World Vegetarian Month
Photo by Chris Ralston on Unsplash
October is World Vegetarian Month, a whole month celebrating meat-free eating. Whether you're vege-curious, cutting back on meat, or cooking for a vegetarian friend, this guide covers the basics: what vegetarian means, how it differs from vegan, simple swaps for everyday meals, and how to find restaurants that do vegetarian food well.
I've been vegetarian for 33 years, and I can promise it has never been easier.
Quick answers
What is World Vegetarian Month? October, from World Vegetarian Day on 1 October to World Vegan Day on 1 November.
Vegetarian vs vegan: vegetarians skip meat and fish; vegans also skip dairy, eggs and honey.
Easiest swap: use lentils or mushrooms instead of mince.
Finding restaurants: look for clearly labelled vegetarian dishes, or filter by vegetarian in Eat Choice.
Getting support: The Vegetarian Society of NZ is a fantastic organisation to belong to (we do!). With recipe ideas and inspiration, they will help you make the leap, or keep going when it feels like you're the only one taking up the challenge.
What is World Vegetarian Month?
World Vegetarian Month, also called Vegetarian Awareness Month, runs through October. It begins on World Vegetarian Day (1 October), started by the North American Vegetarian Society in 1977 and joined by the International Vegetarian Union in 1978, and ends on World Vegan Day (1 November).
The month is about awareness: showing how enjoyable, affordable and varied vegetarian food can be. It also leads straight into World Vegan Month in November, so it's a great time to experiment.
What's the difference between vegetarian and vegan?
Vegetarians don't eat meat, poultry, fish or seafood, but most still eat dairy and eggs. Vegans avoid all animal products, including dairy, eggs and honey.
The tricky part is hidden animal ingredients. Watch for gelatine in lollies and desserts, animal rennet in some cheeses (traditional parmesan included), fish sauce in Asian dishes, anchovies in Worcestershire sauce and Caesar dressing, and meat stock in soups, gravies and risottos.
One common mix-up: pescatarians eat fish, so a pescatarian diet sits outside the vegetarian definition.
Food Vegetarian Vegan
Meat, poultry, fish, seafood ❌ ❌
Dairy (milk, cheese, butter) ✅ ❌
Eggs ✅ ❌
Honey ✅ ❌
Going a step further towards vegan? Oat or soy milk replaces dairy milk easily, and a flax egg (1 tablespoon ground flaxseed plus 3 tablespoons water) works in most baking.
Cooking for someone who is also gluten-free? Check any meat substitutes for gluten-containing ingredients; Tonzu is a great choice for safe options.
How do you find the best vegetarian restaurants?
The best vegetarian-friendly restaurants make it easy to see what you can eat. Look for:
Vegetarian dishes clearly labelled on the menu
More than one vegetarian main, so you have a real choice
Staff who are happy to check with the kitchen about stocks, sauces and cheeses
Check your current favourites for menu updates and look at Facebook groups for new finds.
Want more options near you? Set your dietary needs to vegetarian or vegan in Eat Choice to see verified menus from restaurants across New Zealand, showing exactly which dishes suit you.
Frequently asked questions
Do vegetarians eat eggs? Most do. Ovo-lacto vegetarians, the most common type, eat both eggs and dairy.
Can vegetarians eat cheese? Yes, though some cheeses are made with animal rennet. Look for cheese labelled vegetarian.
Where do vegetarians get protein? From beans, lentils, tofu, tempeh, eggs, dairy, nuts and seeds.
Is pescatarian the same as vegetarian? No. Pescatarians eat fish and seafood, which vegetarians avoid.
Do vegetarians eat Chicken or Seafood? No. Vegetarians don’t eat any animal that needs to be killed in order to eat.
Try it this October
Celebrate World Vegetarian Month by swapping in one meat-free meal a week. When you're eating out, find vegetarian-friendly menus near you on Eat Choice:
