We’ve gotten a lot of feedback at our fitness retreat and from our email list readers about plant based eating. Many people are diving into a plant based lifestyle and are looking for more tips and guidance so we’ve created this post as a companion that hopefully helps to steer your journey.

Adopting a plant-based diet can be a helpful journey toward better health, environmental sustainability, and mindful eating. But as with any lifestyle change, it’s important to approach it with the right knowledge. Below, we outline essential do’s and don’ts to help you thrive while eating plant-based.

Do: Focus on Whole, Fresh Foods

The foundation of a healthy plant-based diet lies in consuming whole, minimally processed foods. These include fruits, vegetables, whole grains, legumes, nuts, and seeds. Whole foods are packed with essential nutrients, fiber, and antioxidants, providing your body with what it needs to thrive.

Examples of Whole, Fresh Foods:

Leafy greens like kale, spinach, and arugula
Colorful vegetables such as carrots, bell peppers, and zucchini
Fruits like berries, apples, and bananas
Whole grains such as quinoa, brown rice, and oats
Protein-rich legumes like lentils, chickpeas, and black beans

Pro Tip: Aim to eat the rainbow. Including a variety of colorful fruits and vegetables ensures a broad spectrum of vitamins and minerals.

Don’t: Over-Rely on Processed Foods

Just because a product is labeled “plant-based” doesn’t automatically make it healthy. Many plant-based packaged foods, like meat substitutes, chips, and desserts, can be high in sodium, added sugars, unhealthy fats, and artificial ingredients.

Common Pitfalls of Processed Plant-Based Foods:

Vegan cheese with excessive saturated fats
Plant-based burgers loaded with sodium
Protein bars with hidden sugars

Instead, prioritize homemade versions of these foods when possible, using whole ingredients.

Do: Ensure Adequate Protein Intake

Protein is a critical macronutrient that supports muscle repair, enzyme production, and overall vitality. While plant-based diets can easily meet protein needs, you’ll need to be mindful of including protein-rich foods daily.

Top Plant-Based Protein Sources:

Lentils (18g of protein per cup, cooked)
Tofu and tempeh (15-20g per serving)
Edamame (17g per cup, cooked)
Quinoa (8g per cup, cooked)
Chia seeds and hemp seeds (5-10g per 2-3 tablespoons)

Pro Tip: Combine grains and legumes—like rice and beans—for a complete amino acid profile.

Don’t: Ignore Your Macronutrient Balance

It’s easy to fall into a carb-heavy pattern on a plant-based diet. While complex carbohydrates are an essential energy source, a balanced intake of protein and healthy fats is crucial for sustained energy and overall health.

Sample Balanced Meal:

Base: A bed of leafy greens and roasted sweet potatoes (carbs)
Protein: Grilled tempeh
Healthy Fats: A drizzle of olive oil and sliced avocado

Do: Monitor Caloric Intake

Plant-based diets often feature high-fiber, nutrient-dense foods that can leave you feeling full on fewer calories. While this is great for weight management, it’s important to ensure you’re eating enough calories to fuel your energy needs, especially if you’re active.

Signs You’re Not Eating Enough Calories:

Persistent fatigue
Difficulty concentrating
Loss of muscle mass

Track your meals periodically using an app or journal to ensure you’re meeting your caloric needs.

Learn more

Don’t: Overdo High-Fat Foods

While nuts, seeds, and avocados are nutrient-dense and packed with healthy fats, overconsumption can lead to excess calorie intake and digestive discomfort for some people. Moderation is key.

Guidelines for Healthy Fat Consumption:

A handful of nuts (about 1 ounce) as a snack
1-2 tablespoons of nut butter
¼ to ½ of an avocado per meal

Do: Fuel for Energy and Vibrant Health

Your diet should support your lifestyle, whether that means fueling workouts, supporting mental clarity, or improving sleep. Make adjustments to your meals to align with your goals.

Pre-Workout Snack Ideas:

A banana with almond butter
A small bowl of oats with chia seeds

Post-Workout Recovery Meals:

A quinoa bowl with black beans, roasted vegetables, and tahini
A smoothie with spinach, frozen berries, protein powder, and flaxseeds

Don’t: Forget About Digestive Health

Nuts, legumes, and certain vegetables can cause digestive issues for some individuals if not prepared properly or consumed in excess. Soaking beans, sprouting grains, and cooking vegetables thoroughly can improve digestibility.

Foods to Watch:

Beans: Soak overnight to reduce bloating
Cruciferous vegetables: Steam or roast to make them easier on the stomach
Nuts: Opt for soaked or roasted versions

Do: Supplement Smartly

While a well-planned plant-based diet can meet most nutritional needs, some nutrients are harder to obtain. Consider supplements for the following:

Vitamin B12: Essential for nerve function and energy production
Omega-3s: Found in algae oil supplements for brain and heart health
Vitamin D: Particularly for those in low-sunlight regions
Iron: Monitor levels, especially for women

Don’t: Assume One Size Fits All

Plant-based eating is not a one-size-fits-all approach. What works for one person may not work for another. Pay attention to how your body feels, and don’t hesitate to tweak your diet as needed.

Questions to Ask Yourself:

Am I energized throughout the day?
Are my meals satisfying?
Am I meeting my health goals?

DIVE INTO PLANT BASED EATING: DONE FOR YOU GUIDE

Plant-based eating can be incredibly rewarding when approached with the right mindset and knowledge. By focusing on whole foods, balancing your macronutrients, ensuring adequate protein, and listening to your body, you can enjoy vibrant health and sustained energy.

Get our plant based clean eating 4 week challenge to take the guesswork out of living a plant based lifestyle.