Your Complete Guide to the Plant-Based Diet

The plant-based diet is quickly becoming one of the most talked about and popular diets. 

But what is a plant-based diet exactly? And what are some of its potential benefits? Let’s break down this trending diet and how to follow it. (Psst: We’ve also got an easy shopping list and sample meal plan to get you going!)

What Is a Plant-Based Diet? 

Unlike other popular diets, there’s no one specific plant-based diet. 

In general, a plant-based diet focuses on eating mostly whole, plant-based foods with little to no animal products. However, the amount of animal products that are still included in the diet will vary by individual. 

And by animal products, we’re talking about meat, such as beef, pork, chicken, and seafood, as well as eggs and dairy. 

As a result, a plant-based diet can often be confused with a vegan or vegetarian one: 

• Vegan: absolutely no animal products are consumed, this includes meat, poultry, fish, eggs, dairy, and foods made from animal products. 
• Vegetarian: while no animal flesh is eaten (such as beef or chicken), some vegetarians will still eat eggs and/or dairy. 
• Plant-based: diet consists mostly of whole, plant-based foods; however small amounts of animal meats or products may still be consumed.

Additionally, the plant-based diet doesn’t specify a goal number of calories or macronutrient (carbs, fat, and protein) percentages. 

Instead, the diet focuses on eating primarily whole (or in other words, minimally processed), plant-based foods. 

Foods to Limit or Avoid on a Plant-Based Diet 

Again, there aren’t strict guidelines when it comes to a plant-based diet. However, there are a few types of foods that are recommended to avoid, or at least reduce as much as possible: 

• Added sugars, especially in the form of pre-packaged sweets like candy bars, cookies, snack cakes, and sugary breakfast cereals. This also included sugar-sweetened beverages like soda and sweet tea. 
• Artificial sweeteners, such as Splenda or Sweet’N Low 
• Fast food, especially fried fast food. 
• Highly processed animal-based foods, such as sausages, pepperoni, bacon, hot dogs, pre-packaged lunch meats, etc. 
• Highly processed plant-based foods, such as fake meats, Tofurkey, vegan cheeses, vegan butters, etc.  
• Refined grains, including white bread, bagels, white pasta, and white-flour crackers and chips. 

Plant-Based Diet: Pros and Cons

There are many potential benefits associated with a more plant-based style of eating. These include:

• Aiding with weight loss. Following a plant-based diet has been associated with having a lower BMI and aiding in weight and fat loss. 

• Heart-healthy. As a whole food, plant-based diet is rich in fiber, antioxidants, and healthy fats, it’s been linked with a reduced risk of heart disease. 
• May reduce your risk of cancer. Increased intake of plant-based foods and reduced intake of animal products has been linked with a reduced risk of cancer in observational studies. 

• May decrease the risk of type 2 diabetes. Plant-based diets made up of high-quality, mostly whole foods has been associated with a significantly reduced risk of developing type 2 diabetes.
• May be good for the brain. While more studies are needed, research suggests that diets high in plant-based foods may be linked with a reduced risk of Alzheimer’s disease and overall benefits for brain health. 

• Can be environmentally friendly. Research has forecasted that a shift away from traditional Western diets and towards more sustainable, plant-based ones can have significant positive benefits in terms of land usage, greenhouse gas emissions, and water use. 

Likely your next question is are there any drawbacks of a plant-based diet? 

For some, following a plant-based diet offers very little, if any drawbacks. However, if this is a totally new way of eating for you, then you may notice some drawbacks of the diet. These can include: 

• Can be more time-consuming. If you currently rely mostly on pre-packaged foods and take-out, then switching to a plant-based diet where you’ll be eating fewer convenience foods and making more meals yourself can be a difficult adjustment at first. If the idea of cooking for yourself is a deal-breaker, then you may want to consider a meal delivery service that offers plant-based options, such as Purple Carrot, Sun Basket, or Green Chef.

• May be more expensive. Similarly, some individuals may find that eating fewer convenience options is also more expensive. To help with this, aim to eat produce that’s in season, as it’s often less expensive, and try to stock up on pantry staples, like beans or nut butters, when they’re on sale. A final tip is to buy items in bulk. 

• May make dining out more challenging. Depending on where you live, it may be more difficult to find restaurants that offer plant-based options. However, as this style of eating is becoming more popular, you may be surprised at how many places have plant-based options.

  Plus, how much you limit your intake of animal products will also determine how easy or difficult it is to find options when dining out.

• Increased risk for nutritional deficiencies if not mindful of your diet. Individuals following a vegetarian, or especially a vegan, diet may be at an increased risk for certain nutrient deficiencies, including vitamin B12, zinc, calcium, and omega-3 fatty acids. However, that doesn’t mean you will become deficient in these nutrients. By eating a variety of foods and logging your intake in Lose It! you can ensure that you’re meeting your micronutrient needs. Plus, as a plant-based diet still includes some animal products, the risk of nutrient deficiencies is likely lower. 

Tips Before Making the Switch 

As with any change in diet, it’s important to talk with your doctor or registered dietitian — especially if you’re on any medications or have a condition that requires a specific diet. 

Before making the switch, here are a few key tips to ensure that your diet will not only be nutritionally adequate, but also satisfying: 

• Have recipe ideas or meal plans ready to go. Whether you bookmark them, use Pinterest, or buy a cookbook, it can be helpful to have a few recipes in mind. You can even plug them into your Lose It! app ahead of time to see how they’ll fit your health goals.

• Keep track of macro and micronutrient intake. As mentioned above, one potential drawback of switching over to a plant-based diet is not getting enough macro- or micronutrients, especially when you’re first making adjustments to your diet. Tracking your intake in your Lose It! app will help keep an eye on nutrient goals that you are having trouble meeting. 
• Sharpen your cooking skills. With a plant-based diet usually comes more food prep. From learning how to cut certain vegetables to cooking different grains, looking up videos on YouTube, or finding blogs with step-by-step photos can help make the process easier and more successful.

• Stock up on pantry basics. As with any diet, the key to being successful is setting yourself up for success. Check out our previous post on how to stock a healthy kitchen.

• Think of animal products as a supporting actor, not the star. While animal products aren’t fully off-limits, a plant-based diet encourages thinking of animal products more like condiments than the main event. So, instead of having a steak with a side of vegetables and brown rice, make the rice and vegetables the bulk of the meal with small pieces of steak mixed in.

• Give yourself time to adjust. If you don’t currently eat a lot of plant-based meals, then it’s important to be realistic and give yourself (and your family) time to adjust. A good place to start is switching to plant-based just a few days a week. Or, start by simply reducing the portion size of your meat at meals.

• Be realistic. A plant-based diet is not an all-or-nothing approach. A meat-heavy meal here and there isn’t going to negate a diet that’s otherwise rich in fruits, vegetables, grains, and plant-based proteins. 

Shopping List

Want to give a plant-based diet a try? Here’s a list of foods that can be helpful to have on hand. 

• Fresh or frozen fruits: Pick any of your favorites, and ideally ones that are local and in season. Some ideas include blueberries, cherries, bananas, kiwi fruit, apples, peaches, pears, and oranges. 

• Fresh or frozen vegetables: Again, variety is key. Try to buy locally and seasonally. Aim to include a mix of leafy green vegetables and other brightly colored ones like eggplant, bell peppers, broccoli, okra, or carrots. 
• Whole grains and starchy vegetables: Some examples include brown rice, quinoa, farro, amaranth, barley, buckwheat, whole wheat pasta, sweet potatoes, butternut squash, and corn. 
• Legumes: This includes beans, chickpeas, and lentils (dried or canned without added salt), as well as peanuts, peas, and soybeans (edamame). 
• Healthy fats: extra-virgin olive oil, avocado oil, fresh avocados, and moderate amounts of coconut oil. 
• Seeds, nuts, and nut butter: Include a variety of nuts and seeds such as chia seeds, flax seeds, hemp hearts, sunflower seeds, almonds, walnuts, cashews, pistachios, and any natural, unsweetened nut or seed butter. 
• Plant-based protein: In addition to options like lentils, beans, nuts, and seeds, this also includes tofu, tempeh, and possibly some protein powders depending on the ingredients used. 
• Unsweetened plant-based milk: Choose whichever works best for your health goals and taste buds, such as oat, almond, soy, coconut, flax seed, or cashew milk. 
• Condiments: Make sure to read the ingredient list, but some good ones to have on hand include salsa, mustard, soy sauce, miso paste, vinegars, nutritional yeast, and hot sauce. 
• Spices and herbs: Aim for a variety of sodium-free seasonings including spices, spice blends, and dried or fresh herbs. 
• Dark chocolate: I threw this one in, because what’s life without a little chocolate? Look for chocolates that are at least 70 percent cocoa and are free of added sugars. 

Depending on how often you plan on incorporating animal products into your diet, here are a few other items to pick up from time to time as well: 

• Eggs
• Unsweetened dairy
• Poultry
• Beef and pork
• Fish and shellfish: focus especially on fish rich in omega-3’s like salmon, tuna, sardines, and mackerel. 

Sample 3-Day Meal Plan 

To give you an idea of what a few days of plant-based eating might look like, here’s a sample 3-day plan. Note that I didn’t include any animal products, so depending on what plant-based means to you, feel free to add some unsweetened Greek yogurt at breakfast or grilled salmon at lunch or dinner.  

Day One 

Breakfast: Oatmeal topped with blueberries, slivered almonds, and a drizzle of local honey or pure maple syrup.
Lunch: Black bean burger on a whole wheat bun with avocado slices and a side of raw veggies.
Snack: Plant-based protein bar, like 22 Days Nutrition Bars, or a homemade option.
Dinner: One-pan Quinoa Mexican Skillet. 

Day Two 

Breakfast: Sprouted grain toast topped with almond butter, banana slices, and chia seeds.
Lunch: Plant-Based Egg Roll in a Bowl.  
Snack: Steamed edamame sprinkled with sea salt.
Dinner: Plant-Based Creamy Harissa Penne (use whole wheat penne) and a side salad. 

Day Three 

Breakfast: Veggie breakfast burrito made with chickpeas or scrambled tofu and topped with salsa.
Lunch: Peanut Crunch Salad in a Jar with an apple or orange on the side.
Snack: Chia seed pudding.
Dinner: Mixed green salad with tomatoes, cucumbers, artichoke, baked falafel, and hummus. Optional side of whole wheat pita bread. 

The Bottom Line 

A plant-based diet focuses on eating more minimally processed plant-based foods, with animal products being consumed less frequently and in smaller amounts. 

Following this dietary pattern has been associated with benefits for weight, heart health, chronic disease risk, and the environment. 

To make sure you’re meeting your nutrient needs and see how plant-based meals can fit into your health goals, be sure to log your meals in the Lose It! app.