What are vegetarian and vegan eating?
Vegetarian eating excludes meat, chicken and fish; dairy products and eggs usually stay on the list. Vegan eating contains no food of animal origin at all: meat, fish, eggs, dairy and honey included. Between the two there are different preferences: patterns that eat eggs but not dairy, dairy but not eggs, or keep only fish on the list (pescatarian). On Diet Prof each of these preferences can be applied separately; your list is built with exactly the foods you eat.
Plant-based eating, when planned correctly, is a healthy and filling way to manage weight. The phrase "when planned correctly" matters: what replaces meat and dairy when they are removed determines the result.
Nutrients to watch in plant-based eating
- Protein. Legumes (lentils, chickpeas, beans), soya products (tofu, soya milk), quinoa, oats, nuts and seeds. For vegetarians, eggs and dairy are strong sources. Combining different plant proteins during the day completes the amino acid balance: lentils and bulgur, chickpeas and whole wheat.
- Vitamin B12. Found only in animal sources. Vegetarians get it from dairy and eggs; for vegans a supplement or B12-fortified foods are essential. Doctor and dietitian follow-up is needed here.
- Iron. Legumes, dark green leafy vegetables, pumpkin seeds, molasses, dried fruit. Plant iron is absorbed less well; eating it with vitamin C (lentils with lemon, spinach with peppers) increases absorption. Drinking tea with meals reduces it.
- Calcium. Dairy for vegetarians; almonds, sesame, tahini, dark green vegetables and fortified plant milks for vegans.
- Omega-3. Walnuts, flaxseed, chia seeds; an algae-based supplement if needed.
- Zinc and iodine. Pumpkin seeds, nuts, whole grains; iodised salt.
Can you lose weight on plant-based eating?
Yes, but without falling for the illusion that everything "meat-free" is light. Chips, white bread, pastries and desserts are vegan too, and they cause weight gain. The strength of a healthy plant-based diet comes from the high fibre and low calorie density of legumes and vegetables: you feel full on far fewer calories for the same volume. The calorie target is still calculated from your personal need and distributed across meals; protein is present at every meal so that fullness lasts and muscle is protected.
A sample day (vegan)
- Breakfast: Porridge oats with almond milk, 1 banana, 1 tablespoon of peanut butter, cinnamon.
- Snack: Hummus with carrot and cucumber sticks.
- Lunch: Red lentil patties or bulgur pilaf with chickpeas, a large green salad, lemon and olive oil.
- Snack: A handful of walnuts and 2 dried apricots.
- Dinner: Baked tofu or a bean stew, spinach in olive oil, 3 tablespoons of quinoa or bulgur.
- Evening: A chia pudding made with plant milk, or 1 piece of fruit.
In the vegetarian pattern, eggs, yoghurt and white cheese are added to this day; the protein and calcium needs are met more easily.
Is traditional cuisine suitable for plant-based eating?
Very much so. Vegetable dishes in olive oil, lentil soup, bean stews, chickpeas, courgette fritters, bulgur pilaf, tabbouleh, lentil patties, hummus and bean salads; a large part of Mediterranean and Middle Eastern cooking is already plant-based. Most of these recipes are on Diet Prof lists and are chosen according to the season.
The 5 most common mistakes
- Removing meat and replacing it with carbohydrate. A vegetarian pattern heavy on pasta and bread causes weight gain; legumes and soya should take its place.
- Ignoring B12. Deficiency develops slowly and starts with tiredness; for vegans a supplement is unavoidable.
- Drinking tea with iron. Tea with meals halves iron absorption; pair iron with vitamin C instead.
- Trusting processed vegan products. Plant-based burgers and snacks are loaded with salt, fat and additives.
- Piling protein into one meal. Plant protein is used best when spread across the day.
How is a vegetarian or vegan programme applied on Diet Prof?
After the free analysis, you state your preference (vegetarian, vegan or one of the patterns in between) at the start or send it from Dietitian Support; your list is built only with the foods you eat and this preference is kept in later periods too. A plant protein source is on every meal; iron and calcium sources are spread across the day. If you enter your test results (B12, ferritin, vitamin D), the dietitian team reviews your list accordingly and, if necessary, recommends consulting your doctor. With Change Meal you switch between different recipes with the same plant-based balance. Details are on the How Does Diet Prof Work? page.
Frequently asked questions
Can I get enough protein?
Yes. When legumes, soya, quinoa, nuts and seeds are spread across the day, the protein need is met comfortably; your list is built accordingly.
Is a B12 supplement essential?
For vegans, yes; vegetarians can get it from dairy and eggs. The supplement decision should be taken together with your doctor.
I exercise. Will I lose muscle on a plant-based diet?
Not when the protein target is met. If you report your training routine from Dietitian Support, the protein amount and meal timing are arranged accordingly.
Start now
Plant-based eating, when planned correctly, is both healthy and filling. Start with the free analysis; let your list be built completely from the foods you eat.
