Plant-Based (Whole Food)
Emphasizes whole, minimally processed plant foods. May include small amounts of animal products but centers meals around plants. Less strict than vegan.
Goal of the plan
Source best-for note: Overall health, environmental sustainability, disease prevention.
Who it is for
The source category is Plant-Based, with difficulty marked Easy.
Example meals and foods
The source macro split is 15% protein, 55% carbohydrate, and 30% fat.
Meal timing: 3 meals, plant-centered.
- Vegetables
- Fruits
- Whole grains
- Legumes
- Nuts & seeds
- Tofu & tempeh
- Plant milks
- Herbs & spices
- Small amounts of animal products (optional)
Foods to limit or adapt
- Highly processed foods
- Refined sugars
- Refined grains
- Excessive animal products
- Artificial additives
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionMore flexible than strict vegan. Focus is on whole foods, not just plant foods. Well-supported by research.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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