How to lose weight on a meat-free diet
Almost 2.1 million Australians follow a vegetarian diet. The reasons are varied and include concern for animal welfare and the environment. Some people don't like the taste or simply want to enjoy meat-free meals throughout the week. The good news for vegetarians is that following a well-balanced vegetarian diet rich in legumes, nuts, seeds, wholegrains and vegetables can provide all your essential nutrients.
What are the different types of vegetarian diets?
The four main types of vegetarians include:
- Lacto-ovo vegetarian: This is the most common type of vegetarian, who eats dairy products and eggs, but not meat, poultry or seafood.
- Lacto vegetarian: Eats dairy but not eggs, meats, poultry or seafood.
- Ovo vegetarian: Eats eggs but not dairy, meat, poultry or seafood.
- Vegan: All animal products (meat fish, dairy and eggs) are off the menu.
What does a day on a plate for a vegetarian look like?
Dietitian Dr Kate Marsh’s suggested vegie menu plan.
- Breakfast: Oats with milk and banana, wholegrain toast with almond spread and fruit.
- Morning tea: Fresh or dried fruits, nuts and seeds.
- Lunch: Moroccan chickpea and lentil soup, a wholegrain roll and some fresh fruit.
- Afternoon tea: Hummus with carrot and celery sticks.
- Dinner: Tofu vegie stir-fry with brown rice and cashews.
- Dessert: Fresh berries, walnuts and some yoghurt.
Are vegetarians healthier than non-vegetarians?
While many assume that vegetarians are healthier than non-vegetarians, the scientific evidence is not consistent. There are some studies that show vegetarians can have lower risks of hypertension, arthritis and diabetes than the non-vegetarians. It is important to note, however, that lifestyle habits beyond eating may account, at least in part, for the findings. Other studies, however, have not found that vegetarians are better off than non-vegetarians.
Can I eat vegetarian on WW?
WW is fantastic for vegetarians because of the many non-meat vegetarian products on the ZeroPoint™ foods. So whether you are vegetarian or just trying to eat meat-free one night a week we have great tasting recipes for you.
Vegetarian foods on the ZeroPoint foods list:
- Legumes including beans, chickpeas and lentils
- 99% fat-free plain natural yoghurt
WW has 900+ vegetarian recipes
As a vegetarian on WW, you'll have plenty of choice! We've selected our favourite vegetarian breakfasts, lunches, dinners, soups, pastas for you here. Try our breakfast slice filled with rice, vegies, cottage cheese and eggs which can be made ahead of time and give you breakfast on the go for most of the week.
For a filling lunch, try our smashed bean, tomato and feta wrap. Beans are a great option for vegos as they are a source of protein, fibre and carbohydrates.
After a hearty vegetarian dinner? Try our vegetarian cottage pie filled with lentils and vegies. Even the meat lovers will be a fan of this cottage pie.