Episode 55 – The 8 Step Vegetarian Cheatsheet


It’s an exciting time! This weekend’s social event is approaching!

You and your partner are happy because your close friends are coming over for dinner. It’s the first time you’ll share your community with each other. But there’s one slight “problem.” Your partner is vegetarian and you don’t know anything about what it takes to be vegetarian.

To add to your “stress” your partner’s friends are also active vegetarians. While your relationship is strong, you want to go the extra mile (that’s why you’re reading this article right ) to keep abreast on vegetarianism to, not only help with the meal preparation but also to escape the fear of potentially disrespecting anyone at dinner (read: getting the awkward silence at the dinner table).


Welcome to the 8 step vegetarian cheatsheet!


While the above scenario could be socially awkward and may even be a relationship breaker, it’s time to flip that around. Let’s take a moment to learn about vegetarianism so you become a social hero and chalk the night up as another relationship maker.

Today, let’s explore the “rules” of vegetarianism some important questions to ask, valuable micronutrients to focus on as well as key foods that you need to know. Let’s get started on my vegetarian cheatsheet.


Vegetarian 101

Vegetarian based diets can be very healthy! They are typically lower in saturated fat and higher in dietary fibre because they are based around plant foods. There are different types of vegetarian diets including:

  • Vegan – This is largely based around plant foods and products
  • Lacto – This is where dairy food may be included in the diet
  • Ovo-lacto – This is where both dairy food and eggs may be included in the diet
  • Pescetarian – This diet may include fish and seafood but not other animals


So, when discussing being a vegetarian with someone, it’s good ask a question like, “what type of vegetarian are you?” so you can start to appreciate what foods may and may not be eaten.


Careful considerations

Becoming a vegetarian may seem like hard work at the beginning. A healthy vegetarian diet requires careful planning to make sure it is both well-balanced and varied in food selection to meet nutritional needs. Nutrients that may be lacking in a poorly planned vegetarian diet may include:

  • Protein – for muscle, brain and organ repair and growth.
  • Iron – for red blood cell production. These help with oxygen delivery.
  • Zinc – for cell reproduction and repair.


For those on stricter vegetarian diets such as vegan diets, these vitamins are generally at risk as well.

  • Vitamin B12 – required for normal blood and nerve function
  • Calcium – for bone and muscles


It’s important to know this list of nutrients so that you can help to build healthy meals around them. A good question to ask later on at the dinner table may be, “how do you plan a vegetarian diet to make sure you’re hitting all your nutrients and make the meals taste so good at the same time?”



What are the 6 other steps to my vegetarian cheatsheet? Read on below.

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