According to research, more and more people consume less meat1 — whether that means leaning into a plant-based diet or choosing fewer carnivorous meals at dinnertime. From pescatarian to flexitarian, there are different diets that don't include red meat or do allow animal-based protein from time to time. Today, let's discuss two completely meatless diets: vegetarianism and veganism. What's the difference between vegan and vegetarian? Read on to find out.
What Does It Mean to Be a Vegan?
Individuals who follow a vegan diet do not eat animals or any foods derived from animals, like eggs, honey, or dairy products. A vegan diet might appeal to certain individuals for health reasons, as animal products are often higher in fats and cholesterol or might disagree with their digestive system compared to plants. Other people might choose veganism for ethical or environmental reasons.
What Does It Mean to Be a Vegetarian?
Vegetarian diets, on the other hand, are primarily plant-based but do include some animal-derived products. Vegetarians avoid consuming foods that require an animal to be killed in the production of said foods. Similarly to vegans, vegetarians might abstain from eating meat due to health, ethical, or environmental concerns.
What Are the Health Benefits of Vegan and Vegetarian Diets?
Veganism and vegetarianism have similar health benefits. Both are low in fat and cholesterol and high in fiber, vitamins, and other nutrients.
These diets might reduce the risk of diabetes, heart disease, and even some types of cancer2. Additionally, vegetarian and vegan diets often encourage people to eat a wider variety of fruits, veggies, legumes, and whole grains, increasing gut biome health3.
Consideration When Choosing Between a Vegan vs. Vegetarian Diet
Diets are only healthy when properly planned. For some, vegan diets can be too restrictive, and for others, vegetarian diets don't go far enough towards ethical and sustainable living. Whichever diet you choose, it's essential to understand your nutritional needs and ensure you get a balanced diet of macro and micronutrients.
Modifying Your Diet to Become Vegetarian or Vegan
As we just noted, it's crucial to modify your diet in a planned way. For instance, many new vegetarians and vegans focus on fruits and vegetables without ensuring they get essential fats, enough protein, and nutrients like iron, vitamin B, and calcium. If you want to pursue a plant-based diet, talk to your doctor about a nutritional plan that's right for you.
To slowly adopt a vegan or vegetarian diet, follow these tips:
Cook Fewer Meaty Meals to Start a Vegetarian Diet
The average American diet includes plenty of protein4. In fact, adults get roughly 16% of their daily calorie intake from protein. If you want to try a vegetarian diet, start by replacing beef, chicken, and pork with hearty, healthy protein like jackfruit (an excellent substitute for pulled chicken or pork), portobello mushrooms (a worthy steak alternative with a similar texture), and tofu (which is incredibly versatile and can take on different flavors based on seasoning and preparation).
If you eat meat daily, try incorporating meatless meals into the weekly lineup. For example, instead of Taco Tuesday using group beef, try tofu or black beans instead. Other tasty high-protein choices include vital wheat gluten (or seitan, in another form), tempeh, beans, quinoa, lentils, and nuts.
Use a Vegetarian Diet as a Launchpad for Veganism
If you currently eat meat, going cold turkey (pun intended) to start a vegan diet might be challenging. To make the transition less overwhelming, switch to a vegetarian diet first. Once you are comfortable with a vegetarian diet, slowly eliminate animal-derived products for substitutes.
For instance, vegetarians get calcium from dairy products, among other sources. Instead of cow's milk, opt for vitamin D- and calcium-fortified products like soy or oat milk. Tofu is also a great source of calcium, iron, and protein.
Going Vegan, Vegetarian, or Somewhere In Between
No matter your diet, it's better for the planet and your body to cut back on meat consumption. At The Rounds, we're here to help you feel good about what you eat. With fast and easy delivery of delicious vegetarian and vegan-friendly products like gummies and chili, we can help you stock your fridge with sustainable and tasty food.
Sources:
- McCarthy, J. and DeKoster, S. (January 27, 2020). Nearly One in Four in U.S. Have Cut Back on Eating Meat. Gallup. Retrieved February 18, 2025, from, https://news.gallup.com/poll/282779/nearly-one-four-cut-back-eating-meat.aspx
- Vegetarian diet: How to get the most nutrition. Mayo Clinic. Retrieved February 18, from, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446
- Heiman, M. and Greenway, F. (March 5, 2016). A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. Retrieved February 18, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC4837298/
- O’Neill, M. (April 29, 2024). How Much Protein Does the Average American Actually Eat? Verywell Health. Retrieved February 18, 2025, from https://www.verywellhealth.com/average-protein-intake-8639379
