What’s Vegetarian: Your Ultimate Guide to Vegetarian Dining

So here’s how this site works. First, pick a restaurant. Then you get a plain answer: the veggie picks, the vegan swaps, and what to avoid. But first, it helps to know what “vegetarian” and “vegan” really mean.

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What Does It Mean to Be Vegetarian?

In short, vegetarian means no meat, poultry, or fish. Still, most vegetarians eat eggs and dairy. Within that, a few common types each draw the line a bit differently. Here they are:

1. Lacto-vegetarian: Consumes dairy products but not eggs.
2. Ovo-vegetarian: Consumes eggs but not dairy products.
3. Lacto-ovo vegetarian: Consumes both dairy products and eggs.
4. Pescatarian: Consumes fish but not meat or poultry.
5. Flexitarian: Primarily follows a vegetarian diet but occasionally consumes meat or fish.

While these types of vegetarianism share the common goal of reducing or eliminating meat consumption, each has unique dietary restrictions.

Common Vegetarian Rules

There are some general rules that most vegetarians follow, regardless of their specific diet type:

• Avoiding meat, poultry, and fish.
• Checking for hidden animal-derived ingredients in food, such as gelatin or animal-based broths.
• Opting for plant-based protein sources like legumes, tofu, tempeh, and seitan.
• Incorporating a variety of fruits, vegetables, whole grains, nuts, and seeds for a balanced diet.

What Does It Mean to Be Vegan?

Vegan goes a step further. Vegans skip every animal product, so no dairy, eggs, honey, or gelatin. Many also skip leather, wool, and anything tested on animals. So a cheese pizza is vegetarian. But it isn’t vegan.

Common Vegan Rules

Vegans follow a set of guidelines that include:

• Avoiding all animal-derived ingredients, including meat, poultry, fish, dairy, eggs, honey, and gelatin.
• Choosing plant-based alternatives for dairy and egg products, such as almond milk, soy yogurt, and egg substitutes.
• Checking food labels and ingredient lists for hidden animal-derived ingredients, such as casein, whey, or lactic acid from non-plant sources.
• Opting for cruelty-free and vegan personal care and household products that don’t contain animal-derived ingredients or involve animal testing.
• Choosing vegan-friendly materials for clothing, accessories, and footwear, avoiding leather, wool, silk, and down.

How What’s Vegetarian Can Help You

What’s Vegetarian is here to help you navigate the world of vegetarian and vegan dining with ease. Our website offers:

• Comprehensive guides on vegetarian and vegan menu items at popular restaurants.
• Tips for customizing dishes to meet your dietary preferences.
• Information on plant-based protein sources at restaurants.
• Advice for navigating different cuisines as a vegetarian or vegan diner.

Your Vegetarian Journey

What’s Vegetarian? Frequently Asked Questions

Sources and further reading: the USDA MyPlate protein guide and Harvard’s Nutrition Source on vegetarian and vegan diets explain plant-based eating in depth.

Exploring International Cuisines as a Vegetarian or Vegan

Dining out is a great way to explore the world’s cuisines. You can still enjoy them either way. But the trick is simple: know which dishes are already plant-based, and know which ones you can tweak.

Mexican Cuisine: What’s Vegetarian?

Mexican cuisine offers a variety of vegetarian and vegan options, such as:

• Bean burritos (made with refried or whole beans)
• Vegetable fajitas (ask for no cheese or sour cream for a vegan option)
• Guacamole and chips
• Chiles rellenos (stuffed peppers, request without cheese for vegan)

Indian Cuisine: What’s Vegetarian

Indian cuisine is known for its abundance of vegetarian dishes. Some popular options include:

• Chana masala (chickpea curry)
• Vegetable biryani (rice dish)
• Aloo gobi (potato and cauliflower curry)
• Tofu tikka masala (replace paneer with tofu for a vegan option)

Chinese Cuisine: What’s Vegetarian

Chinese cuisine offers a range of vegetarian and vegan dishes, such as:

• Vegetable stir-fries (ask for no oyster or fish sauce)
• Vegetable dumplings (steamed or fried)
• Vegetarian spring rolls
• Buddha’s delight (mixed vegetable dish)

Italian Cuisine: What’s Vegetarian

Italian cuisine has numerous vegetarian options, including:

• Bruschetta (tomato and basil on toasted bread)
• Caprese salad (mozzarella, tomato, and basil)
• Margherita pizza (ask for vegan cheese or no cheese for a vegan option)
• Vegetarian pasta dishes (opt for marinara sauce and avoid cream-based sauces for vegan)

First, tell your server how you eat. Most kitchens will work with you. Then ask how a dish is made, and ask for swaps when you need them. Finally, try something new. That’s half the fun.

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