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Thinking of going vegetarian? Here’s everything you need to know
Written byH&B editorial team
Reviewed byHeeral Patel
Whether it’s a meat-free Monday or a total veggie revamp, discover your ultimate guide to going vegetarian – and why it’s not as tricky as you think
Summary
1Why do people go vegetarian?
Everyone’s reasons are personal – but health, the environment, ethics and cost are common motives...
2Benefits of a vegetarian diet
One potential health benefit of going veggie is its effect on blood pressure...
3Essential nutrients for vegetarians
You can get all the vitamins and minerals you need as a veggie. But certain ones might come a little less naturally...
Pondering over the veggie burgers in the freezer aisle? Maybe you’d miss meat... or maybe you wouldn’t get enough nutrition. But is all of that actually a myth – especially in 2025?
What’s vegetarianism?
A vegetarian diet doesn’t contain fish or any kind of meat.1
That also extends to related products, like gelatine or animal rennet, and stock or fat made from animals (such as lard).
If you’re vegetarian, your main staples might include fruit and veg, grains, meat alternatives, pulses, beans, seeds, nuts, eggs and dairy products.
Types of vegetarian diets
- ‘Classic’ vegetarian (lacto-ovo): eats no meat or fish, but eats dairy products and eggs2
- Pescetarian: eats fish but doesn’t eat meat. May also eat dairy products and/or eggs2
- Lacto-vegetarian: eats no meat or fish but eats dairy2
- Ovo-vegetarian: eats no meat or fish but eats eggs2
- Flexitarian: eats meat or fish sometimes and eats dairy products and eggs2
Why do people go vegetarian?
There are several reasons – and most people’s are personal to them. Common reasons include:
- health: a vegetarian diet isn’t inherently healthier than one that includes meat. But cutting down on fatty and red meats and replacing them with lean vegetarian proteins (like tofu) or vegetables and grains certainly has its benefits for your saturated fat intake and consequently your heart health 3
- environment: plant-based proteins produce 70 times less greenhouse gas emissions than beef and use 150 times less land 4
- ethics: this is one of the most common reasons for going vegetarian or vegan. People who are uncomfortable eating meat, or with the conditions of the meat industry, might choose to go vegetarian
- cost: meat is one of the fastest-rising food expenses in the UK.5 For some, the decision to quit eating meat is simply because it’s too expensive. Vegetarian protein sources, like beans and pulses, are often cheaper and have longer shelf lives than fresh meat 6
Benefits of a vegetarian diet
One potential health benefit of going veggie is its effect on blood pressure.
A 2020 meta-analysis of 15 studies found that a vegetarian diet was associated with lower systolic blood pressure, compared to the participants that ate meat and fish.7
By swapping meat with vegetarian options, it’s possible you’ll naturally reduce the level of saturated fat in your diet.
What can vegetarians eat?
Maybe you think of vegetarian menus as limited or bland. But, especially in recent years, it’s totally possible to have a varied, nutritious and tasty vegetarian diet.
‘Fake meats’ are becoming more and more realistic, and social media is booming with meat-free versions of our favourite recipes.
So, the answer is “a lot” – but here’s a breakdown of some of the foods you can expect to find in a vegetarian’s kitchen...
Fruit and veg
Let’s start with the obvious. Whether they’re a tasty side or the main event, getting creative with veg recipes is an unexpected benefit of going meat-free.
But you can still enjoy many of your favourites! About 90% of your roast dinner is still on the cards (hello, cauliflower cheese), as are chips and onion rings...
Obviously, we still recommend a mix of colourful fruit and vegetables as they contain vitamins and fibre – but it doesn’t have to be “rabbit food” all the time. Need inspo? Check out a few of our top vegetarian and vegan recipes, from Dr Rupy’s gut friendly nachos to loaded fajitas, ramen and hot honey potatoes.
Dairy
Unless you’re going vegan, you won’t need to make any swaps to your dairy options. Milk, cheese, cream, yoghurt and butter are good to go.
Eggs
Eggs, versatile eggs – they're another great source of vegetarian protein.10 If you’re sick of scrambled, try them baked or in a frittata or quiche.
Want a warming, spicy dinner that’s ready in a flash? Give shakshuka a try.
Pulses
These include beans, peas and lentils. You might not be used to making these the centre of your meal but they’re affordable, filling and great sources of protein and fibre.
Make a mixed bean chilli, a lentil dal, a Mexican-inspired bean salsa or add to stews and soups for extra bulk. Why not blend into our super-green, super bean dip?
Meat-free swaps
Look no further than your local supermarket for meat-free versions of your faves.
It’s worth noting that these aren’t inherently healthier than meat – some may still contain saturated fat and salt – but they’re a great occasional swap.
From ‘fake’ burgers to kebabs, pies and 'fish’ fillets, you’re truly spoiled for choice.
Essential nutrients for vegetarians
With the right choices, you can get all the vitamins and minerals you need as a veggie. But certain ones might come a little less naturally. Make sure you get plenty of the following in your diet...
Iron is abundant in meat and seafood and is essential for energy production and immunity support.11,12
Get your iron from pulses (like chickpeas and lentils), dark green veg, nuts and wholemeal bread to get your daily recommendation.13 Many breakfast cereals are fortified with iron too – just watch the sugar content.14
You’ll need to be especially careful to get enough iron if you have heavy periods, as this depletes your supply even further.15
This B vitamin has several vital functions, from helping to release energy from food to keeping your nervous system healthy.16,17
It’s only found naturally in animal products. Luckily, this includes eggs and dairy, so you’re likely OK if you eat these.13
If not, don’t worry: plenty of foods are fortified with vitamin B12, including yeast extract (like Marmite) and nutritional yeast.13,18 Wholemeal bread and cereals are often fortified with B12, too, but check the label to make sure.13
Omega-3 oils help the maintenance of heart, brain and eye function.19 They’re mainly found in fish, so you might run low if you cut this out of your diet.19
Try plant-based sources of omega-3 like flaxseeds, chia seeds and vegetable oils.19 Why not add flaxseed, spirulina and chlorella to a fruit smoothie to get your omega-3 in one go?
Eggs and dairy contain protein, so lacto-ovo and lacto vegetarians will quickly meet their quota.
There’s around a quarter of your daily protein in one boiled egg.19 You can also go for plant-based protein like brown rice, nuts and seeds, tofu, falafel, Quorn or ‘fake meat’, pulses and beans.19
Want to know how much protein you need? Check out our personalised protein calculator.
Sneaky non-vegetarian foods to watch out for
Don’t get caught: although they’re not obviously meaty, some of these foods may not be suitable for vegetarians. Be sure to check the label before you try...
- alcohol – according to DrinkAware, some alcoholic drinks, like wine and Prosecco, contain isinglass (a substance obtained from fish bladders). But don’t worry – there are plenty of veggie options available20
- Parmesan – this hard Italian cheese contains rennet, which comes from enzymes in animal stomachs. Luckily, some generic Italian hard cheese (not Parmesan, Grana Padano or Pecorino) is vegetarian, but we’d still recommend checking
- sweets – soft gummy sweets often contain gelatin, made from collagen from animals’ skin, bones and hooves. Check the label for ‘suitable for vegetarians’ before digging in
- roast potatoes – not to spoil your fun, but these are sometimes cooked in goose, duck or chicken fat in pubs and restaurants. Best to check...
Top tips for going vegetarian
Start slow
You don’t have to go – excuse the pun – cold turkey. Starting off with regular meat-free days or excluding certain meats from your diet could be a gentler way into your new diet.
And don’t beat yourself up if you do eat meat: you’re not undoing any ‘progress’.
Meal prep
Why have one meal ready when you could have six, eight or even more?
Not only does meal prepping save you lots of time and effort, but it’s cheaper and helps prevent food waste. Just portion your meals out, pop in a labelled airtight container and refrigerate or freeze until you’re ready for a nourishing dinner.
Keep lists
What’s better than a good list? Keep tabs on your favourite no-effort meals and you’ll have less to think about after a long day.
It’ll help you keep your diet balanced, rather than reaching for a beige alternative too often.
Try new recipes
This doesn’t have to mean investing in a load of unfamiliar ingredients or expensive cookbooks. TikTok and libraries are your friends!
Oh, and there’s our vegetarian recipes of course...
Going veggie: your FAQs
Vegetarians don’t eat meat or fish, while vegans don’t eat any kind of product made from or by animals.
That includes eggs and dairy products (as they’re made from milk), and often honey too.
Some vegans may also make sure their clothes and cosmetics are free from animal products (i.e. leather or collagen) – but everyone’s different.
With a bit of thought, absolutely.
Pulses, dairy products, nuts, meat substitutes and beans are all good sources of protein. You’ll have to include more sources than usual, though, as these don’t tend to have as much protein as meat.
Eggs are up there, with 25g of protein per egg (plus they’re a complete source of protein) and almonds contain 21g per 100g.10
Just be sure to combine a few different options in your daily diet, as many of these aren’t ‘complete’ proteins. Getting protein from different plant species is the best way to do this, for example by eating oats and nuts together. Discover more great sources of vegetarian protein in our dedicated guide.
With the right balance, you can get all the nutrients you need from a vegetarian diet. But certain vitamins are more difficult to get, like omega-3, vitamin B12 and iron.13
If you’re struggling to get enough of these, you might want to consider taking a supplement to make sure you don’t fall low, but check with a healthcare professional first before taking any new supplements.
OK, you might have fewer options at ‘standard’ restaurants. There’s no legal requirement to offer vegetarian options, but most places will have them and mark them clearly on their menu.
Luckily, the UK is one of the best places to eat out as a veggie and social media is bursting with recommendations. From entirely vegetarian takeaway shops to street markets and high-end cuisine, there are plenty of options in larger cities.
Don’t be disheartened if your local area isn’t there yet: UK quick-service restaurants have reported a 56% rise in demand for plant-based food.21 So hopefully they’ll catch up...
The final say
Ready to make the switch? There’s never been a better time to go veggie. With a variety of lifestyle and potential health benefits, what’s stopping you...?
If you have any questions or any pre-existing medical conditions that you feel could be affected by switching to a vegetarian diet, please speak to a medical professional beforehand.
Ready for some food inspo? Discover our round-up of top peanut butters or read our guide to getting plenty of fibre as a vegetarian.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Vegetarian Society. Eating veggie [Internet]. Vegetarian Society [cited 2025 Jul 22]. Available from: https://vegsoc.org/eating-veggie/
2. World Health Organisation, Regional Office for Europe. Plant-based diets and their impact on health, sustainability and the environment [Internet]. World Health Organisation, Regional Office for Europe [cited 2025 Jul 22]. Available from: https://iris.who.int/bitstream/handle/10665/349086/WHO-EURO-2021-4007-43766-61591-eng.pdf?sequence=1
3. Vegetarian Society. Nutritional advice [Internet]. Vegetarian Society [cited 2025 Jul 22]. Available from: https://vegsoc.org/eating-veggie/nutritional-advice/
4. Vegetarian Society. Facts and figures [Internet]. Vegetarian Society [cited 2025 Jul 22]. Available from: https://vegsoc.org/facts-and-figures/
5. Which? Food price inflation tracker: what’s happening to grocery costs at the supermarket? [Internet]. Which? [reviewed 2025 Jun 18; cited 2025 Jul 22]. Available from: https://www.which.co.uk/reviews/supermarkets/article/food-price-inflation-tracker-aU2oV0A46tu3#types
6. University of Oxford. Sustainable eating is cheaper and healthier – Oxford study [Internet]. University of Oxford [reviewed 2021 Nov 11; cited 2025 Jul 22]. Available from: https://www.ox.ac.uk/news/2021-11-11-sustainable-eating-cheaper-and-healthier-oxford-study
7. Lee KW, Loh HC, Ching SM, Devaraj NK, Hoo FK. Effects of Vegetarian Diets on Blood Pressure Lowering: A Systematic Review with Meta-Analysis and Trial Sequential Analysis. Nutrients [Internet]. 2020 May 29 [cited 2025 Jul 22]; 12(6): 1604. Available from: https://pubmed.ncbi.nlm.nih.gov/32486102/
8. NHS. Starchy foods and carbohydrates [Internet]. NHS [reviewed 2023 Mar 15; cited 2025 Jul 22]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/
9. NHS. How to get more fibre into your diet [Internet]. NHS [reviewed 2022 Jul 13; cited 2025 Jul 22]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
10. British Nutrition Foundation (BNF). Protein [Internet]. BNF [cited 2025 Jul 22]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
11. European Commission. Characteristics [Internet]. European Commission [cited 2025 Jul 22]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6395
12. European Commission. Characteristics [Internet]. European Commission [cited 2025 Jul 22]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6394
13. NHS. The vegetarian diet [Internet]. NHS [reviewed 2022 Jul 13; cited 2025 Jul 22]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegetarian-diet/
14. The Association of UK Dietitians (BDA). Iron [Internet]. BDA [reviewed 2024 Apr; cited 2025 Jul 22]. Available from: https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html
15. NHS. Iron deficiency anaemia [Internet]. NHS [reviewed 2024 Jan 26; cited 2025 Jul 22]. Available from: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
16. European Commission. Characteristics [Internet]. European Commission [cited 2025 Jul 22]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6482
17. European Commission. Characteristics [Internet]. European Commission [cited 2025 Jul 22]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6483
18. Nutritionvalue.org. Nutritional yeast seasoning by BRAGG [Internet]. Nutritionalvalue.org [cited 2025 Jul 22]. Available from: https://www.nutritionvalue.org/Nutritional_yeast_seasoning_by_BRAGG_623470_nutritional_value.html
19. The Association of UK Dietitians (BDA). Omega-3 [Internet]. BDA [reviewed 2024 Apr; cited 2025 Jul 22]. Available from: https://www.bda.uk.com/resource/omega-3.html
20. Drinkaware. Vegan alcohol [Internet]. Drinkaware [reviewed 2023 Aug 7; cited 2025 Jul 22]. Available from: https://www.drinkaware.co.uk/facts/information-about-alcohol/alcoholic-drinks-and-units/units-and-calories-in-alcoholic-drinks/vegan-alcohol
21. Plant Based News. Demand For Vegan Food At UK Quick-Service Restaurants Up By 56% in 2024. Plant Based News [reviewed 2024 Dec 29; cited 2025 Jul 22]. Available from: https://plantbasednews.org/lifestyle/food/demand-vegan-food-uk-quick-service-restaurants/
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