What Is a Plant-Based Diet? A Simple Guide

A plant-based diet is a way of eating that builds meals mainly from plants: vegetables, fruit, beans, lentils, grains, nuts and seeds. Some people eat only plants. Others keep a little meat, fish, eggs or dairy. The term is flexible, and you decide how far you go.

This is general information, not medical advice. If you have a health condition, talk to a doctor or registered dietitian.

What does "plant-based" actually mean?

There is no single official rule. People use the words in different ways. That can feel confusing, so here is a simple way to think about it.

• Plant-based usually means plants are the main part of the meal.
• Vegetarian usually means no meat, fish or chicken. The Vegetarian Society describes it as simply stopping eating meat, fish and chicken.
• Vegan is a stricter and wider idea. The Vegan Society describes veganism as a way of living that seeks to exclude animal exploitation and cruelty where possible, and in food terms it means no products from animals.

So a plant-based diet can be fully vegan, or it can be a gentle shift. Both are fine starting points. If you want a closer look at the labels, our article on vegan, vegetarian and flexitarian differences covers them.

What goes on the plate?

Most plant-based meals use the same few building blocks. Once you know them, you can mix them in many ways.

• Vegetables and fruit: fresh, frozen, canned or dried all count.
• Beans, lentils, chickpeas and peas: these give you protein, fiber and a filling texture.
• Whole grains: brown rice, oats, wholegrain bread, pasta, barley and similar foods.
• Nuts and seeds: useful for crunch, healthy fats and sauces such as tahini.
• Tofu, tempeh and soy foods: flexible and easy to season.
• Herbs, spices and sauces: these make plain food taste like something you want to eat.

The NHS suggests basing meals on higher-fiber starchy foods and eating at least five portions of fruit and vegetables a day. These are good, simple anchors for any plant-based plate.

What does a normal day look like?

You do not need special foods. Many people start with meals they already know.

1. Breakfast: oats with fruit and nuts, or toast with peanut butter and banana.
2. Lunch: a lentil soup with bread, or a rice bowl with vegetables and tofu.
3. Dinner: pasta with a tomato and white bean sauce, or a vegetable curry with chickpeas.
4. Snacks: fruit, hummus with carrots, a handful of nuts.

Many cuisines already have plant-based dishes. In Vietnamese cooking, for example, tofu dishes, vegetable stir-fries, noodle soups with a vegetable broth and rice-paper rolls with herbs are common. You may find that you already cook more plant-based meals than you thought.

Is it healthy?

A well-planned plant-based diet can meet your needs. The NHS says a well-planned vegan diet can provide the nutrients you need, although some need extra attention. The Academy of Nutrition and Dietetics, in a 2016 position paper, also considered appropriately planned vegetarian and vegan diets nutritionally adequate for all stages of life.

The key words are "well planned." That does not mean complicated. It means a bit of care about a few nutrients.

• Vitamin B12: vegan sources are limited. The NHS says a supplement may be needed, and fortified foods can help.
• Calcium: fortified plant drinks, calcium-set tofu, sesame seeds, tahini, pulses and some leafy greens can help.
• Iron: pulses, wholemeal bread, fortified cereals, dark leafy greens, nuts and dried fruit. Vitamin C foods eaten at the same meal can help your body absorb it.
• Iodine and vitamin D: the NHS says iodine can be hard to get on a vegan diet. It also advises everyone to consider a vitamin D supplement in autumn and winter. Ask a professional about your own needs.

If you eat some animal foods as well, your list may be shorter. A registered dietitian can help you check your own plan.

Do you have to be perfect?

No. A plant-based diet is not a test. Some people eat plant-based at home and relax when they eat with family. Some people eat plant-based on weekdays only. Others move step by step over many months.

Perfection often makes people quit. Small changes that you can keep for a long time usually work better than strict rules that you drop after two weeks.

Easy ways to begin

1. Pick one meal a day and make it plant-based.
2. Choose two or three recipes you enjoy and repeat them.
3. Keep a few staples at home: canned beans, rice, pasta, frozen vegetables, tofu, nuts.
4. Add foods instead of only removing foods. Ask "what can I add?" rather than "what must I give up?"
5. Be kind to yourself on days that do not go to plan.

If you eat with people who eat meat, you can still share the table. Bring a dish you like, or order what suits you. You do not need to explain or defend your plate. If you want company at the table, Deerdate is a voice-first app for plant-based people; it is coming soon.

Frequently asked questions

Is plant-based the same as vegan?

Not always. Vegan is a strict term that means no animal products and often includes non-food choices. Plant-based is looser and often describes what you eat. Some plant-based people are vegan, and some are not.

Can I eat plant-based and still eat out with friends?

Yes. Many restaurants offer at least one dish without meat, and you can often ask for small changes. You can also choose a place together beforehand. Nobody has to make it a big topic.

Do I need supplements?

It depends on your diet, your age and your health. The NHS says vitamin B12 may need a supplement on a vegan diet, and it advises everyone to consider vitamin D in autumn and winter. A doctor or registered dietitian can give advice for you.

Is a plant-based diet expensive?

It does not have to be. Beans, lentils, rice, oats, frozen vegetables and seasonal produce are often affordable in many places. Prices vary by country and by shop, so compare in your own area.

Sources

• The Vegan Society, Definition of veganism: https://www.vegansociety.com/go-vegan/definition-veganism
• NHS, The vegan diet: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
• NHS, Eight tips for healthy eating: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/
• Vegetarian Society, Home page: https://www.vegsoc.org/
• Academy of Nutrition and Dietetics, Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016): https://digitalcommons.andrews.edu/pubs/648