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.

What Is Plant-Based Eating?

Plant-based eating focuses on foods that come primarily from plants — like vegetables, fruits, whole grains, nuts, seeds, legumes, and plant-based oils. It doesn’t necessarily mean eliminating all animal products, but rather prioritizing plants as the foundation of your meals.

There are a few different levels and types of plant-based eating, depending on your goals and preferences:

1. Flexitarian (Semi-Vegetarian)
Mostly plant-based but occasionally includes small amounts of meat, poultry, or fish. Ideal for those transitioning to a more plant-forward lifestyle.

2. Pescatarian
Plant-based with the inclusion of fish and seafood as the primary animal protein source.

3. Vegetarian
Includes eggs and dairy but no meat, poultry, or fish. Focuses heavily on fruits, vegetables, whole grains, beans, and legumes.

4. Vegan
Excludes all animal products — no meat, poultry, fish, eggs, dairy, or honey. 100% plant-powered eating.

5. Whole-Food Plant-Based (WFPB)
A stricter version of plant-based eating focused on minimally processed foods. Emphasizes whole fruits, vegetables, legumes, grains, nuts, and seeds — limiting refined oils, sugars, and processed foods.

1. 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.

2. 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.

3. 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.

4. 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

5. 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.

6. 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

7. 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

8. 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

9. 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

10. Don’t: Assume One Size Fits All

📌 Coaches Notes: 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. - Margot

Questions to Ask Yourself:

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

Tips for Starting a Plant-Based Eating Pattern

Start Small
You don’t need to overhaul your entire diet overnight. In fact, starting too big often leads to burnout. Instead, focus on small, manageable changes like adding more vegetables to meals you already eat or incorporating one plant-based meal per day or a few times per week. Small shifts add up over time and feel much more sustainable.
Start with What You Already Have
Look at the foods already in your kitchen before making any big changes. You can build plant-based meals using familiar ingredients like oats, rice, pasta, beans, frozen vegetables, canned tomatoes, or nut butters. Plant-based eating doesn’t require specialty products — it often starts with simple, accessible foods you already enjoy.
Shift One Meal First
Instead of trying to change everything at once, choose one meal to focus on first. Breakfast is often the easiest place to start — think smoothies, oatmeal with seeds and fruit, or avocado toast with legumes or eggs. Once that feels comfortable, you can gradually expand to lunch or dinner.
Replace Grocery Items Gradually
As you run out of pantry staples, slowly swap in plant-based versions or more whole-food alternatives. For example, you might replace one type of meat with beans or lentils, swap dairy milk for plant-based milk, or add more whole grains like quinoa or brown rice. This gradual approach makes the transition feel natural instead of restrictive.
Pay Attention to What Works for You
Plant-based eating is not one-size-fits-all. As you experiment, notice how different foods make you feel — your energy levels, digestion, fullness, and overall satisfaction. Some foods may feel great in your body, while others may not. Use that feedback to guide your choices and build a way of eating that actually supports your lifestyle and well-being.

More To Explore

Want to dive deeper? Here are a few resources to keep the momentum going:

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