Vegetarian
A vegetarian diet excludes meat, poultry, fish, and seafood but usually includes some animal-derived foods. Lacto-ovo vegetarians eat dairy products and eggs; lacto-vegetarians include dairy but not eggs, and ovo-vegetarians do the reverse. Because usage varies, the foods actually included matter more than the label. A vegan diet excludes all of these animal-derived categories.
Vegetarians can obtain enough protein for strength training from dairy products and eggs where included, as well as legumes, soy foods, seitan, grains, nuts, seeds, and protein powders. Total daily intake and a useful distribution across meals are more important than relying on one "best" source. Combining different plant foods across the day supplies a broader range of amino acids; they do not have to be paired with precision in every meal.
Nutrient priorities depend on the subtype and food selection. Vitamin B12 deserves particular attention when little dairy or egg is eaten. Iron, iodine, zinc, vitamin D, calcium, selenium, and omega-3 fats may also become limiting in a poorly planned pattern. Plant iron is absorbed less predictably than heme iron, and vitamin C with a meal can improve its absorption. Fortified foods, supplements, or blood tests may be appropriate in some cases, but they should address an actual likely gap rather than follow automatically from the vegetarian label.
A practical meal plan can center each main meal on a substantial protein source, then add carbohydrate foods, vegetables or fruit, and a source of fat according to energy needs and preference. The German Nutrition Society's food-based guidance emphasizes legumes, nuts, whole grains, fruit, vegetables, and plant oils within a varied pattern. Vegetarian does not automatically mean balanced: cheese-heavy meals, sweets, and refined convenience foods can also be meat-free. Diet quality is determined by the overall pattern, not by the absence of meat alone.