Plant-Based Diet
Primarily plants, but not exclusively. A flexible approach that puts vegetables, fruits, and whole grains at the center.
What Is It?
A plant-based diet emphasizes foods derived from plants — vegetables, fruits, whole grains, legumes, nuts, and seeds — without necessarily excluding animal products entirely. Unlike veganism, it's more about what you add (plants) than what you remove. It's the most flexible plant-forward approach.
How It Works
The focus is on making plants the foundation of every meal. Animal products aren't forbidden but are treated as sides or occasional additions rather than the centerpiece. Most calories come from whole plant foods, which are naturally rich in fiber, vitamins, minerals, and antioxidants while being low in saturated fat.
Benefits
- Reduced risk of heart disease, diabetes, and certain cancers
- Environmentally sustainable
- High in fiber and micronutrients
- Flexible and socially easy to maintain
- Supports healthy weight management
- Lower food costs than meat-heavy diets
✅ Foods to Eat
- •Vegetables (aim for variety and color)
- •Fruits (whole, not juiced)
- •Whole grains (oats, quinoa, brown rice, whole wheat)
- •Legumes (beans, lentils, chickpeas)
- •Nuts and seeds
- •Plant-based proteins (tofu, tempeh)
- •Small amounts of animal products (optional)
🚫 Foods to Avoid
- •Highly processed foods
- •Excessive red and processed meat
- •Refined grains
- •Added sugars
- •Artificial additives
Sample Day
🔬 Scientific Evidence
Plant-based diets are supported by extensive research. The Global Burden of Disease study identifies low fruit, vegetable, and whole grain intake as top dietary risk factors for mortality. The EAT-Lancet Commission recommends a 'planetary health diet' that is primarily plant-based. Multiple large cohort studies show 20-30% reductions in major chronic diseases.