Building a Balanced Vegetarian Plate: Protein, Iron & B12 Without Meat
One in ten adults now eats vegetarian—here’s how to cover all essential nutrients with plants, eggs and dairy, minus the guesswork.
Hook
**10 % of Europeans identify as vegetarian, yet 40 % fail to meet the 1.0 g kg‑¹ protein target.**
TL;DR
- Fill half your plate with veg & fruit, ¼ with high‑protein vegetarian foods, ¼ with whole‑grain carbs
- Key watch‑outs: protein ≥ 1 g kg‑¹, iron 18 mg (female), vitamin B12 2.4 µg
- Best boosters: eggs, dairy, legumes, nuts, fortified foods
What is a vegetarian diet?
No meat, poultry or fish; allows dairy and/or eggs (lacto‑ovo). Variants: ovo‑veg, lacto‑veg, pesco‑veg (fish‑eating), vegan (no animal products).
Macro balance
| Macro | %Total kcal | Key sources |
|-------|-------------|-------------|
| Protein 15‑20 % | Beans, Greek yogurt, eggs |
| Carbs 45‑55 % | Whole grains, fruit |
| Fat 25‑35 % | Nuts, seeds, olive oil |
Nutrients to watch
- **Protein** – combine legumes + grains; dairy/eggs boost leucine
- **Iron** – pair lentils with vitamin C foods; consider cast‑iron cookware
- **Vitamin B12** – eggs, dairy, fortified cereals or 250 µg weekly supplement
- **Omega‑3 (ALA)** – 1 Tbsp chia or flax daily; algae DHA for brain health
Top vegetarian protein sources (per 100 g)
| Food | Protein (g) | Notes |
|------|-------------|-------|
| Tempeh | 19 | Complete amino acid profile |
| Cottage cheese | 11 | Rich in B12 & calcium |
| Lentils (cooked) | 9 | High iron + fibre |
| Eggs (2 large) | 12 | High bioavailability |
1‑day sample meal plan (~100 g protein)
• **Breakfast**: Veggie omelette + whole‑grain toast (25 g)
• **Lunch**: Lentil‑quinoa salad + yogurt (30 g)
• **Snack**: Smoothie with whey‑free pea protein (20 g)
• **Dinner**: Stir‑fried tempeh & veg + brown rice (25 g)
Practical tips
- Soak & sprout beans → +15 % iron bioavailability
- Add ½ tsp turmeric + black pepper when cooking pulses to ease digestion
- Rotate protein sources to avoid palate fatigue
Myth vs fact
| Myth | Fact |
|------|------|
| “You can’t get enough protein without meat.” | 100 g protein reachable with eggs, dairy & legumes.
| “Vegetarians are always iron‑deficient.” | Careful pairing with vit C cuts risk dramatically.
| “Soy disrupts hormones.” | Meta‑analyses show no effect at ≤ 50 g soy protein/day.
Take‑home message
Combine diverse plant proteins with eggs/dairy, mind iron & B12, and use whole foods for steady energy—vegetarian diets can be nutritionally complete and delicious.
References
1. Craig WJ et al. *Nutrients* 2024.
2. Pawlak R. *Am J Clin Nutr* 2023.
3. WHO Protein & Micronutrient Guidelines, 2025.