If you’re following a vegetarian lifestyle here in Ireland — whether for health, ethical or environmental reasons — it’s absolutely possible to meet all your nutritional needs with the right know-how.
At Weighless Wonders, we support balanced eating that fits your life, and the NutraVerse app is here to make it even easier to check what’s really in your food — from nutrition and processing to sustainability.
If you eat eggs and dairy but avoid meat and fish, your diet can follow the same healthy principles as anyone else — just with a few smart swaps.
The Irish version of the Eatwell Guide applies to vegetarians too, and helps you make great food choices over the day — or even across the week. There’s no pressure to get it perfect with every meal.
🍎 5-a-day fruit and veg – fresh, frozen, tinned, dried or juiced all count
🥔 Starchy carbohydrates – spuds, oats, wholemeal bread, brown rice and pasta
🥛 Dairy or fortified alternatives – milk, cheese, yoghurts or plant-based options with added calcium and B12
🥚 Protein – eggs, beans, lentils, chickpeas, tofu, Quorn or tempeh
🥜 Healthy fats – such as rapeseed oil, olive oil, walnuts and seeds
💧 Fluids – 6–8 glasses of water, herbal teas, or sugar-free drinks a day
Using the NutraVerse app, you can scan labels to check the NutriScore (nutrition quality), NOVA Score (how processed it is) and Eco Score (its environmental impact). It’s your handy tool for choosing better, whether you’re shopping in Aldi or cooking from scratch.
While vegetarians often get enough protein and calcium through dairy and eggs, there are a few nutrients to keep an eye on:
You may not be eating red meat, but you can still get enough iron from:
✔️ Lentils, beans, peas
✔️ Dark leafy greens – broccoli, watercress, spring greens
✔️ Wholemeal bread, fortified cereals
✔️ Dried fruit like apricots and raisins
💡 Pro tip: Pair iron-rich foods with a source of vitamin C (like peppers or oranges) to help your body absorb more of it.
This is essential for your nerves and energy, and usually comes from animal products. You’ll find it in:
✔️ Eggs
✔️ Cheese and milk
✔️ Fortified cereals and plant milks
✔️ Marmite or nutritional yeast (check for added B12)
Use NutraVerse to scan your plant-based options and see if they’re fortified — a real lifesaver when you’re shopping.
Omega-3 is often linked with oily fish, but as a vegetarian, you can get plant-based sources from:
✔️ Flaxseed or linseed oil
✔️ Rapeseed oil
✔️ Walnuts
✔️ Omega-3 enriched eggs
While the benefits may not match fish sources exactly, including these regularly supports heart health. And as always, eating plenty of veg, reducing saturated fat and watching salt intake all make a difference too.
If you’re pregnant or breastfeeding, a vegetarian diet can still fully support you and your baby’s needs — with some planning. Make sure to include plenty of iron, calcium, B12 and vitamin D. The NutraVerse app is a great way to stay on track and make sure you’re getting a good mix.
Raising kids on a vegetarian diet? Keep meals varied, colourful, and rich in energy and nutrients. Weighless Wonders can help guide the whole family towards healthier habits — without overwhelm.
Our Transform Your Health programme supports all eating styles — from flexitarian to fully plant-based. With live classes, expert support, and full access to the NutraVerse app, we’ll help you:
✨ Plan balanced, nutritious meals
✨ Stay on top of key nutrients
✨ Shop smarter and cut through label confusion
✨ Understand the true quality of your food
Because healthy eating isn’t about perfection — it’s about making small, informed choices that add up to big results.
