Dietitian Merve Sancaktar

Vegetarians What To Eat And What Not To Eat Here Is The Answer!

What do vegetarians eat? Yes, we must have heard this question very often. However, let's mention right away that they don't just eat greens 🙂 If you are thinking of starting a vegetarian diet or if your friend is vegetarian and you have no idea how to eat, this article is for you! Let's take a closer look at how vegetarians are fed, what are the types of vegetarian diets and what are the most preferred vegetarian diets in the world.

What Do Vegetarians Eat?

First, let's explain what a vegetarian is. Vegetarians are people who generally do not eat meat or animal food for ethical and health reasons. However, there are also people who do not eat meat, eat it or prefer a different vegetarian diet. We will touch on the subject of what vegetarians neither eat nor eat while describing vegetarians and their diets.

how to eat vegetarians
vegetarian diet example

Types of diets for vegetarians:

  • Flexitarian (semi-vegetarian)
  • pescatarian
  • macrobiotic
  • Lacto-ovo
  • Vegan
  • Raw vegan

Flexitarian (semi-vegetarian)

Flexible vegetarians, or flexitarians, are those who have not yet completely stopped eating meat. If you do not feel ready to follow a strict vegetarian diet, the flexitarian diet may be a good start for you.


What Place: Cereals, vegetables, fruits, legumes, nuts, sometimes meat

What Not to Eat: Processed meats and fast food


Pesketarians do not eat red meat or poultry. But wait a minute! Fish is on this pescatarian diet list! 🙂 Also, other seafood can be eaten. Omega-3 fatty acids (see human body benefits), vitamin B12, protein and calcium are the vitamins and macros that the body most benefits from in a pescatarian diet.


What Place: Fish, seafood, dairy, eggs, whole grains, vegetables, fruits, legumes

What Not to Eat: mammal meat, poultry

Macrobiotic Nutrition

Macrobiotic dieters argue that the macrobiotic diet is actually a lifestyle, as it advocates chemical-free organic foods. In this diet, you eat a lot of vegan food and the occasional fish. The macrobiotic diet also excludes meat and dairy products. For this reason, iron foods rich in magnesiumYou may need to take calcium and vitamin B12 supplements.

Those who are fed macrobiotics;

What Place: Whole grains, seasonal vegetables, legumes, nuts, fish

What Not to Eat: Meat, poultry, processed foods

Lacto-ovo Vegetarian

Lacto-ovo vegetarians are people who do not eat meat, fish or poultry, but eat dairy products and eggs. But you can be a lacto-vegetarian (who eats dairy but no eggs) or ovo-vegetarian (who eats eggs and no milk).

Balance is very important in a lacto-ovo vegetarian lifestyle. Iron in your diet to make up for missing meat, Vitamin D, protein and B12 Make sure you take your vitamins.

Lacto-ovo vegetarians;

What Place: Eggs, dairy products, whole grains, vegetables, fruits, legumes, nuts.

What Not to Eat: Meat, poultry, fish, seafood

Vegan Nutrition

Vegan often refers to more than a person's diet, a lifestyle. A vegan lifestyle also means that you don't buy clothes made from animal products (like leather, silk, and wool) or ingredients of animal origin (like wax). Vegans try to get their vitamin needs from herbal capsules in vegan form as an additional supplement if needed.

vegetarians and vegans
vegetarian and vegan diet


What Place: Whole grains, vegetables, fruits, legumes, nuts

What Not to Eat: any animal products or by-products (such as honey, dairy products, and beef gelatin)

Raw Vegan Nutrition

Raw vegan diet, as the name suggests, is preferred by those who prefer raw foods that are only heated at certain temperatures (40–48 °C). The main purpose is to get the higher nutritional value into the body by eating vegetables without cooking them. It is generally accepted that a raw vegan diet is healthy and safe. But getting enough calories while eating this way can be difficult. Therefore, you may have problems maintaining your weight in a healthy way. Also, remember that raw fruits and vegetables can carry harmful bacteria. Make sure you wash fruits and vegetables very well before eating them to avoid food poisoning.

Raw Vegan diets;

What Place: Raw and vegetable-based foods

What Not to Eat: Any heated animal by-products and vegan foods

In conclusion, what do vegetarians eat We have told you at length the answer to the question of what not to eat. According to your dream healthy lifestyle, you can examine the vegetarian diets in more detail and start the diet that you think is most suitable for you.

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Born in 1982, Specialist Dietitian Merve Sancaktar completed her master's degree in nutrition and dietetics. Sancaktar has been providing dietitian services in a private hospital for 4 years.

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