The short version
- Vegetarian diets tend to be lower in saturated fat and higher in fibre, starchy carbohydrates, fruit and vegetables than meat-based diets.
- It does not have to be all-or-nothing. Meat-free days or plant-forward meals most of the week are a reasonable way to eat, without a long-term commitment.
- Cutting out meat and fish mainly changes where six nutrients come from: vitamin B12, iron, iodine, calcium, selenium and omega 3.
- Vitamin B12 occurs naturally only in animal foods. Fortified foods vary in how much they contain, so people following a fully plant-based diet often supplement rather than rely on diet alone.
- Iron from plants is non-haem iron and is less readily absorbed than the iron in meat. Eating it alongside a source of vitamin C improves absorption.
- Plant sources supply omega 3 as ALA. The body converts ALA to EPA and DHA slowly, which is why algae-derived DHA is the usual vegan option.
- Few plant foods contain the full range of essential amino acids, so variety across the week matters more than any single protein source.
This blog takes a closer look at plant-based living and the vegetarian supplements that support it. Inside, you'll find straightforward information about key nutrients and how vegetarian-friendly options can fit into your lifestyle.
The Vegetarian Society defines vegetarianism as a diet of grains, pulses, nuts, seeds, vegetables, and fruits, with or without dairy products and eggs.
There are several reasons why people choose to follow a vegetarian or vegan lifestyle:
- Religion
- Culture
- Moral and ethical beliefs
- Health
- Environmental and ecological
For many, it is not just a dietary choice but a philosophy informed by other closely held beliefs.
A vegetarian diet is generally lower in saturated fats and higher in starchy carbohydrates, fibre, fruits, and vegetables than a meat-based diet. While this way of eating has plenty to recommend it, it is also worth recognising the role that vegetarian supplements can play in supporting a well-rounded nutritional profile.
Leaning into a vegetarian lifestyle, beyond a single day
World Vegetarian Day is an excellent yearly prompt to explore plant-based eating. Many people also find value in adopting a vegetarian or plant-forward approach for shorter periods, from Veganuary to seasonal resets or ethical mini-challenges.
Why try a vegetarian phase?
Choosing more vegetarian meals for a defined period can be a positive way to:
- Explore new foods and flavours
- Increase fibre-rich vegetables, legumes, and whole grains
- Support your gut health with diverse plant foods
- Reduce overall saturated fat
- Engage with ethical or environmental food choices
Going vegetarian for lifestyle reasons does not have to be all-or-nothing. Incorporating meat-free days, or choosing plant-forward meals most days of the week, works just as well as a long-term commitment.
Making it work: practical tips
To keep your vegetarian phase nourishing and sustainable:
Focus on whole, minimally processed plants. Leafy greens, beans, lentils, whole grains, nuts and seeds are nutrient-rich staples.
Aim for variety. Different colours and food groups help cover broad nutrient needs.
Mind key nutrients. Even short vegetarian periods change where nutrients come from, so pay attention to vitamins like B12 and minerals like iron, zinc and iodine.
Choose whole foods over ultra-processed substitutes. Whole plants give fibre and phytonutrients, and over-reliance on highly processed meat alternatives is not necessary for a healthy vegetarian reset.
Are you getting the right nutrients on a vegetarian diet?
Cutting out meat and fish, even temporarily, naturally shifts nutrient sources. This does not mean eating less well, it means planning and support.
Iron
Iron is an essential constituent of haemoglobin, the protein in your red blood cells that carries oxygen to your organs and tissues. Iron from plant-based sources, known as non-haem iron, is not as readily absorbed as the iron found in some animal sources, so vegetarians benefit from paying closer attention to intake.
Plant-based sources of iron include:
- Wholemeal bread
- Dried fruit
- Leafy green vegetables
- Nuts
- Beans and lentils
Vitamin C eaten alongside these foods improves how well the iron is absorbed, so pairing beans with peppers or tomatoes, or having fruit with a fortified cereal, is a practical habit worth building.
Calcium
Calcium contributes to the maintenance of normal bones and teeth, and to normal muscle function, normal neurotransmission and normal blood clotting. Vegetarians who do not eat dairy products have fewer obvious sources in the diet, so it is worth knowing where else to find it:
- Dried fruit such as apricots and figs
- Calcium-fortified foods such as soya milk, yoghurts, and puddings
- Sesame seeds
- Brown and white bread
- Green leafy vegetables
- Nuts
Selenium
Selenium is a mineral that contributes to the protection of cells from oxidative stress. Fish, shellfish, meat, and eggs are good dietary sources, so vegetarians should consider including:
- Some nuts and seeds, such as Brazil nuts, cashews, and sunflower seeds
- Breakfast cereals such as puffed wheat cereal, shredded wheat and cornflakes
- Some breads, such as seeded and wheatgerm varieties
Omega 3
Current recommendations are to eat two portions of fish a week, one of them oily. Vegetarians can obtain fatty acids from plant foods, though these supply short-chain omega 3 in the form of ALA, alpha-linolenic acid, rather than the longer-chain EPA and DHA found in fish. The body converts ALA to EPA and DHA only slowly, which is why an algae-derived supplement such as Metabolics DHA is a useful option for vegans.
Plant sources of ALA include:
- Seeds such as flax and chia
- Walnuts and walnut oil
- Soybeans and soybean oil
- Oils such as flax seed oil and rapeseed
Vitamin B12
Vitamin B12 contributes to the reduction of tiredness and fatigue and to normal red blood cell formation. It is found naturally only in foods from animal sources, which makes it the nutrient vegetarians and vegans most often need to plan for. Dietary options include:
- B12-fortified yeast extract
- Fortified foods, including breakfast cereals, plant-based milks, and meat substitutes
- Algae and seaweed, such as nori, which contain small amounts
Because fortified foods vary widely in how much they contain, many people following a fully plant-based diet choose to supplement B12 rather than rely on food sources alone.
Protein
Protein from animal sources tends to be high biological value, meaning it supplies a full range of essential amino acids. Few plants fall into this category. Quinoa, soya, and hemp are examples of plant foods that contain all the essential amino acids, while others contain some but not all, so variety across the week matters more than any single food. Plant-based sources of protein include:
- Seeds
- Nuts and nut butters
- Soya and soya products
- Grains such as wheat
- Beans, lentils, and chickpeas
Vegetarian recipes
With the rise in popularity of vegetarianism in recent years, the volume and range of vegetarian recipes available is at an all-time high.
Our sister company, Nutristrength, which specialises in producing vegetarian and plant-based protein powders, offers a range of vegetarian recipes, including a Vegan Beet and Black Bean Burger and Protein Pasta Salad.
Plant-based lifestyle
Embracing a plant-forward or vegetarian approach to eating, whether for Veganuary, a seasonal reset, or simply more meat-free days each week, can be a positive step. Eating a greater variety of plant foods naturally increases fibre, vitamin, and mineral intake, and it encourages a more mindful approach to food without requiring rigid rules or long-term commitment.
As with any dietary change, it is worth considering the key nutrients that become less abundant when you reduce animal products: vitamin B12, iron, iodine, calcium and omega 3 fatty acids. Combining whole, nutrient-dense foods with thoughtful supplementation, guided by a healthcare professional where appropriate, helps keep a flexible plant-forward lifestyle nutritionally sound over the long term.
