What does vegetarian mean?
A vegetarian diet excludes meat and fish but may include eggs and dairy. A vegan diet excludes those products too. The distinction changes the available sources of some nutrients: describing a recipe as plant-based does not establish the nutritional adequacy of your overall diet.
Vary protein foods
Pulses, tofu and other alternatives can diversify meals; eggs and dairy are options if you include them. The NHS recommends varied protein sources. Rather than simply removing meat and leaving a side dish, reconsider the whole meal with sources of energy, protein and vegetables.
Two important checks
Iron and vitamin B12 need attention. Pairing plant iron sources with foods containing vitamin C can help absorption. For B12, use a reliable source, especially when excluding all animal products: check fortified foods and discuss an appropriate supplement strategy with a qualified professional if needed.
From principles to a week
Example: alternate a lentil dish, a tofu recipe and, if you eat them, an egg-based meal. Include vegetables, grains and calcium sources on the shopping list as well. Menu variety helps organisation but does not by itself certify that every individual nutrient requirement is covered.
