Vegetarian and Vegan Diets: Could it Work For You?
Eating plant-based…
You’ve probably heard the buzz around plant-based eating. From friends, food blogs, or maybe even your favorite veggie dumpling stall.
But plant-based isn’t just a trendy term. For many, it's a long-term eating style that reflects personal values, health goals, or cultural traditions. Still, “plant-based” can mean a lot of things, and not all of them are created equal.
Today, we’re giving you a clear, no-nonsense look into vegetarian and vegan eating styles; what they are, how they differ, and what to know before you try them.
Vegetarian vs. Vegan: What’s the difference?
A vegetarian diet excludes meat, poultry, and fish, but often still includes animal by-products like dairy and eggs.
A vegan diet goes further, excluding all animal products, including milk, eggs, and often honey.
Here’s a quick breakdown of the most common plant-based eating styles:
Benefits of going plant-based
More fiber, more nutrients: A plant-focused diet is naturally rich in fiber, antioxidants, vitamins C and E, potassium, and magnesium.
Better heart and metabolic health: Research shows that plant-based diets may lower the risk of high blood pressure, heart disease, and type 2 diabetes.
Weight management: High-fiber, lower-calorie foods can support healthy weight loss without leaving you feeling deprived.
Environmental impact: Plant-based diets use fewer natural resources and produce fewer greenhouse gases.
Culturally diverse and adaptable: Many Asian dishes are already plant-forward. Think tofu stir-fries, braised mushrooms, mung bean soups, and tempeh sambal.
Drawbacks to watch out for
Possible nutrient gaps: Without planning, you may fall short on protein, iron, calcium, B12, or omega-3s.
Over-relying on ultra-processed foods: “Vegan” doesn’t always mean healthy. Instant noodles, veggie chips, or mock meats may be highly processed.
Social and lifestyle hurdles: It may be trickier to find balanced options at certain restaurants or family gatherings.
Digestive adjustments: A sudden jump in fiber intake can lead to bloating or discomfort if your body isn’t used to it. (Start slow!)
What you should know before you start
Eating vegetarian doesn’t automatically mean eating healthy. It still takes planning and intention. Here’s what to keep in mind:
Build balanced meals: Combine complex carbs (like brown rice or whole wheat noodles) with protein (like tofu, lentils, or tempeh) and healthy fats (like sesame oil, tahini, or avocado).
Choose whole foods over labels: Go for ingredients you recognize, like stir-fried bok choy with garlic and tofu instead of frozen “plant-based” nuggets with 20 ingredients.
Try it gradually: You don’t need to go all in. Start with one or two plant-based meals per week and build from there.
Common concerns about going plant-based
Q: “Will I get enough protein?”
A: Yes, if you're intentional. Tofu, lentils, black beans, chickpeas, tempeh, nuts, and even whole grains contain protein. Combine them well and vary your sources.
Q: “Isn’t it hard to eat out?”
A: Not necessarily. Look for tofu, egg, or vegetable options at hawker stalls or food courts. Popular dishes like veggie ramen, stir-fried tempeh, or tofu hotpot are often easy wins.
Q: “What about iron or vitamin B12?”
A: Iron is found in dark leafy greens, beans, and tofu, but plant-based iron is harder to absorb. Pair iron-rich foods with vitamin C (like tomatoes or citrus). For B12, consider fortified foods or ask a doctor/dietitian for a good supplement.
Q: “Will I still feel full?”
A: Definitely. Whole plant foods like oats, beans, and root vegetables are very filling. Try eating 500 calories worth of broccoli, it’s impossible!
Sample vegetarian-friendly meals
Here are some meal ideas that blend global inspiration with familiar flavors:
Breakfast
Savory miso oats with tofu and spinach
Coconut milk chia pudding with mango and roasted peanuts
Lunch
Stir-fried tempeh with long beans and brown rice
Vietnamese-style veggie spring rolls with peanut sauce
Dinner
Spicy eggplant and tofu claypot
Chickpea curry with okra and red rice
Snacks
Edamame or roasted chickpeas
Fresh papaya slices with lime
Whole grain crackers with hummus
Summary: Should you try a plant-based style?
A vegetarian or vegan diet can be packed with health benefits, as long as it’s well-rounded, balanced, and flexible enough to fit your life. You don’t need to give up your favorite foods forever. Just start by eating more plants, more often.
Ask yourself:
Could this eating style support my goals?
Can I enjoy this long-term, or will it feel restrictive?
Am I choosing real food, not just labeled “vegan” food?
How Welling can help
Plant-forward eating doesn’t have to be complicated. Welling can help you build balanced meals from vegetarian menus, suggest swaps to increase fiber or protein, and track your nutrients, so you stay full, energized, and on track with your goals.
In the Settings look for Diet Preferences and customization fields, where you can indicate to Welling that you would like to eat vegetarian or vegan.
