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What Do Vegetarians Eat? Here it is Explained

Basic information about the vegetarian diet

Vegetarians eat everything except meat. Animal products such as milk, butter, cheese, eggs, and honey, on the other hand, are part of the vegetarian diet. By the way, this is where I distinguish you from vegans, who do not use any animal products at all.

  • Vegetarians avoid meat. Needless to say, of course, sausage, bacon or chicken, and beef broth are also part of it.
  • Meat waste is hidden in many products that you might not have guessed: Many vegetarians also avoid gummy bears and other products that contain gelatine. Because gelatine is made from the connective tissue of various animal species.
  • In addition, some vegetarians also pay attention to the rennet used in cheese. There are cheeses made with animal rennet. It consists of enzymes from the calf’s stomach. However, many pieces of cheese are now also made from microbial rennet. The rennet is used to give the cheese the desired consistency.
  • Vegetarians usually also avoid fish and crustaceans or seafood. If they don’t, they’re called “pescetarians.” “Flexitarians” are vegetarians who only occasionally eat meat.
  • Just like everyone else, vegetarians should eat a balanced diet. If you are not meat, you may be lacking in protein. Vegetarians should therefore eat lots of nuts and legumes in order to cover their protein requirements. Cereals and mushrooms are also important suppliers.
  • Vegetarians should also make sure they are getting enough vitamin B12, as this is only found in animal products. Here you can either use dairy products or occasionally take a B12 vitamin cure. However, you should discuss this with your doctor.
  • The iron balance should also be taken into account in the meat-free diet. Grab green vegetables and whole grains here. Vitamin C also plays an important role in the absorption of iron. Strawberries, kiwi, and peppers, for example, combine well with iron-rich products and promote absorption.

Vegan or Vegetarian? That is the difference:

Anyone who eats a vegan diet automatically also eats a vegetarian diet. As a rule, vegans do not eat any animal products at all.

  • Vegans try to avoid animal products entirely. For example, honey does not belong in a vegan’s repertoire.
  • Many vegans and vegetarians also try to avoid animal products outside of their diet. This includes, for example, textiles made of leather.
  • Soy milk, almond milk, and similar substitutes can be used as a substitute for dairy products. There are now a number of vegan substitute products for vegetarians and vegans.

Meat Substitute: These options are available

Just because you give up meat doesn’t mean cookouts are a thing of the past for you. Thanks to many meat-free alternatives, you don’t have to do without schnitzel, bolognese, and co. With the meat substitute seitan, even vegetarian and vegan doner kebabs are now being produced.

  • Seitan is made from concentrated wheat protein and is seasoned during production. In contrast to tofu, there is usually already a strong taste here, which often strongly resembles the meat. The consistency is also reminiscent of the real texture of meat. Seitan is used in sausages, for example, but you can also find schnitzel, kebab meat, and other meat imitations in supermarkets. The product is purely vegetable and provides a lot of protein.
  • Tofu made from soy milk is also considered a meat alternative and can even be prepared as a schnitzel. It also provides important minerals such as calcium, iron, magnesium, and potassium. Tofu is also great for marinating and grilling during BBQ season.
  • You can also buy soy granules in markets. This is perfect for a vegetarian bolognese, lasagne or chili con carne.
  • For example, if you don’t use gelatine when baking, you can use the so-called agar-agar or agartine as an alternative to the cake glaze. The powder consists of red algae and can serve as a binder.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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