Menu for a lacto-ovo vegetarian: top summer dishes

Lacto-ovo vegetarianism is a plant-based diet that includes eggs and dairy products. Adherents of this diet exclude animal products from the diet - meat, poultry, fish and seafood. Most often this is due to ethical considerations (people feel sorry for animals, they are concerned about the state of the planet and how animal agriculture affects the environment and climate) or health reasons.

If you decide to adhere to lacto-ovo vegetarianism, then your diet should include: eggs, whole grain porridge with milk, cottage cheese or cheese, yogurt, kefir or milk, avocado or nuts, dried fruits, legumes and grain products, cereals, fruits , green vegetables, vegetable oil.

what a sample lacto-ovo vegetarian menu looks

Breakfast : a bowl of porridge with milk and butter, coffee or tea.

Snack or second breakfast : yogurt with breadcrumbs, granola bar or crackers.

Lunch : creamy soup with vegetables or creamy mushroom soup, potatoes with cheese, vegetable salad, compote or juice.

Afternoon snack : fruit or dried fruit, cheese sandwich, tea or coffee.

Dinner : cottage cheese casserole, kefir.

Herbal tea before bed.

We present a selection of interesting summer dishes with dairy products, vegetables, herbs and eggs, which can be prepared not only by lacto-ovo vegetarians, but also by meat eaters.

Eggplant, egg and tomato salad

Interesting combination and only three ingredients! For dressing, use vegetable oil or homemade mayonnaise.

Ingredients:

150 g eggplants;
100 g tomatoes;
egg;
2 tbsp. l. vegetable oil;
salt, spices to taste.

Cut the eggplants into pieces and fry in vegetable oil with salt, pepper, and dried garlic. Boil the egg hard-boiled. Cool, peel, chop. Cut the tomatoes into cubes. Mix all ingredients and serve.

Veganism

Veganism is a completely plant-based diet that excludes any animal products, including such unobvious ones as gummy candies, since gelatin is made from animal bones and cartilage. Some vegans do not eat or use honey in cooking, considering it an animal product because it is produced by bees.

It may seem that a vegan diet is very meager and consists only of rice. This is wrong. A vegan diet is varied: there is an abundance of fruits, vegetables, grains, nuts, seeds and legumes such as chickpeas, lentils, mung beans, peas, and beans.

There are plant-based alternatives to animal products that taste great. For example, plant milk comes in different types and flavors: soy, almond, coconut, oat, rice. Vegetable pieces that replace meat are made from soy. Tofu, tempeh or seitan with a side of vegetables is a nutritious and healthy option for lunch or dinner.

It should be noted that the plant-based type of nutrition in veganism is rather a consequence of ethical and environmental reasons for refusing animal products not only in the diet, but in all areas of life. Many vegans do not buy products, such as cosmetics, clothing and shoes, that have been produced or tested on animals.

Despite the fact that a well-formulated plant-based diet will help reduce the risk of developing chronic diseases, such as cardiovascular diseases, cancer, and prolong youth and active years of life, it should not be perceived as a panacea. With any type of diet, it is necessary to periodically take tests and monitor the body’s need for vitamins. Since during veganism meat products are completely excluded from the diet, in the sterile conditions of large cities it is necessary to additionally take vitamin B12. Also, do not forget about vitamin D, a deficiency of which is observed in almost every resident of the middle zone. And if you want to learn more about the relationship between nutrition and the anti-age approach, we invite you to the Certificate Course in Dietetics and Nutritionology.

In short:

With veganism, any animal products are completely excluded from the diet. At the same time, the diet is rich in plant sources of protein, for example, legumes. Veganism is a lifestyle that extends far beyond the plate on the table. Vegans are committed to responsible and ethical treatment of animals and the environment, and do not purchase products or products that were produced or tested with animals.

Pickled grilled cheese

A snack that will go away in minutes.

You will need:

300 g “Adygei” cheese;
3 cloves of garlic;
3 tbsp. l. olive oil;
salt and herbes de Provence to taste.

Cut the cheese into large pieces. In a bowl, mix oil, salt, spices and pressed garlic. Roll the cheese in aromatic oil and fry on a grill over coals over moderate heat until golden brown. Serve immediately.

Green soup with egg

Summer soup of vegetables and seasonal greens with boiled egg. Simple, healthy and very quick to prepare.

Ingredients:

3 potatoes;
carrot;
bulb;
100 g sorrel or spinach;
2-3 boiled eggs, hard-boiled;
a bunch of green onions;
a small bunch of dill;
2 liters of water;
salt to taste;
a couple of tablespoons of vegetable oil.

Wash and peel vegetables and herbs. Cut the potatoes into cubes, put them in a large saucepan, cover with water and put on fire. After boiling, cook until done.

Fry diced onions and carrots in a frying pan in oil until soft, add to potatoes.

Chop sorrel or spinach, greens with a knife. Peel the eggs and chop coarsely.

When the potatoes are ready, add the sorrel (spinach), eggs, and herbs into the pan, cook for two minutes and turn off. Let the soup sit, covered, for about 10 minutes before serving. Sour cream is a must!

pros

The advantages of an unusual vegetarian system include:

Effective fat burning. If you delve deeper into lacto-ovo vegetarianism, you can see a huge similarity with the well-known protein diet (the only difference is the absence of chicken meat in the diet).
The muscles are not depleted. The menu contains a sufficient amount of protein, which allows athletes not to worry about their muscle mass. By adhering to such a vegetarian diet, the relief will always please you.
Intake of sufficient amounts of useful nutrients. Compared to vegans, lacto-ovo vegetarians get much more nutritional benefits from their food. The body constantly receives useful elements.
Dishes containing only eggs and dairy products are available everywhere. If you are planning a trip, or have a trip to a restaurant ahead, you don’t have to worry about food. There are always suitable dishes on the menu. You definitely won’t have to make a complex in front of your friends.
No swelling or slagging. When preparing dishes, less salt is used, as a result there is no retention of water and harmful substances in the body.
Normalization of the gastrointestinal tract.
Reducing cholesterol to normal levels.

Lettuce rolls with spicy filling

Juicy, bright and satisfying lettuce rolls with cheese, eggs and garlic can be served on weekdays and on holidays.

Ingredients:

10 lettuce leaves;
half a bell pepper;
2 boiled eggs;
100 g hard cheese;
2 cloves of garlic;
mayonnaise to taste.

Boil the eggs, cool and peel. Grate eggs and cheese on a fine grater. Pass the garlic through a press. Cut the bell pepper into long strips. Mix cooked cheese, eggs, garlic and mayonnaise in a bowl. Place a spoonful of filling, a strip of pepper, and roll into a roll in the middle of a lettuce leaf that has been washed and dried with a paper towel. You can fasten the rolls with a skewer.

Lacto ovo vegetarianism is. 1 Learn about lacto-ovo vegetarianism

The essence of the lacto-ovo-vegetarian diet. Lacto-ovo vegetarianism excludes all types of red meat, poultry and fish, but allows the consumption of eggs and dairy products, as well as any foods that contain them. Lacto-ovo vegetarianism differs from other types of vegetarianism, e.g. pesco-vegetarianism (which allows fish) or lacto-vegetarianism (which allows dairy products, but not fish), as well as veganism (which excludes all animal products and any dishes prepared from them).

Benefits of Lacto-Ovo Vegetarianism. Lacto-ovo vegetarianism is associated with lower rates of obesity and cardiovascular disease. Lacto-ovo vegetarians are less likely to suffer from hypertension, high cholesterol, type 2 diabetes, and some types of cancer.

The complexities of lacto-ovo vegetarianism. Switching to a lacto-ovo vegetarian diet can mean big changes in your food and meal choices, as well as changes in your health. As with any major lifestyle change, it is recommended that you consult with your doctor or nutritionist before switching to a lacto-ovo vegetarian diet. This will help you create the healthiest meal plan to ensure you're getting enough nutrients.

Define your limits. Animal products include all types of meat, fish, eggs and honey. In addition, products such as gelatin and lard (edible fat) are also derived from animals, and they are often present in other products that are not explicitly animal products. You can determine for yourself which foods you want to include in your diet and which you want to exclude.

You can eliminate all animal products, including gelatin, honey, etc., as vegans do.
You can consume gelatin and honey, but exclude animal products such as meat, poultry and fish.
Please be aware that sometimes animal ingredients (such as gelatin) may be found in products that appear to be vegetarian. That's why it's important to carefully read the ingredients of any food you buy, or ask the waiter if the dish contains any ingredients that you've eliminated from your diet.

Potato salad with egg, cucumber and onion

A simple and satisfying salad from your favorite potatoes with a boiled egg and pickled cucumber. Take note!

You will need:

2 potatoes;
pickle;
a bunch of green onions;
egg;
a little fresh parsley and dill;
30 ml vegetable oil;
salt and black pepper to taste.

Boil unpeeled potatoes and eggs until tender. Cool, peel and cut into cubes. Chop the cucumber. Finely chop the washed and dried greens. Mix all ingredients in a salad bowl, season with salt, pepper and vegetable oil.

Lacto-ovo vegetarianism - benefits and harms

Any restriction in food requires special attention to the diet. A lacto-ovo-vegetarian diet can bring not only benefits, but also harm to the body, since it excludes:

meat;
fish and seafood.

Lacto-ovo vegetarianism - benefits

A well-balanced lacto-ovo vegetarian diet is rich in vitamins, minerals and antioxidants. Although a vegetarian diet is often chosen for ethical reasons, there are many health benefits to being a lacto-ovo vegetarian:

Protection from diseases. Vegetarian foods are rich in fiber and antioxidants and contain small amounts of cholesterol and fat, thereby reducing the risk of developing diabetes, cancer, and cardiovascular diseases.
Maintaining ideal weight. Lacto-ovo vegetarianism, like other types of vegetarian diets, virtually eliminates the possibility of obesity and helps keep the body in shape.
Longevity. Animal fat in large quantities has an adverse effect on the health of arteries and veins and increases the number of free radicals in the body. A diet low in carbohydrates and fats, high in antioxidants, increases life expectancy.
Strong bones. When the body doesn't have enough calcium, it pulls it out of the bloodstream, causing bones to become porous and brittle. Lacto-ovo vegetarianism involves a diet rich in calcium (dairy products are the main source).

Lacto-ovo vegetarianism is harmful

Ovolacto-vegetarianism has its own nuances:

Some scientists claim that a lack of vitamins of certain groups, which are found exclusively in meat, can lead to serious disorders of the nervous system.
A complete refusal of fish and seafood threatens a lack of zinc, magnesium, and phosphorus and other beneficial substances for the body. At a minimum, you should consider taking vitamins.
The likelihood of overeating, along with this - the risk of diseases of the digestive system. Vegetarianism often involves overeating, since satiation with plant foods requires the consumption of large portions. Although in this sense, lacto-ovo vegetarianism still has advantages over other types of vegetarian diets due to milk and eggs in the diet.

Pancakes with pear

Prepare tender and fluffy pear pancakes for breakfast. We will make the dough using kefir or yogurt.

Ingredients:

250 g flour;
spoon of sugar;
big pear;
egg;
half a spoon of soda;
a glass of kefir or yogurt;
a pinch of salt;
vegetable oil for frying.

Grate the peeled pear into a bowl. Beat in the egg, sugar, kefir. Stir. Add flour, salt and baking soda. The dough should be thick, like rich sour cream.

Pour oil into a frying pan and heat it up. Spoon out the batter and fry the pancakes on both sides over medium to medium-low heat until golden brown. Serve with sour cream.

What is lacto ovo vegetarianism? What it is

According to the classical school, lacto-ovo vegetarianism is a nutritional system that allows the consumption of eggs and dairy products. A logical question arises: why do people who, according to their worldview, should give up food of animal origin, still allow themselves to eat them?

Argument No. 1

In order to obtain and produce them, you do not need to kill an animal or bird, as is the case with meat.

Argument No. 2

If we think of an egg as the embryo of a chick that is about to hatch, the lacto-ovo vegetarian buys and eats only those that were raised in an incubator and were not intended for future breeding of birds.

Argument No. 3

Vegans who advocate giving up dairy talk about the horrors in which animals are kept on farms. Cows must calve year-round to provide milk to humans. This exhausts their body and body, and the poor calves, unwanted by anyone, are taken to slaughter for young, fresh meat. And yet, lacto-ovo vegetarianism believes that this practice of keeping cattle does not exist everywhere.

Two other movements must be distinguished from this system: lacto-vegetarianism is eating only dairy products and abstaining from eggs, and ovo-vegetarianism is the exact opposite position, when eggs are included in the menu, but all dairy is excluded. These are not two subspecies of the same direction: they are completely independent with different lists of products and different menus.

On topic: “Types of vegetarianism.”

Vegetable soup

Vegetable soup is a must in the summer! Cut any seasonal vegetables into cubes and place in a saucepan. Fill with water and boil until the ingredients are soft. Fast and easy! Before serving, add herbs and sour cream.

Ingredients:

bulb;
carrot;
tomato;
small bell pepper;
2-3 potatoes;
a couple of cloves of garlic;
a handful of green peas;
150 g each of white cabbage, cauliflower and zucchini;
one and a half liters of water;
salt, spices to taste;
a few tablespoons of vegetable oil.

Wash and peel the vegetables. Cut the potatoes into cubes, separate the cauliflower into inflorescences, and chop the white cabbage.

Add the cooked vegetables to a saucepan of boiling water and cook over medium-low heat.

Prepare a fry of diced onions, carrots, peppers and zucchini. To do this, fry them until soft in a frying pan with oil over medium heat. At the end of frying, add coarsely chopped tomato without skin, garlic passed through a press, and spices. Simmer for two minutes and place in a saucepan.

Add salt and cook until the vegetables are soft. Add peas and chopped herbs to taste. Turn off the heat and let the soup simmer, covered, for 10 minutes.

Pescatarianism: the pros and cons of the “cold-blooded” diet

You've probably heard about all sorts of newfangled diets - keto, paleo, low-carb. Well, vegans, vegetarians and other “raw foodists” have become a completely ordinary phenomenon. Pescetarianism is something different. It's not even a diet, but rather a way of life. Pescetarianism is similar to vegetarianism. The only difference is that you don’t have to exclude all animal products from your diet. Pescetarians do not eat red meat or poultry. The “black list” includes chicken, turkey, pork and beef. But milk and eggs are allowed.

This type of nutrition is gaining increasing popularity among adherents of a healthy lifestyle. The basis of the diet is seafood: fish, shrimp, squid, shellfish, etc. Pescetarians get their protein mainly from nuts, legumes and whole grains.

Pescatarianism does not always mean eating healthy. Fried fish fingers and potato chips are of little use. Although they fit well into the concept of the diet. If you are determined to eat right, make a choice in favor of healthy and natural products.

Here's what your menu might look like:

breakfast: canned sardines on a slice of bread fried in olive oil and garlic;
lunch: falafel made with chickpeas and chopped onions;
dinner: salmon with tangerine sauce.

Pescetarians can eat all types of grains. The diet should also include berries, fruits and vegetables.

The benefits of pescetarianism

Fish, which forms the basis of this diet, is rich in omega-3 acids. They have a beneficial effect on the functioning of the heart. People who prefer fish have fewer heart attacks than meat eaters. This diet helps normalize blood pressure. Eating fish once a week reduces the risk of death from heart failure by 42-50%.

This diet enriches the body with flavonoids - plant compounds that have a number of anti-inflammatory and antidiabetic properties. These substances are considered powerful antioxidants. Flavonoids reduce the risk of developing type 2 diabetes and various metabolic disorders, including obesity and hypertension.

A lack of omega-3 acids in the diet is associated with worsening mental performance in old age. Regular consumption of fish improves brain function. As a result, the risk of developing Alzheimer's disease is reduced. The fish diet is also recommended for patients with ADHD, depression and anxiety disorders.

Vegans and vegetarians are often deficient in vitamins D, K, B12 and iron. Taking supplements allows you to compensate for their deficiency, but harm to health cannot be avoided. The body suffers especially acutely from a lack of vitamin B12, which is not found in plant foods. Pescetarians do not experience such difficulties. Their body receives all the necessary minerals and vitamins.

The harm of pescatarianism

Most animal meat contains growth hormones and antibiotics. Unless, of course, you buy it from a trusted farmer. From this point of view, pescatarianism seems to be a more preferable type of diet. However, there are some nuances here.

Commercial fishing damages ocean ecosystems. Some species of marine life are on the verge of extinction. Where can I find an alternative? Aquaculture products also raise questions. At fish farms, the conditions for keeping fish leave much to be desired. As a result, they develop various diseases.

Eating large amounts of fish can be dangerous due to the mercury they contain. For this reason, pescetarianism is not suitable for children, pregnant or breastfeeding women. For the rest, it is better to opt for fish with low mercury content. In this list:

salmon;
catfish;
pollock

Shrimp is considered no less useful. Canned tuna is safe to eat. But it is better to exclude shark, swordfish and mackerel from the diet. They contain significant amounts of mercury.

We weigh the pros and cons

Many people choose pescatarianism as a protest against animal slaughter. However, the increased demand for seafood leads to resource depletion, which is also a problem. Currently, the fish trade has reached unprecedented proportions. The total volume of transactions on the world market over the previous year amounted to $362 billion. This is understandable, since the production of fish and seafood requires lower costs compared to livestock farming.

Pescetarianism serves as a prevention of serious diseases. With fish, beneficial omega-3 acids and flavonoids enter the body. However, it also contains mercury. Environmental risks cannot be ignored either.

As you can see, this type of nutrition has its pros and cons. The choice is yours.

White cabbage dumplings

Serve tender vegetable cabbage dumplings with herbs and sour cream. Delicious!

You will need:

150 g white cabbage;
egg;
50 ml milk;
3-4 tbsp. l. flour;
salt to taste.

Chop the cabbage, put it in a saucepan, add a little water, add salt and cook until soft. Then drain the water and blend the cabbage with a blender. In a bowl, beat the egg with milk, add the cabbage puree and, stirring, add the flour. The dough should have the consistency of rich sour cream.

Pour water into the pan and bring to a boil. Drop the dough into boiling water using a teaspoon. Once the dumplings float to the surface, cook for another three minutes. Then remove with a slotted spoon and serve with butter or sour cream. Bon appetit!

About the benefits of lacto-ovo vegetarianism. Optimal power system

Lacto-ovo vegetarianism can be considered the most liberal form of vegetarianism, which combines three elements - ethics (compassion for animals), health benefits and convenience in life.

The ethical aspect plays an important role, and most vegetarians focus on it. Animals should not suffer and die a painful death just because of a person’s desire to eat well and fill their stomach with meat. There are always alternative options. And one of them is lacto-ovo vegetarianism and other forms of kill-free nutrition.

However, the ethical element smoothly flows into the issue of health benefits. On fur farms, animals are not kept in the best conditions - for “effectiveness” they are stuffed with antibiotics and steroids, which may not have the best effect on their health. Along with meat, a person also absorbs the so-called “fear hormone” - animals are in a constant state of panic, and before death, of course, they experience far from the most positive emotions. All of the above, vegetarians believe, is unlikely to have a beneficial effect on the body.

To prove the effectiveness of a no-kill food system, there is numerous medical evidence confirming that giving up meat reduces the risk of developing cardiovascular diseases, atherosclerosis, and gastrointestinal diseases.

The third aspect is convenience. Wherever a lacto-vegetarian goes, to visit a restaurant, a cafe, he can find delicious food, the consumption of which does not contradict his worldview.

Casserole like mom's

A casserole of rice and cottage cheese with berries or dried fruits will definitely decorate a family dinner. Just an hour and the dish is on the table!

Ingredients:

a glass of rice, boiled until half cooked;
400 g cottage cheese (preferably homemade);
2 eggs;
a spoon or two of sugar;
1 tsp. soda;
50 g butter.

Combine the cottage cheese whipped with a blender in a bowl with half-boiled rice (cook the rice in two glasses of water for half the time indicated on the package). Beat the eggs, add sugar, soda and mix. You can add fresh or dried berries and dried fruits to the dough.

Spread the pieces of butter along the bottom of the pan and place the curd-rice mixture on top. Bake for 25 minutes at 180 degrees. Have fun!

What do lacto ovo vegetarians eat?

Here is a slightly more detailed list of what is included in the menu that offers lacto ovo vegetarianism to its followers. Part of this list is typical for almost all types of vegetarianism; there is also something on this menu that is not suitable for all vegetarians. So, what is not given up in stricter forms of vegetarianism (veganism, for example) is:

fruits, in any form, including juices and dried fruits;
vegetables, various vegetable dishes;
legumes, grain products, various cereals and cereals;
nuts and seeds.

Let us note here that lacto-ovo vegetarianism does not imply any restrictions on methods of preparing “allowed” products . They can be boiled, fried, baked, salted, preserved in other ways and, of course, eaten raw. Further:

honey, vegetable oils, mushrooms; Lacto-ovo vegetarianism does not in any way regulate, prohibit, or “prescribe” these products for consumption, like the following two types of products;
dairy products - milk, butter, cottage cheese, cheeses, yogurt, sour cream, fermented milk products;
eggs, 1-2 eggs per day is considered the norm in this food system.