Plant-Based Diets: How They Work, Benefits, Foods, and More
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What Are Plant-Based Diets? A Detailed Beginner’s Guide

What Are Plant-Based Diets? A Detailed Beginner’s Guide
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Updated on August 18, 2025
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Whether you just want to cut back on meat or avoid all animal products, there’s likely a plant-based diet for you. These diets vary in particulars, but the common theme is to eat mostly plant foods.

In addition to the research-backed health benefits of plant foods, growing concern about food sustainability practices and climate change continues to drive these diets’ popularity, as animal products tend to leave a bigger footprint than plant-based alternatives.

Here’s what to know about the various types of plant-based diets and how to find the one that works for you.

How Do Plant-Based Diets Work?

People use the term “plant-based” to describe diets made up mostly of plant foods. These diets tend to focus on fruits, vegetables, whole grains, and legumes, and sometimes include animal products like eggs, dairy, fish, or even small amounts of meat.

People follow plant-based diets for a number of reasons, including:

  • To lower their risk of chronic health conditions
  • Consideration for animal welfare and ethical opposition to eating meat
  • Concerns about the environmental impact of animal products

Types of Plant-Based Diets

A broad spectrum of diets fits under the plant-based umbrella.

Vegan

Vegan diets include foods that exclusively come from plant sources. In addition to avoiding meat, fish, dairy, and eggs, people who follow a vegan diet may steer clear of honey, gelatin-based foods, and foods with additives derived from animal sources.

Vegetarian

People who follow vegetarian diets traditionally abstain from all meat, but many subtypes of the diet exist.

  • Pescatarian Vegetarian, but includes fish
  • Ovo-Vegetarian Excludes meat and fish but includes eggs
  • Lacto-Vegetarian Excludes meat, fish, and eggs, but includes dairy products

Flexitarian

Much like it sounds, the flexitarian diet is one of the more fluid in terms of rules. People who adhere to the diet eat mostly vegetarian while occasionally eating meat or fish.

Mediterranean

The Mediterranean diet follows eating patterns of people who live in the Mediterranean region, known for their longevity and good health. Whole grains, vegetables and fruits, and a moderate amount of low-fat dairy, fish, olive oil, and white meat fit into this diet.

Nordic

The Nordic diet follows the traditional eating patterns of people in Nordic countries and features fruits, vegetables, whole grains, legumes, fatty fish, canola oil, and low-fat and fermented dairy products.

How to Cook It: Eggplant

Everyday Health staff nutritionist, Kelly Kennedy, RDN, shows a simple way to roast eggplant.
How to Cook It: Eggplant

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Potential Health Benefits of Plant-Based Diets

Maximizing the number of plant-based foods in your diet can come with a host of research-supported health benefits.

  • Prevents chronic diseases: Research links plant-based eating with a lower risk of heart disease, many cancers, type 2 diabetes, and kidney stones, in part because it helps lower cholesterol and blood pressure.

  • Supports gut health: The high level of fiber in plant-based diets can help prevent digestive disease and reduce inflammation.

  • Supports weight goals: A plant-based diet that features whole foods may help you reach and maintain a healthy BMI.

  • Promotes longevity: A plant-based diet alongside other lifestyle factors like moderate exercise and limited alcohol could potentially add years to your life.

Keep in mind that benefits vary depending on the type of plant-based diet you eat. If your diet is high in processed foods, sugar, and saturated fats, it's less likely to bring about these health benefits.

Can Plant-Based Diets Lead to Weight Loss?

Research links vegan and vegetarian diets to lower BMI as well as lower chances of obesity.

Plant-based and vegan diets in particular could help people reach their weight goals and improve overall health. Centering foods with low calorie density, cholesterol, and glycemic index within a plant-based framework could be especially effective.

The soluble fiber in plant-based diets also supports a healthy microbiome, which can promote weight loss by aiding your metabolism, says Meridan Zerner, RDN, a registered dietitian at Cooper Clinic in Dallas.

Plant foods with a good mix of fiber and protein can also help you feel fuller with smaller portion sizes, says Devon Wagner, RDN, a registered dietitian at the Ohio State University Wexner Medical Center.

Are There Any Disadvantages to Plant-Based Diets?

Plant-based diets are generally beneficial, but consider these potential risks and caveats before diving in.

  • Nutrient Deficiencies Vegetarian and vegan diets can cause vitamin B12, vitamin D, certain omega-3 fatty acids, calcium, iron, and zinc deficiencies, which can impact the nervous system, bone mineral density, and mental health.

  • Lower Protein Animal-based foods tend to have more grams of protein per serving than their plant-based counterparts, so be mindful of your protein needs on a plant-based diet, says Wagner.
  • Processed Foods Many foods marketed as plant-based alternatives to animal products, such as dairy and meat substitutes, are highly processed and may still pose harmful health and environmental effects.

It’s also important to consider how a plant-based diet could impact pregnancy. Some research suggests that a vegan diet may be associated with developmental concerns in infants, who may be small for gestational age.

Graphic titled Day 3. Illustrated points include Breakfast Fruit salad with pecan granola Snack Whole-grain crackers with hummus Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans Dinner Grilled vegetable kebabs with
Everyday Health.

A Detailed Plant-Based Diet Food List

A plant-based diet means eating lots of fruits, vegetables, and whole grains. From there, the types of proteins and fats you eat can vary according to your preferences.

Top 10 Foods to Eat

Balancing plenty of fresh produce, plant-based protein, and healthy fats will help you get balanced nutrition and enough energy.

  1. Vegetables
  2. Fruit
  3. Whole grains
  4. Legumes
  5. Nuts
  6. Seeds
  7. Minimally processed meat substitutes
  8. Plant oils like olive or avocado
  9. Plant-based dairy alternatives
  10. Herbs and spices

Top Foods to Limit or Avoid

The foods you avoid will depend on the flexibility of your plant-based diet. The list below includes some animal products you might choose to eat in moderation.

  • Meat (including beef, pork, and chicken)
  • Seafood
  • Eggs
  • Cheese
  • Butter
  • Milk

Foods you may want to avoid for health reasons:

  • Refined grains like white flour or rice
  • White sugar
  • Fried foods
  • Highly processed snack foods

Plant-Based Diet Shopping List

Every plant-based diet beginner should consider adding these foods to their grocery list, according to Wagner and Zerner.

Proteins 

  • Soy foods, such as tofu, edamame, roasted soy nuts, tempeh, and seitan
  • Legumes, such as lentils, beans, peas, and chickpeas

Vegetables

Fruits

Nuts and Seeds

Grains

Eggs and Dairy (Optional)

  • Eggs
  • Kefir
  • Low-fat Greek yogurt
  • Cow, sheep, or goat milk
  • Coconut-based yogurt (vegan option)
  • Plant milks like oat, almond, soy, or rice (vegan option)

Condiments

  • Soy sauce
  • Nutritional yeast
  • Hummus
  • Salsa
  • Balsamic vinegar

Fats

Drinks

  • Herbal teas
  • Coffee
  • Fresh-squeezed juice
  • Kombucha
  • Sparkling water

Sweeteners

  • Table sugar
  • Maple syrup
  • Date syrup
  • Coconut sugar
  • Stevia
  • Monk fruit

A 7-Day Plant-Based Diet Sample Menu

This meal plan, based on recommendations from Wagner and Zerner, shows what a week of eating mostly plants might look like. Swap in fish for tofu if you prefer a Mediterranean approach, or swap out dairy-based yogurt for a nondairy option if you’re avoiding all animal products.

Day 1
Breakfast
Overnight oats (plant-based milk, chia seeds, oats, honey or maple syrup, and berries)
Snack
Carrot, celery, and bell pepper slices with hummus
Lunch
Lentil soup with brown rice or whole grain naan, salad (or other vegetables), and fruit
Snack
Chia seed pudding with toasted coconut and blueberries
Dinner
Vegetable chili with beans, lentils, tomatoes, vegetable broth, and spices
Dessert
Baked apple topped with nuts, cinnamon, and nutmeg
Day 2
Breakfast
Avocado toast (whole grain or sprouted bread, avocado, smashed chickpeas, tomato, salt, and pepper)
Snack
Chopped pineapple with toasted coconut and macadamia nuts
Lunch
Veggie wrap (hummus and chopped raw veggies in a whole grain tortilla)
Snack
Roasted edamame, fruit
Dinner
Coconut chickpea curry with brown rice, spinach, carrots, cauliflower, and bell peppers
Dessert
Frozen banana pops dipped in dark chocolate and chopped nuts
Day 3
Breakfast
Tofu (or egg) scramble with sauteed onions, bell peppers, and mushrooms
Snack
Sliced apple with yogurt dip
Lunch
Quinoa bowl topped with ginger-marinated tofu, sweet potato, and spinach
Snack
Handful of nuts with a square of dark chocolate
Dinner
Portobello mushroom tacos with black beans, avocado, kale, red cabbage, and pico de gallo
Dessert
Vegan cheesecake bites topped with berries
Day 4
Breakfast
Homemade granola with oats, walnuts, and coconuts with Greek (or nondairy) yogurt and berries
Snack
Whole grain crackers with nut butter
Lunch
Mixed greens salad with chickpeas, cherry tomatoes, sunflower seeds, and a citrus vinaigrette with a piece of whole grain sourdough and edamame
Snack
Banana with peanut butter
Dinner
Black bean burger on a whole grain bun with avocado, tomato, and onion
Dessert
Chocolate avocado mousse
Day 5
Breakfast
Steel-cut oats with fresh fruit, hemp seeds, walnuts, almonds, and cinnamon
Snack
Dried apples and brazil nuts
Lunch
Gazpacho with tomato, cucumber, and avocado with a whole grain roll and a side salad with black beans, tofu, olive oil and vinegar dressing
Snack
Protein shake made with frozen fruit and silken tofu
Dinner
Whole wheat pita filled with chickpea falafel, sliced cucumber, spinach, and hummus
Dessert
Vegan banoffee pie
Day 6
Breakfast
Yogurt bowl with nondairy yogurt, berries, and chopped walnuts
Snack
Celery sticks or jicama sticks and hummus
Lunch
Lentil salad with cucumber, arugula, mint, and garlic olive oil dressing
Snack
Orange slices and a handful of walnuts
Dinner
Marinated tempeh over brown rice with avocado lime sauce and steamed broccoli
Dessert
Walnut date brownie bites
Day 7
Breakfast
Egg or tofu breakfast sandwich on a whole wheat English muffin with tomato and avocado
Snack
Roasted chickpeas
Lunch
Brown rice bowl with roasted chickpeas, bell pepper, and garlic sautéed spinach
Snack
A bunch of grapes and a cup of yogurt
Dinner
Lentil or black bean pasta with spinach pesto, pine nuts, and cherry tomatoes
Dessert
Vegan chocolate cake

How to Get Started With a Plant-Based Diet: 5 Beginner Tips

A plant-based diet doesn’t have to be complicated. Here are some tips to make the transition as simple (and delicious) as possible.

1. Keep Goals Manageable

Start with small goals, such as adding a serving of fruit with breakfast or filling half your plate with vegetables at dinner, Wagner suggests. You can also try focusing on what you want to add rather than what you want to remove from your diet, adds Zerner.

If you start with an overly restrictive diet it may be harder to make the changes permanent, so it’s a good idea to change your eating habits gradually.

2. Look for ‘Heart Healthy’ on the Menu When Eating Out

Sometimes restaurants feature lower calorie or heart healthy options in a section on their menu, and this tends to include more plant-based foods, says Wagner.

Wagner also suggests reviewing the menu before you go so you can plan your order ahead of time. You might be able to ask for modifications, like replacing chicken with tofu or beans.

3. Think of Meat as a Garnish

An easy way to minimize meat in your overall diet is to think about it not as a main dish, but as a topping.

This might look like loading up a brown rice or quinoa bowl with more veggies and a smaller amount of seasoned meat, or adding smaller amounts of meat to a burrito or salad in comparison with the vegetables or plant-based proteins you’re eating.

4. Consider Food Quality

Not all plant-based diets are created equal, Zerner says. “For example, white pasta with marinara sauce is plant-based, but it’s lacking in enough protein and other key nutrients.”

If you're eating plant-based for optimal health, ensure that whole, high-fiber, and minimally processed foods make up the bulk of your diet.

5. Supplement Where Necessary

You may need to be intentional when it comes to avoiding deficiencies, especially if you’re forgoing all animal products. You can either take a daily supplement or eat plenty of plant-based foods with higher levels of the nutrients you’re targeting.

For example, some research finds that vitamin B12 deficiency is common among vegans but that daily doses of vitamin B12 ranging from 50 to 100 micrograms (mcg) are sufficient to alleviate deficiency.

 You can also eat foods fortified with B12, such as cereals or nutritional yeast.

Consult with a registered dietitian for help planning balanced meals that meet your nutritional needs.

The Takeaway

  • All plant-based diets focus on plant foods, but there are different approaches. Some exclude all animal products, while others allow them in moderation.
  • It’s important to eat a variety of foods and take supplements where necessary to avoid nutritional deficiencies.
  • If you’re new to plant-based eating, it’s best to transition to a new diet gradually.
  • A registered dietitian can help you design a plant-based meal plan that meets your nutritional requirements.

Common Questions & Answers

What’s the downside of a plant-based diet?
Plant-based diets that exclude all animal products can lead to nutrient deficiencies, especially vitamin B12, vitamin D, calcium, iron, and zinc. Fortified foods or supplements may be important to prevent deficiencies.
Many types of plant-based diets exist, and while some — like vegan diets — contain no animal products, others, such as the Mediterranean diet, include certain animal products, like yogurt and fish, in moderation.
While plant-based diets aid many people’s weight loss goals, the amount of weight you lose depends on the number of calories you consume, your activity level, and your metabolism.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Courtney Telloian

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Courtney Telloian is a freelance writer who covers health, psychology, and lifestyle topics. She previously worked as an editor for the mental health brands Psych Central and GoodTherapy. You can find her published work on Healthline, Insider, Psych Central, and GoodTherapy.

In college she minored in Latin, which deepened her passion for language and has made reading dense research papers that much more enjoyable.

Her dedication to accuracy and fine distinctions has come in handy over the years as both a writer and editor, and this is helpful since it makes her annoying in most other settings.

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