Vegetarian diet: protein, iron and an example day

Vegetarian means no meat or fish, but usually eggs and dairy. Watch protein, iron and vitamin B12 – from pulses, wholegrains, eggs and dairy.

Planned well, a vegetarian diet is a balanced way of eating. Because most vegetarians still eat eggs and dairy, it’s much easier to cover your nutrients than on a vegan diet – as long as you replace meat with protein sources, not just with sides.

Getting your nutrients without meat

Protein, iron and vitamin B12 often come from meat. Get them from pulses, tofu, eggs and dairy instead. If you combine grains and pulses over the day, their amino acids complement each other.

Vegetarian protein sources

A common myth: vegetarians don’t get enough protein. With eggs, dairy and pulses, that’s rarely a problem.

Animal foods

• Left out: meat, poultry, fish, seafood, cold cuts.
• Still eaten: eggs (high biological value).
• Still eaten: quark, skyr, yoghurt.
• Still eaten: cheese – but some are made with animal rennet.

Plant protein

• Pulses: lentils, chickpeas, kidney beans.
• Soya: tofu, smoked tofu, edamame, tempeh.
• Wholegrains and seeds: quinoa, oats, wholewheat pasta, hemp and chia seeds.
• Meat alternative: seitan, made from wheat gluten, with a lot of protein.

Vegetarian example day: full and happy without meat

A vegetarian day with protein at every meal:

• Breakfast: shakshuka – eggs cooked in a tomato and pepper sauce. The eggs provide high-quality protein.
• Lunch: a Mediterranean pasta salad with wholewheat or lentil pasta, feta, olives and rocket.
• Dinner: baked sweet potato with herb quark, kidney beans and sweetcorn – beans and sweet potato bring fibre and make it filling.

Tip: go easy on cheese for baking on top – it brings a lot of calories and saturated fat. Half the amount is often enough.

Want a whole week planned? The vegetarian meal plan has 28 recipes for breakfast, lunch, dinner and a snack.

Vegetarian recipes: balanced vegetarian recipes for every day

Frequently asked questions

Do vegetarians need to take supplements?

Usually not, if you eat eggs and dairy regularly – they provide vitamin B12. If you eat little of them or often feel exhausted, have your doctor check your vitamin B12 and iron before you take supplements.

How do vegetarians get enough iron without red meat?

Your body absorbs iron from lentils, oats or pumpkin seeds less well than iron from meat. Have vitamin C with it – peppers in a lentil stew or lemon on spinach. Vitamin C increases iron absorption.

Why isn’t all cheese vegetarian?

Hard cheeses such as traditional parmesan or Grana Padano are often made with animal rennet from calves’ stomachs. Many other cheeses use microbial rennet – check the label.

What’s the difference between vegetarian and vegan?

Vegetarians leave out meat and fish, while most still eat eggs and dairy. Vegans leave out all animal products. Eggs and dairy make it much easier for vegetarians to cover their nutrients, vitamin B12 in particular.