What Is a vegetarian diet? A complete beginner's guide

More people than ever are eating vegetarian, while plenty of us are simply adding more plant-based meals to the week. Here’s everything you need to know about planning, shopping and cooking vegetarian.

M&S Food copywriter

Laura Goodman

What is a vegetarian diet?

A vegetarian diet excludes meat, poultry, fish and seafood. There’s no single way to be vegetarian, though. If some of the terminology is throwing you, let’s break it down:

A lacto-ovo vegetarian diet includes dairy products and eggs.
A lacto-vegetarian diet includes dairy, but not eggs.
An ovo-vegetarian diet includes eggs, but not dairy.
A flexitarian diet is mostly plant-based, with some animal products.
A pescatarian diet excludes meat and poultry but includes fish and seafood.
A vegan diet excludes all animal products.

Balanced diet tips

What can vegetarians eat?

A well-planned vegetarian diet can provide the nutrients you need. Here are a few key ones to think about, according to our nutritionists:

High protein recipes

Protein – found in lentils, chickpeas, beans, tofu, tempeh, eggs, dairy products, quinoa, oats, nuts and seeds.
Iron – dark leafy greens, pumpkin seeds, hemp seeds, tofu, brown rice, lentils, chickpeas and dark chocolate.
Calcium – dairy products are rich, readily absorbed sources of calcium. If you’re giving up dairy, consider increasing fortified plant milks and yogurts (soy and oat-based), leafy greens, sesame seeds and almonds.

Vitamin B12 – found in eggs and dairy, as well as fortified plant-based milks and cereals.
Omega-3 – found in eggs, flaxseeds, chia seeds, hemp seeds, soybeans and walnuts.
Iodine – found in eggs and dairy, as well as some fortified plant-based alternatives and seaweed.
Selenium – find this essential trace mineral in brazil nuts, cashews, sunflower seeds and dark leafy greens like kale, rocket and watercress.

How to follow a vegetarian diet

There are so many ways to start incorporating vegetarian food into your diet without going all the way. You might consider a flexitarian approach at first, gradually incorporating more meat-free meals to your week.

If you’re concerned about any nutritional shortfalls, you’ll need to plan more, especially at first. Remember that balance is achieved across the week; include protein, starchy foods and vegetables in your meal plans. Beans, lentils, tofu or eggs should sit alongside potatoes or wholegrain rice or pasta and a variety of vegetables.

Browse fruit and veg

Vegetarian recipes to try

Start by adapting some of your favourites – meat-free lasagnes, burgers, chillis and curries. After that, it’s about learning to make the vegetable the star, be it a roasted carrot, a smoky aubergine or a humble potato.

Vegetarian recipes

Vegetarian breakfasts

If you’re eating eggs, there’s almost nowhere better to find a fried one than atop some baked bubble and squeak.

Got a sweet tooth? Baked oats are a brilliant base for yogurt, blueberry compote, banana, peanut butter or a scattering of mixed seeds. Try coconutty mango sticky overnight oats or spiced granola with cinnamon and maple syrup.

More breakfast recipes

Vegetarian lunches

Get to know your tinned and jarred beans. These masala butter beans on toast pair our Indian-style saucy beans with a zingy coriander and mint chutney, while a green goddess halloumi power bowl packs in green lentils, wholewheat giant couscous and Mediterranean vegetables.

It’s amazing what you can do with the carrots at the bottom of the drawer – try these shawarma-spiced roasted carrots with houmous flatbreads. And, when in need of comfort, lean on the power of a jacket potato topped with plenty of cheesy beans.

Lunch recipes

Vegetarian dinners

For brilliantly balanced dinner inspiration, our nutritionists love this rainbow carrot and beluga lentil dal with coriander chutney, as well as this golden, autumnal and creamy butternut squash, goat’s cheese and sage orzo topped with crunchy hazelnuts.

Then there are the midweek heroes, like a bubbling cheesy pepper and tomato pasta bake. , a creamy leek and mushroom filo pie or a creamy aubergine and tomato curry.

Dinner recipes

Vegetarian desserts

If you’re eating eggs and milk you’ll have no issues here – consider this sticky toffee pear bread and butter pudding, or this malt ball millionaire’s cheesecake.

Looking for something plant-based? Reach for this plum rice pudding made with almond milk, this chocolate mousse made with avocado and these truffles crafted from Collection Single Origin Smooth Vegan Hazelnut Chocolate and coconut.

Plant Kitchen

Find food inspiration for everyone with M&S Food

Whether you're embracing more plant-based dinners or going fully veggie, we've got all the inspiration you need to make every day delicious. Browse thousands of recipes online, and filter according to your dietary preferences. Visit our health inspiration hub for nutritionists' tips and tricks, healthy recipe ideas and must-try products. Then browse healthy ranges in store and discover what makes M&S Food the Home of Health.

Healthy recipe ideas

Published 13/11/2026