet is a type of vegetarianism that allows for the consumption of dairy products (lacto) and eggs (ovo) but excludes all forms of meat and seafood.
What can be included in a lacto-vegetarian diet?
- Fruits, and vegetables
- Grains
- Nuts, and seeds
- Beans and Legumes
- Dairy products (milk, yogurt, cheese e.g.)
- Eggs
Can a lacto-ovo vegetarian diet be healthy?
The short answer is, yes. It can.
When properly planned, the lacto-ovo vegetarian diet can be very healthy. Unlike some other vegetarian diets, it’s a little less strict on animal products since you can eat eggs and dairy. Including both of these mean you have easy access to good sources of protein, calcium, and vitamin B12.
Take note that there are always some nutritional considerations when it comes to vegetarian diets. So, it’s also strongly advised that you do regular health screenings, and consultations with your health care provided and a dietitian. You can read more about that in our blog on vegetarian diets.
If you’re interested, you can also check out our 7-Day Vegetarian Meal Plan: 1200 kcal. This helps you find out more about vegetarian diets. Plus, there are loads of tips on how to convert a lacto-ovo meal plan into a lacto vegetarian and ovo-vegetarian.
FAQs on Lacto-ovo Vegetarian Diet
While the lacto-ovo vegetarian diet is generally suitable for most people, consult with a healthcare professional or a registered dietitian to ensure it meets your nutritional and health needs.
Yes, you can get enough protein from a lacto-ovo vegetarian diet by including a variety of protein-rich foods such as eggs, dairy products, legumes, nuts, seeds, and whole grains.
Yes, lacto-ovo vegetarians can enjoy many desserts, especially those made with dairy products and eggs.
In social situations, you can bring a vegetarian dish to share, ensuring you have something to eat. Or, you can communicate your dietary preferences ahead of time.
Eating out can be easy with a little planning and communication. Many restaurants offer vegetarian options. Look for cuisines that naturally have vegetarian-friendly dishes, such as Italian, Indian, and Thai.