Lacto Ovo Vegetarian

In my quest for weight loss in the past, I have practiced a lacto ovo vegetarian lifestyle.

What exactly is lacto/ovo? It is a vegetarian who does not consume animal flesh but will consume dairy and egg products.

I'm not a firm believer that this is a "healthier diet" based on how I felt as well, quite a few folks I have consulted in my practice. I frequently consult with people who begin our conversation with "I eat healthy, I don't eat much meat".

Thanks to T. Colin Campbell's The China Study, we have been falsely led to believe that animal protein is dangerous. I refer you to  Denise Minger who has published a well cited critique of this controversial subject.

I'm not here to tell you one might be healthier over the other nor am I here to challenge your ethical beliefs. I know what works for my biochemical individuality, I consume with great conscience and compassion and I wish the same for you.

I have spoken with a few of my vegetarian colleague's who have readily admitted that when they begin feeling lethargic, they know it's time for a small animal protein infusion. Many have even added chicken and/or fish several days a week to eliminate that "foggy" feeling that can arise on a vegetarian lifestyle.

I can't tell you that the lacto ovo vegetarian lifestyle is or is not the right lifestyle for you but what I can do is provide you with the information to gain knowledge and with that, assist you in making an educated decision.

My goal is to assist you in being the best you can be no matter your dietary lifestyle choice. I will warn you however that too many vegetarians ignore their symptoms of malnutrition due to the dogmatic attitude which in many cases is driven by an elitist attitude. You want to succeed and might feel like you've failed if you crave and cave to meat.

I eat meat but that makes me no less of a compassionate person than you. In the cycle of life no matter what plant/animal flesh we choose to consume, something dies to deliver food to your plate. As I frequently say, "how do you quantify life"? From the field mice that are frequently plowed to the nanny ant frantically scooping up eggs and running from the shovel, are you honestly saving lives?

The Vegetarian Myth: Food, Justice, and Sustainability will assist you in understanding what I'm speaking of.

Neither for health nor animal compassion is a vegetarian/vegan lifestyle better than that of an omnivorous one rather, it's a matter of choice.


While it is ones choice to practice any dietary lifestyle, when clients ask me to assist them in planning their vegetarian diet, I work hard to assist them in making choices to be the healthiest lacto ovo vegetarian they can possibly be.

I don't personally feel like a vegan lifestyle is a healthy diet long term but it is a fabulous "cleansing diet".

I have witnessed far too many signs and symptoms of disturbances particularly from that of a "junk food vegetarian/vegan lifestyle" and if we think critically, we must question a long term diet that requires supplementation.

These symptoms include:

  • Hair Loss
  • Cold Hands & Feet-Down Regulated Thyroid
  • Loss of Menstrual Cycle
  • Lack of Energy
  • Depression
  • Anxiety
  • Memory Loss
  • Loss of Bone Density
  • Blood Sugar Dysregulation

Nora Gedgaudas has spoken of the loss of the central nervous system extensively and this is something we cannot regain. Once we have damaged the central nervous system which happens from a B12 deficiency, we have at this point suffered permanent damage.

The question remains, what does one eat on a lacto ovo vegetarian diet?

Choose a phase here that will work for you, eliminate the meats and add the following as your protein sources:

  • Eggs
  • Cheese-Preferably Raw
  • Cottage Cheese
  • Whole Milk-Preferably Raw
  • Yogurt
  • Tempeh or Miso
  • Be careful with the soy
  • Nuts & Seeds
  • Protein Powders

Feel free to share your thoughts and comments below

Now it's tricky to practice low carbohydrate on a lacto ovo vegetarian diet but with diligence it can be done. Be particularly careful if you have blood sugar disregulation.

You might even choose to for go the dairy and if you do, be sure to choose enough variety through a diverse diet.

Be sure to include the following foods:

  • Avocado
  • Coconut-in all forms
  • Olives
  • Butter or Ghee
  • Sweet Potatoes & Squash
  • Macadamia Nuts, Brazil Nuts and Almonds

Choose lower glycemic foods referred to on the Liberal Phase I Plan.

Don't get caught in the "Vegetarian Processed Food" trap. If you're not consuming animal proteins, purchasing manufactured foods to look like them isn't healthy.

Choose more fresh vegetables over starchy and limit your grain intake. Wheat is not a health food as it raises blood sugar more so than table sugar so the whole wheat bread touted as "healthy" is contrary to a healthy diet plan no matter the phase you follow.


You can make your own vegetarian burgers using black beans, mushrooms, carrots, zucchini and some egg and/or cheese for binding. Make them ahead of time and freeze them rather than purchasing the undesirable mass produced veggie burgers. The one veggie burger on the market that I think represents the healthiest is the You can make your own vegetarian burgers using black beans, mushrooms, carrots, zucchini and some egg and/or cheese for binding. Make them ahead of time and freeze them rather than purchasing the undesirable mass produced veggie burgers. The one veggie burger on the market that I think represents the healthiest is the "Sunshine Burger."

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