Vegetarian & Pescatarian Diet: Complete Guide

Last updated: 20 February 2026

The vegetarian diet excludes meat and usually fish, but includes eggs and dairy for most people (lacto-ovo vegetarian). The pescatarian diet is vegetarian plus fish and seafood–no meat or poultry. Both can be healthy when well planned, with enough protein in vegetarian diet from eggs, dairy, legumes, tofu, and nuts. Many people follow a vegetarian diet plan for weight loss, health, or ethics; others adopt a high protein vegetarian diet or a vegetarian bodybuilder diet to support fitness goals. A vegetarian anti inflammatory diet emphasises vegetables, fruits, legumes, and whole grains. This guide explains what the vegetarian and pescatarian diets are, how to get enough protein, what to eat and avoid, benefits and risks, and a sample day. Always discuss diet changes with your doctor or dietitian.

Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. Before changing your diet, especially if you have a health condition or take medication, speak to a healthcare professional.

Below you will find definitions of the vegetarian diet and pescatarian diet, how to plan meals and get enough protein in vegetarian diet, a vegetarian diet plan approach, the idea of a high protein vegetarian diet and vegetarian bodybuilder diet, a vegetarian anti inflammatory diet, what to eat and avoid, benefits and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine these diets with a weight goal.

What is the vegetarian diet?

The vegetarian diet is an eating pattern that excludes meat and, for most vegetarians, fish. The most common form is lacto-ovo vegetarian: no meat or fish, but eggs and dairy (milk, cheese, yogurt) are allowed. Other types include lacto-vegetarian (dairy but no eggs), ovo-vegetarian (eggs but no dairy), and stricter forms that lead into vegan (no animal products). There is no single official vegetarian diet plan–you can structure meals around vegetables, fruits, grains, legumes, eggs, and dairy so that you get enough protein in vegetarian diet and other nutrients. A high protein vegetarian diet deliberately emphasises protein-rich foods (eggs, Greek yogurt, legumes, tofu, tempeh, nuts, seeds) for satiety or muscle support. A vegetarian bodybuilder diet uses the same principles with higher total protein and controlled calories for building or cutting. A low carb high protein vegetarian diet combines low carbohydrate intake with high protein from eggs, dairy, tofu, and low-carb vegetables–possible but more restrictive. A vegetarian anti inflammatory diet focuses on whole plant foods, legumes, and healthy fats while avoiding highly processed foods.

What is the pescatarian diet?

The pescatarian diet is a vegetarian diet that also includes fish and shellfish. So: no meat or poultry, but fish and seafood are allowed, along with eggs and dairy. It is a flexible way to get omega-3 fatty acids and extra protein while eating mostly plant-based. Many vegetarian diet plan ideas work for pescatarians by adding fish or seafood to meals.

Core principles

  • Vegetarian: no meat or fish; eggs and dairy typically included (unless ovo/lacto only).
  • Pescatarian: no meat or poultry; fish and seafood allowed; eggs and dairy usually included.
  • Emphasise vegetables, fruits, legumes, whole grains, nuts, seeds; ensure enough protein and key nutrients (iron, B12, omega-3 where relevant).

How the vegetarian and pescatarian diets work

These are not “weight-loss diets” by definition–they are eating patterns. You can lose, maintain, or gain weight depending on total calories. A vegetarian diet plan or pescatarian diet often includes plenty of fibre and plant foods, which can support fullness and heart health when balanced. Protein in vegetarian diet comes from eggs, dairy, legumes, soy products, nuts, and seeds; on a pescatarian diet, fish adds protein and omega-3s. For weight loss, you still need a calorie deficit–use our TDEE calculator to estimate needs. A high protein vegetarian diet or vegetarian bodybuilder diet uses protein-rich meals and snacks to support muscle and satiety; a vegetarian anti inflammatory diet emphasises whole, minimally processed foods that may help reduce inflammation markers.

What to eat and what to avoid

A vegetarian diet plan and pescatarian diet can be built from the following. Focus on variety to get enough protein in vegetarian diet and other nutrients.

Eat (vegetarian & pescatarian) Eat in moderation Avoid (vegetarian) / Optional (pescatarian)
Vegetables, fruits, legumes (beans, lentils, chickpeas)Eggs, dairy (cheese, milk, yogurt)Meat, poultry (all vegetarians & pescatarians)
Whole grains, nuts, seedsTofu, tempeh, seitanFish and seafood (vegetarians avoid; pescatarians include)
Fish, shellfish (pescatarian only)Plant oils, avocadoHighly processed foods (limit for health)

For a high protein vegetarian diet or vegetarian bodybuilder diet, prioritise eggs, Greek yogurt, legumes, tofu, tempeh, seitan, nuts, and seeds at each meal. For a vegetarian anti inflammatory diet, emphasise vegetables, fruits, legumes, whole grains, and healthy fats and minimise added sugar and processed snacks. A low carb high protein vegetarian diet would limit grains and starchy vegetables and rely on eggs, dairy, tofu, and low-carb vegetables.

Potential benefits

Benefits are often described as “may” or “in studies”–individual results vary.

  • Heart health: Well-planned vegetarian and pescatarian diets are associated in many studies with lower risk of heart disease, partly due to more fibre, less saturated fat from meat, and (for pescatarian) omega-3s from fish.
  • Weight and metabolic health: Vegetarian diets can support healthy weight and metabolic markers when calories and food quality are appropriate. Weight loss still requires a calorie deficit.
  • Protein in vegetarian diet: Adequate protein is achievable with eggs, dairy, legumes, and soy. A high protein vegetarian diet or vegetarian bodybuilder diet can support muscle and recovery when total intake and training are appropriate.

Evidence: large observational studies and some trials support health benefits of well-planned vegetarian and pescatarian eating. Ensuring enough vitamin B12 (fortified foods or supplement), iron, and omega-3 (especially for strict vegetarians) is important. Talk to your doctor or dietitian before making big changes.

Risks and who should be cautious

When well planned, vegetarian and pescatarian diets can meet nutrient needs. Points to watch:

  • Vitamin B12: Found mainly in animal products. Vegetarians who eat eggs and dairy get some; vegans and some vegetarians need fortified foods or a B12 supplement. Have levels checked if unsure.
  • Iron and zinc: Plant sources (legumes, leafy greens, fortified cereals) are less well absorbed. Pair with vitamin C (e.g. citrus, peppers) to improve iron absorption; include varied sources.
  • Omega-3: Pescatarians get EPA/DHA from fish. Strict vegetarians can use algae-based omega-3 or discuss supplementation with a dietitian.
  • Protein in vegetarian diet: Easily met with eggs, dairy, legumes, and soy. For a vegetarian bodybuilder diet or high protein vegetarian diet, plan meals and snacks around these sources; a dietitian can help.

Pregnant women, children, and people with medical conditions should plan with a doctor or dietitian. A low carb high protein vegetarian diet is restrictive and may not suit everyone–check with a professional first.

Sample vegetarian / pescatarian day (meal ideas)

One example of a vegetarian diet plan style day–not a prescriptive plan. Adjust for calories and protein in vegetarian diet needs.

  • Breakfast: Oatmeal with nuts and fruit; or eggs with vegetables and wholemeal toast; or Greek yogurt with berries and seeds. For a high protein vegetarian diet, add eggs or yogurt and nuts.
  • Lunch: Lentil or chickpea soup with bread; or large salad with chickpeas, feta, and olive oil; or (pescatarian) tuna or salmon salad. Include legumes or fish for protein.
  • Dinner: Bean chilli or dhal with rice; or tofu or tempeh stir-fry with vegetables; or (pescatarian) grilled fish with vegetables and grains. For a vegetarian bodybuilder diet, size portions to meet protein and calorie goals.
  • Snacks: Fruit, nuts, hummus with vegetables, cheese, or yogurt. For a vegetarian anti inflammatory diet, choose whole foods and limit processed snacks.

Use our calorie calculator and TDEE calculator to tailor intake. For related approaches, see our vegan diet, plant-based diet, high-protein diet, and anti-inflammatory diet guides.

Frequently asked questions

A vegetarian diet excludes meat and fish but typically includes eggs and dairy (lacto-ovo vegetarian). Some people eat fish but no meat–that is a pescatarian diet. Vegetarian diets can be planned to meet nutrient needs when well balanced.

A pescatarian diet is vegetarian plus fish and seafood: no meat or poultry, but fish and shellfish are allowed. It is a flexible way to get omega-3s and protein while eating mostly plant-based.

Yes. Protein in vegetarian diet comes from eggs, dairy, legumes (beans, lentils, chickpeas), tofu, tempeh, nuts, seeds, and whole grains. A high protein vegetarian diet or vegetarian bodybuilder diet focuses on these sources to meet higher needs.

Yes. A high protein vegetarian diet emphasises eggs, Greek yogurt, legumes, tofu, tempeh, seitan, nuts, and seeds. A vegetarian bodybuilder diet uses the same sources with higher total protein and often a calorie surplus or deficit, planned with a dietitian if needed.

A vegetarian diet plan is a structured way to eat as a vegetarian: daily or weekly meal ideas that include enough protein, iron, B12, and other nutrients. It can support weight loss, maintenance, or muscle building. Use our calorie and TDEE calculators and consider a dietitian for a personalised plan.

Yes. A well-planned vegetarian diet rich in vegetables, fruits, legumes, nuts, and whole grains can support an anti-inflammatory eating pattern. A vegetarian anti inflammatory diet emphasises these whole foods and avoids highly processed options. It overlaps with general anti-inflammatory diet principles.

Summary

The vegetarian diet excludes meat and fish and typically includes eggs and dairy; the pescatarian diet adds fish and seafood. Both can be healthy when well planned, with enough protein in vegetarian diet from eggs, dairy, legumes, tofu, and nuts. A vegetarian diet plan helps structure meals; a high protein vegetarian diet or vegetarian bodybuilder diet emphasises protein-rich foods for satiety or muscle; a vegetarian anti inflammatory diet focuses on whole plant foods. Pay attention to B12, iron, and (for strict vegetarians) omega-3. Use our calorie calculator and TDEE calculator for weight goals. Before starting, talk to your doctor or dietitian. See our vegan diet, plant-based diet, high-protein diet, and anti-inflammatory diet guides for related approaches.

Use our calculators with this diet

Set your calorie target and plan meals with our free tools.

Other diet guides that may fit your goals.

Sources and further reading

This article is based on current scientific and clinical sources. For more detail, see:

  • British Dietetic Association and other national dietetic associations: position statements on vegetarian and plant-based diets
  • Systematic reviews on vegetarian, pescatarian, and health outcomes (cardiovascular, weight, nutrients)
  • Dietary guidelines on protein, B12, iron, and omega-3 for vegetarians

Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.

Content quality

Written by DietaBest Editorial Team

Medically reviewed by Dr. Alex Novak, MD (Internal Medicine)

Last updated:

This guide is for general education only and does not replace personal medical advice. Always talk to your doctor or a registered dietitian before making major diet or lifestyle changes, especially if you have a medical condition or take medication.