Vegan vs Vegetarian Diet: Key Differences & Benefits

Overview: Vegan and vegetarian diets both focus on reducing animal product consumption, but the key difference lies in total exclusion of animal products for vegans, while vegetarians may include dairy and eggs. Both offer potential health benefits—such as weight management and improved heart health—when balanced with nutrient-rich foods. Understanding these distinctions can help you decide which plant-focused approach aligns best with your personal values and nutritional goals. 

Vegan vs Vegetarian Diet: Which One Is Right for You? 

With the growing trend of reducing or fully eliminating animal-based products, many people are exploring plant-focused lifestyles. If you’re considering cutting back on meat or going entirely plant-based, it’s important to understand which approach aligns best with your health goals and personal values. In this guide, we’ll compare the main points of veganism and vegetarianism, highlighting their similarities, differences, benefits, and potential challenges you should keep in mind when deciding which diet might be the right fit for you. 

When you’ve made your choice, check our our prepared meal delivery plans with vegan and vegetarian diets! 

What is the vegetarian diet? 

When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude. Here are just some examples of variations of the vegetarian diet: 

• Lacto-vegetarian – avoids meat, seafood, poultry and eggs, as well as items containing them.  Dairy products such as milk, cheese, yogurt and butter are still included. 

• Ovo-vegetarian – avoids meat, poultry, seafood and dairy products, but allows eggs. 

• Lacto-Ovo vegetarian – avoids meat, seafood and poultry, but allows dairy products and eggs. 

As you can see, the vegetarian diet allows for some flexibility, depending on your unique needs and preferences. The overarching rule, however, is the exclusion of meat, seafood, and poultry. LifeChef offers options for each of these types of vegetarian eaters.  

Vegetarianism is commonly practiced for religious or personal reasons, as well as ethical reasons such as animal rights. 

 Benefits of a Vegetarian Diet 

Adopting a vegetarian diet can offer numerous health benefits while allowing some flexibility with food choices. By focusing on fruits, vegetables, whole grains, legumes, and possibly dairy and eggs, you can consume an array of essential nutrients and fiber that support cardiovascular health and weight management. The inclusion of plant-based proteins like beans, lentils, and tofu helps reduce the intake of saturated fats often found in meat. Moreover, a vegetarian eating pattern can lessen your environmental impact by preserving natural resources and lowering greenhouse gas emissions. If you have specific dietary needs, consider exploring diabetic meal delivery services that accommodate vegetarian options for balanced, nourishing, and sustainable meals.
 

What is the vegan diet? 

Veganism is a way of life that aims to eliminate all types of animal exploitation and cruelty, whether for food, clothing, or any other reason. As a result, the vegan diet excludes all animal products including meat, fish, poultry, eggs and dairy and any items containing these products. 

Just as with vegetarianism, there are variations to the vegan diet, some of which include: 

• Raw-food vegan – This diet is based on eating raw fruits, vegetables, nuts, and seeds, or plants that are cooked at a temperature below 118°F (48°C). 

• Junk food vegan – This diet lacks whole plant foods and relies heavily on meat and cheese substitutes, vegan desserts, and heavily processed vegan foods. It is not a balanced, healthy way of eating. 

• Whole food vegan -This diet is based on a large variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.  

Life Chef vegan diet supports a whole food, balanced vegan style of eating.  

Veganism is often considered to be about more than just what you eat. It’s a lifestyle that promotes excluding the use of animal products, whether for ethical, environmental, or health reasons. 

Benefits of a Vegan Diet 

Adopting a vegan diet offers numerous benefits for both health and the environment. By focusing on fruits, vegetables, whole grains, and legumes, you can increase your intake of essential nutrients, fiber, and antioxidants. This nutrient-rich approach can support healthier cholesterol levels, lower the risk of heart disease, and assist with weight management. Vegan diets also have a lighter environmental footprint, reducing greenhouse gas emissions and conserving resources like water and land. While it’s important to plan your meals carefully to ensure you meet all nutritional needs, the rewards of a balanced vegan lifestyle can be both transformative and sustainable. ​​ 

What you can and can’t eat on a vegan diet 

Plant-Based Diet  

When considering cutting down on animal products, you might come across the option of a Plant-Based diet. A plant-based diet is one that focuses on eating a majority of foods coming from plants, but still includes meat, poultry, seafood, eggs and dairy in the diet on occasion. Whether you are looking to gain potential health benefits or are just curious about plant based meals, this option provides more flexibility to enjoy a variety of foods from both plants and animals. 

Flexitarian Diet 

The name describes it perfectly, you are primarily eating a plant-based diet but keep the flexibility to choose meat, seafood and animal products. The goal is to gain the benefits of vegetarian-style eating while not completely restricting yourself from animal products. Plant-based meals can range anywhere from 6 meals a week to 15+ meals a week (out of 21), depending on where you are starting from and your individual needs and preferences. Some people start with meatless Mondays and experiment from there!  

Can you get all the nutrients from a vegan diet? 

When done right, vegan and vegetarian diets can bring a number of health benefits, including reduced body weight, lower cholesterol levels, and decreased risk of cardiovascular disease. They can improve your overall health and start you on a journey toward your personal health goals.

As with any diet, however, the benefits will begin to appear only if you remain consistent and dedicated to building your diet around plant-based meals.

To start exploring LifeChef as a way of getting delicious and nutritious meals right to your door, click here. 

What does a balanced plant focused diet look like? 

For both the vegan and vegetarian diets, it is important to focus on whole foods and aim for balanced meals containing protein, healthy fat, vegetables, and whole grains to promote optimal health. 

Protein foods should be included at every meal in order to promote optimal energy levels, satiety, stable blood sugars, and even helps to boost your mood! Plant proteins include lentils, beans, chickpeas, mushrooms, tofu, tempeh, edamame, peas, quinoa and wild rice. If you are including some animal products you can add eggs, fish and cheese for protein as well. 

At LifeChef, the healthy fats we include in meals are often olive oil and coconut milk and are essential for promoting satiety, healthy hormone levels, and decreased anxiety levels. You can also top with avocado if you’d like!  

Sides should include at least one non-starchy vegetable, such as leafy greens, broccoli, cauliflower, brussels sprouts, green beans or asparagus, and can include whole grains and complex carbohydrates such as sweet potatoes, root vegetables, brown rice, and winter squash. The fiber in the vegetables and whole grains support feeling full and energized and promote gut health, digestion, and mood.

As with most diets, a healthy balance of all the food groups is encouraged! 

Benefits of balanced vegan and vegetarian diets 

There are numerous potential benefits to adopting a healthy vegan or vegetarian lifestyle, some of which include: 

• Aiding in weight loss 

• Reducing risk of cancer 

• Improving cardiovascular health 

• Improving blood pressure and cholesterol 

• Improving kidney function 

There is plenty of research that points to veganism and vegetarianism as being great diet options for those seeking to live a healthier life. It is important to note, however, that  that research is purely observational, and you should always consult your primary care doctor or a registered dietitian before making a big lifestyle change. Your doctor or nutritionist will be able to guide you in making a decision that is right for you. 

Risks and considerations 

These diets, especially the vegan diet, can be fairly restrictive and may cut out many sources of vitamin B12, choline, omega-3, and calcium. It is important to include a variety of foods with these nutrients in your diet such as mushrooms, walnuts, flax seeds, chia seeds, nutritional yeast, lentils, beans, soybeans, and leafy greens. Even if included, it may not lead to adequate levels, and vegans are often advised to add multiple supplements such as omega 3, vitamin B12, and choline. Speak with your doctor about your individual needs.  

Another obstacle with these diets is the possibility of relying too heavily on processed foods which can be high in sugar, unhealthy fats, and sodium, which can lead to more detrimental effects. Don’t forget to read labels for ingredients you recognize in order to avoid highly processed foods. Some vegetarians and vegans may not eat enough plant proteins, healthy fats, fruits, vegetables, and whole grains, thus missing out on the nutrients that these foods provide. While LifeChef meals are healthy options, it is important to be aware of this pitfall when planning your other meals and snacks. 

What LifeChef offers for vegans and vegetarians 

Congratulations! You’ve taken the first step towards a healthier you by learning about various diet options on our blog. Now, it’s time to turn that knowledge into action and experience the real transformation with LifeChef. 

 

Our commitment to your well-being goes beyond providing informative articles. Choose between a 5, 6, or 7 days program of nutritious, chef-crafted meals, and even customize the number of meals you want per day – whether it’s one or two. 

Each of our diet programs, be it DASH, Diabetes-Friendly, Weight management or  

 

Mediterranean, is meticulously designed to cater to your specific needs. Whether your goal is to lose weight, manage diabetes, improve heart health, or enhance mental clarity, our expertly crafted meals will support your journey. 

 

Here’s how it works: After selecting your preferred program, we’ll deliver a week’s worth of delicious, wholesome meals right to your doorstep. Say goodbye to the hassle of shopping, cooking, and portion control. Our meals are prepared with premium, nutritious ingredients, ensuring you get the health benefits without compromising on taste. 

 

At LifeChef, we understand that embracing a healthier lifestyle is a personal journey. That’s why we offer flexibility and variety, allowing you to experience the benefits of different diets with ease. 

 

Let LifeChef be your partner in achieving your health goals, making every meal a delightful step towards a healthier, happier you.