A plant-based diet consists primarily of whole grains, fruits and vegetables, nuts and seeds, and beans and legumes. These diets scale back dairy, eggs, fish, red meat, poultry and other food made from animals and animal products. A fully plant-based diet eliminates all animal products.
Many dietitians advocate for a “plant strong” diet, which aims for at least 75-80 percent of the foods you eat to be made from plants, especially if you are just beginning to change your eating habits. If you choose to incorporate some meat into your plant-based diet, you may not get the full benefits of cutting out meat altogether, but there are still benefits.
To make the transition easier, first try adding in more fruits, vegetables and healthy fats. Filling your plate with plants leaves less room for the foods you want to cut out, and you might find that you don’t even miss them.
The Benefits of Eating a Plant-Based Diet
A plant-based diet is rich in vitamins, minerals and fiber, and is low in calories, cholesterol and saturated fat. A plant-based diet can reduce your risk of many cancers, high blood pressure, high cholesterol, obesity and Type 2 diabetes.
Meat from animals, on the other hand, is high in saturated fat and cholesterol. Cutting down on animal-based food can help prevent heart disease and reduce your risk of heart attack and stroke.
Plant-based diets are also more environmentally sustainable than diets with animal protein because they use fewer water resources and produce less damage from greenhouse gas emissions.
Parts of a Plant-Based Diet
According to MyPlate.gov, half of your plate should be fruits and vegetables, a quarter of your plate should be whole grains and the other quarter of your plate should be plant-based sources of protein.
Fruit is a healthy carbohydrate and an excellent source of fiber, vitamins and minerals such as potassium, folate and vitamin C, which can help boost the immune system. Whether fresh or frozen, men should try to eat at least 2 to 2.5 cups of fruit per day, and women, 1.5 to 2 cups.
Vegetables should be the basis of a plant-based diet, especially dark leafy greens such as kale or spinach and Brussels sprouts. They are great sources of fiber and are jam-packed with vitamins, minerals and phytonutrients—antioxidants that can help your immune system and keep cancer at bay.
Whole grains provide several B vitamins, minerals and dietary fiber, which can help lower cholesterol and your risk of heart disease. Whole grains also help keep you feeling fuller for longer. Keep in mind that only foods made with 100 percent whole grains are considered a whole grain food. Avoid refined and enriched grains. Whole grains include whole wheat bread, barley, brown rice, popcorn and oats. Some cereals and pastas are made with whole grain. Be sure to check the label. Contrary to popular belief, quinoa is not a grain but a pseudocereal that belongs in the plant-based protein group.
Plant-based sources of protein can include nuts, beans, whole grains, quinoa and many vegetables. Some nuts and seeds, such as walnuts and chia seeds, also contain the added benefits of omega-3 fatty acids which help reduce cholesterol, lower blood pressure and slow the buildup of plaque in the arteries. Just be sure to vary your plant-based protein sources to make sure you’re getting enough protein in your diet. Some plant-based protein sources include:
- Beans, such as black beans, kidney beans, pinto beans, white beans, lima beans and fava beans
- Lentils
- Peas, such as chickpeas, black-eyed peas and split peas
- Nuts, like almonds and peanuts
- Seeds, like chia and flax
- Potatoes
- Some vegetables, like dark-colored leafy greens, broccoli and mushrooms
- Other sources, such as spirulina, seitan, quinoa and whole-grain bread
What About Vegan Meats?
Plant-based sources of protein can also include pre-packaged and processed foods, such as tofu, tempeh and vegan meat substitutes that mimic burgers, sausages and other meat products. However, just because it’s vegan, doesn’t mean it’s healthy.
Tofu and tempeh are made from soybeans and are packed with protein, antioxidants and sometimes fortified with calcium. They are generally healthy substitutes for protein that can be purchased and eaten in a variety of ways. Add them to smoothies and soups or pasta and sandwiches.
Vegan meat substitutes mimic the texture and taste of animal meats, but some can be just as harmful to your health as some junk foods. Several are ultra-processed with unhealthy additives and chemicals. If you’re shopping for vegan meat substitutes, make sure you check the nutritional label and select options that have real food listed. If you see a lot of chemicals on the label, you may want to skip it.
Popular Plant-Based Diets
Here are five plant-based diets you may be familiar with:
- Dietary Approaches to Stop Hypertension (DASH): The DASH diet is designed for people with high blood pressure. It emphasizes fruits and vegetables, low-fat dairy foods, whole grains, fish, poultry and nuts. This diet also limits salt, sweets, sugary drinks, red meats, and foods that are high in saturated fat, cholesterol, and trans fats.
- The Mediterranean diet: Named from the Mediterranean countries it comes from, such as Italy and Spain, this diet includes eating plenty of fruits and vegetables, whole grains, beans and nuts. The primary fat source is olive oil, along with moderate amounts of fish, poultry, cheese and yogurt. Red meat is consumed occasionally.
- The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet: The MIND diet combines the Mediterranean and DASH diets to create an eating plan focused on brain health. This diet emphasizes foods that are healthy for the brain such as green leafy vegetables, berries, nuts, olive oil, whole grains, fish, beans and poultry.
- Vegetarian diet: This diet focuses on fruits and vegetables, whole grains, legumes, seeds and nuts. You avoid animal meats but still eat dairy products and eggs.
- Vegan diet: Probably the strictest of the five plant-based diets, a vegan diet doesn’t allow for any food that has animal ingredients at all, including meat, eggs or dairy.
A Day of Plant-Based Eating
It’s easier and more delicious than you might think to follow a plant-based diet. Here is a sample menu:
- Breakfast – Berries and spinach smoothie or Oat-banana breakfast cookies
- Lunch – Blueberry and pecan stuffed sweet potato with a cold sweet corn soup
- Dinner – Apple pad Thai salad
- Snacks – Try cauliflower hummus with carrots and celery, or cool down with a tropical superfood popsicle
More to Read
- Plant-Based Protein Can Meet Your Nutritional Needs
- The Benefits of Seasonal Eating
- What Is the Difference Between Prebiotic and Probiotic Foods?
- Strengthen Your Immune System with 7 Simple Strategies
Medically reviewed by Kelly Gardner, RDN
