The last of the vegetarian group, lacto-vegetarian, ovo-vegetarian and vegan. The first two are practically the same as yesterday's group but have small differences to keep in mind. 


Lacto-vegetarian- Eat dairy products but avoid eggs

Ovo-vegetarian- Eat eggs but not dairy products

Vegan- Choose to not eat dairy products, eggs or any products derived from animals. 


Sample of Vegan lifestyle:

  • will not use cosmetics, honey, leather, fur, wool, silk and soaps derived from animal products. 
  • You may need a B-12 vitamin since B-12 is found in the majority of animal products or eat fortified B-12 foods
  • Make sure you are getting enough iron
  • Be prepared for people to ask questions and want an understanding of your new lifestyle, that is fine; this gives you a reason to teach and find support.
  • You will need to find new protein sources, since the majority of protein people eat come from animals
  • Going vegan doesn't mean eating junk food to replace animal products.  Many people don't understand that because you are choosing to go vegan doesn't mean you don't have to still eat junk food in moderation not use it as a replacement. 
  • Soy products are fine with moderation, a lot of meat substitutes are sometimes full of high sodium and preservatives. 
  • You can choose to gradually go vegan or make the switch right away; choose based on your discipline and preparedness. 
  • Read food labels- Very important
  • Going vegan could change your mood in a positive way because of eating all the greens and leafy good foods, not a firm answer, but it has its possibilities. 
  • when dining out, make sure you know the menu so that you can choose foods based on your lifestyle
  • The cost to be vegan depends on you.  You determine which foods you want to eat and what stores you choose to shop at.
  • Make sure to get enough calcium in your diet
  • If you take protein, make sure to look for ones that are plant based. 


Sample of vegan foods:

  • Soy
  • rice
  • nuts
  • plant starches
  • veggie burgers
  • beans
  • oatmeal
  • pancakes
  • toast with jelly
  • fruit smoothie
  • veggie sausage
  • tofu scrambled
  • mock lunchmeat
  • vegetable stir fry
  • pasta and tomato sauce
  • veggie pizza
  • soup 
  • chilli
  • vegan pie, cookies and cake
  • non dairy pudding, ice cream, yogurt
  • fresh or dried fruit
  • chips and salsa
  • vegan protein bars

This list isn't inclusive and there are many things that vegans eat that I did not list but this will help to hopefully give you an idea on how to go about being vegan and things to consider when you choose this lifestyle. I have never done the vegetarian lifestyle or vegan but I know plenty of people who have and are very happy with it. If this something that interest you, go for it & I wish you the best of luck.

Published by Shay-Lon Moss