The Plant-Based Diet 101: What It Is and What to Eat

Plant-Based Diet Basics

A plant-based diet is a diet that emphasizes plant-based whole foods, limits or avoids animal products, and excludes sugars and processed foods. People who follow a plant-based diet may also include eggs, meat, seafood, and dairy, if desired.

The goal of the diet is to improve heart health, lower cholesterol, and reduce the risk for type 2 diabetes, which in turn often leads to weight loss. A plant-based eating plan that is low in saturated, sodium, and added sugars, and rich in fiber, and includes whole grains, fruits, vegetables, nuts and seeds, and heart-healthy fats, such as olive oil and canola oil, which are linked to a lower risk for heart disease and diabetes. 

The 5 Things I Wish I Had Known Before Starting a Plant-Based Diet

The rules of a plant-based diet are not hard and fast, and it's not strictly a vegetarian or vegan diet (although some people do follow the diet that way). But the main idea is that plant-based foods should be the main focus of each meal. Fruits, vegetables, nuts, grains, and beans take center stage, as opposed to meats, dairy, eggs, and other animal-based foods.

It also limits sugar and highly processed foods. Animal products can be eaten, if desired, but in smaller quantities and less often. In that regard, it's similar to the Mediterranean diet. 

Pros and Cons

What to Eat on a Plant-Based Diet

On a plant-based diet, foods that are derived from plants (as opposed to animals) are the central focus of your meals. Although some people choose to eat limited amounts of meat, seafood, dairy, and eggs, the main foods that are recommended on the diet are as follows:

In addition, coffee and tea (regular and herbal varieties) are also acceptable. Added sugars, such as maple syrup, raw honey, blackstrap molasses, and brown rice syrup, should be used in moderation, if at all, on a plant-based eating plan.

Here's a one-day sample meal plan, as well as a number of recipes you could enjoy while on the plant-based diet. 

• Breakfast: Curried Tofu Scramble with Spinach 
• Lunch: Quinoa and Vegetable Salad 
• Snack: Sweet Potato Dip 
• Dinner: Crockpot Lentil Soup 

Breakfasts

• Almond Flour Banana Muffins
  
• Spicy Tofu Scramble with Mushrooms 
• Vegan Oatmeal with Cinnamon and Apples 

Lunches/Dinners

• Curried Carrot and Turnip Soup
  
• Fruit and Kale Salad 
• Farro Salad with Roasted Chickpeas
  
• Vegetarian Barley Stuffed Squash
  

Snacks and desserts that match the plant-based diet don't necessarily require a recipe. For instance, a serving of fresh fruit or a handful of nuts would be appropriate. 

What to Limit on a Plant-Based Diet

Foods that people on a plant-based diet either limit or eliminate altogether include the following.

Bottom Line

A plant-based diet is based on whole and lightly processed plant foods such as whole grains, fruits, vegetables, nuts and seeds, legumes, and soy products. Some people choose to include small amounts of meat, seafood, eggs, and dairy, as well as added sugars.

The benefits of a balanced plant-based diet include improved heart health, lower cholesterol, and reduced risk of type 2 diabetes. The diet can also result in weight loss, although this is not its primary goal. It can be expensive and challenging for people who lack ready access to fresh fruits and vegetables and whole grains. In addition, limiting or eliminating dairy can lead to calcium deficiency.