Vegetarian and vegan diets
Too many animals are farmed in conditions that don't give them the good lives they deserve. Reducing the number of animals being farmed can help change that. Choosing a vegetarian or vegan diet is one way to make a difference, but it doesn't have to be all or nothing. Small changes to what you eat can help too.
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Why do people go vegetarian or vegan?
People follow different diets for all sorts of reasons. They might choose to change what they eat because of animal welfare, the environment or personal preference. Others may have dietary restrictions because of allergies or health conditions, or follow certain dietary practices as part of their religion or beliefs.
There are lots of ways to find an approach that works for you. Read below to learn what vegetarian, vegan and plant-based diets generally mean.
What is a vegetarian?
A vegetarian is someone who doesn't eat meat, poultry, fish or seafood. Many vegetarians do eat other animal products, such as eggs and dairy, although exactly what people eat can vary.
What can vegetarians eat?
A vegetarian diet can include a huge variety of foods, including fruit and vegetables, grains, beans and pulses, nuts and seeds, tofu and other plant-based alternatives. Many of these foods are also good sources of protein, so there are plenty of options for building a varied diet.
Find out more about alternative proteins with our guide, including different sources of protein and tips for using them in tasty everyday meals.
Do vegetarians eat eggs and fish?
Many vegetarians eat eggs, although this is a personal choice. If you do eat eggs, choosing higher-welfare options such as RSPCA Assured-labelled eggs can help improve the lives of laying hens.
What is a pescatarian?
Vegetarians don't eat fish or seafood. Someone who doesn't eat meat but does eat fish is usually described as pescatarian.
What is a vegan?
A vegan diet doesn't include foods that come from animals, so no meat, fish, dairy, eggs and honey. Instead, it can include a wide variety of plant-based foods and alternatives, including plenty of sources of protein.
Veganism can also extend beyond food. The Vegan Society defines it as a way of living that seeks, as far as possible and practicable, to avoid the exploitation of animals. This can influence choices beyond diet, including clothing, cosmetics and other products.
What is the difference between a vegan and vegetarian diet?
Both vegetarian and vegan diets are centred around plant-based foods and don't include meat or fish. The main difference is that vegetarians may eat other animal products, such as eggs and dairy, while a vegan diet doesn't include foods derived from animals.
So while there are lots of similarities in what vegetarians and vegans eat, the terms aren't interchangeable. Veganism can also describe a wider way of living, while vegetarianism generally refers to diet.
What is a plant-based diet?
A plant-based diet puts foods that come from plants at the heart of what you eat. Plant-based foods include fruit and vegetables, grains, beans and pulses, nuts and seeds, as well as alternatives to animal products such as plant-based milks and meat alternatives.
Unlike vegetarian and vegan diets, there isn't one set definition of a plant-based diet. For some people, it means eating entirely plant-based foods. For others, it means eating more of them while still including some meat, fish, dairy or eggs.
Is plant-based the same as vegan?
Not necessarily. A vegan diet doesn't include foods derived from animals, while someone following a plant-based diet may still eat some animal products. Veganism can also extend beyond diet to other life choices, while plant-based usually describes what someone eats.
This flexibility means eating more plant-based foods can be one way to reduce the amount of animal products you eat, without necessarily giving them up altogether.
Making kinder choices
You don't have to become vegetarian or vegan to make choices that can help farmed animals.
A flexitarian diet is largely plant-based but includes some meat or fish, while a pescatarian diet includes fish but not meat. You might also hear the term ‘reducetarian’ used to describe someone who is cutting down on meat, fish, eggs and dairy without giving them up altogether. And many people simply choose to eat fewer animal products without following a particular diet.
Whatever approach you take, it's important to eat a balanced diet that suits your individual nutritional needs. Well-planned vegetarian and vegan diets can be healthy, but being vegetarian, vegan or plant-based doesn't automatically make a diet healthier.
What does higher welfare mean?
If you eat meat, fish, eggs or dairy, choosing higher-welfare options can make a real difference to the animals they come from. Higher-welfare farming gives animals a better quality of life, with standards covering things like the space they have, their living conditions and opportunities to behave naturally.
RSPCA Assured-certified farms have to meet detailed RSPCA welfare standards, covering every stage of an animal's life. These vary according to species, from giving hens more space and enrichment to making sure farmed salmon and trout have good-quality water and more space to swim.
Find out more about higher-welfare farming and what to look for when you're choosing food.
Small changes can make a big difference
Becoming vegetarian or vegan is one way to reduce demand for animal products, but you don't have to change your whole diet to help. We encourage people to reduce the amount of meat, fish, dairy and eggs they eat in whatever way works for them.
Ready for the 3% Challenge?
Research from the University of Lincoln shows that if, together, we reduce the animal products we eat by just 3% each year, almost one billion fewer land animals could be farmed each year in the UK by 2050.
And 3% doesn't have to mean changing your whole diet. For the average UK consumer, it could mean around four fewer chicken breasts, seven fewer sausages or five fewer eggs each year.
Your food choices matter more than you think. Discover your 3% with our food impact calculator, for a personalised plan based on your eating habits.
