Plant-Based Diet: Complete Guide
Last updated: 20 February 2026
A plant-based diet (or plant based diet) is an eating pattern that centres on foods from plants–vegetables, fruits, grains, legumes, nuts, and seeds–and may include small or occasional amounts of animal products. Unlike a strict vegan diet, plant-based usually means “mostly plants,” not “plants only.” Many people follow a plant based diet plan or plant based diet meal plan for health, sustainability, or preference; some use it for plant based diet for weight loss. This guide explains what a plant-based diet is, how it differs from vegan and vegetarian, plant based diet food list and plant based diet recipes ideas, and the whole food plant based diet (WFPB diet). Always discuss major diet changes with your doctor or dietitian.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. Before changing your diet, especially if you have a health condition or are pregnant, speak to a healthcare professional.
Below you will find the definition of a plant-based diet, how it works, a plant based diet food list and what to limit, variations like whole food plant based diet and high protein plant based diet, benefits and risks, a sample day with plant based diet recipes ideas, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine a plant-based diet with a weight goal.
What is a plant-based diet?
A plant-based diet is one where the majority of what you eat comes from plants: vegetables, fruits, whole grains, legumes, nuts, and seeds. Animal products (meat, fish, eggs, dairy) may be reduced or included in small amounts–there is no single rule. Some people eat plant-based most of the time with occasional fish or poultry; others are close to vegan. The whole food plant based diet (or WFPB diet) goes further: it emphasises whole, minimally processed plant foods and typically avoids or minimises animal products and refined foods. The nutritarian diet is a similar idea–nutrient-dense, mostly plant foods. A raw food diet or raw diet is a stricter variant where only uncooked or minimally heated foods are eaten; it is harder to balance and not necessary for health.
There are no mandatory phases. You can start a plant based diet plan or plant based diet meal plan from day one–for example by filling half your plate with vegetables and adding legumes and whole grains, and reducing meat portion sizes or frequency. A plant based diet food list focuses on plant foods; plant based diet recipes help you build meals. For plant based diet for weight loss, combine the pattern with a calorie deficit using our TDEE calculator.
Core principles
- Base meals on vegetables, fruits, whole grains, legumes, nuts, and seeds.
- Animal products are optional and can be small or occasional (unlike vegan).
- Prefer whole and minimally processed foods (especially in a whole food plant based diet).
How the plant-based diet works
A plant-based diet works by shifting the balance of your plate toward plants, which are often high in fibre, vitamins, and antioxidants and can be filling. For plant based diet for weight loss, the pattern may help you eat in a calorie deficit because plant-based meals can be lower in calories for the volume–but that is not automatic; portion size and food choice still matter. There are no phases; you follow your plant based diet plan or plant based diet meal plan in a way that fits your life. A high protein plant based diet emphasises legumes, tofu, tempeh, nuts, and seeds so you get enough protein without or with minimal animal products.
The WFPB diet (whole food plant based diet) avoids highly processed foods and focuses on whole plants; it often overlaps with vegan eating. The nutritarian diet prioritises nutrient density. The raw food diet / raw diet restricts cooking; it can be low in some nutrients and is not recommended for everyone. Choose the level that is sustainable for you.
What to eat and what to limit on a plant-based diet
A plant based diet food list centres on plant foods. The table below summarises what to emphasise and what to limit. You can still include some animal products if you wish–plant-based is flexible.
| Eat regularly (plant based diet food list) | Eat in moderation (optional) | Limit or avoid (for a whole food focus) |
|---|---|---|
| Vegetables and fruits | Fish, poultry, eggs, dairy (if you choose) | Highly processed snacks, sugary drinks |
| Whole grains (oats, rice, quinoa, whole-wheat) | Plant-based milks and meat alternatives | Refined grains, excess added sugar |
| Legumes (beans, lentils, chickpeas) | Nuts, seeds, nut butters | Large or frequent portions of red/processed meat (if going more plant-forward) |
| Tofu, tempeh, edamame | Olive oil, avocado |
When planning plant based diet recipes and a plant based diet meal plan, base each meal on vegetables and a source of plant protein (legumes, tofu, tempeh) or whole grains. For a high protein plant based diet, include legumes, tofu, tempeh, and nuts at meals. For a whole food plant based diet, avoid refined flours, added sugars, and highly processed “vegan” products. See our vegan diet and vegetarian diet guides for stricter or overlapping approaches.
Potential benefits of a plant-based diet
Benefits are often described as “may” or “in studies”–individual results depend on food choices and overall lifestyle.
- Health: Diets rich in vegetables, fruits, legumes, and whole grains are linked in research to lower risk of heart disease, type 2 diabetes, and some cancers. A whole food plant based diet may offer more benefit than one high in processed plant foods.
- Weight: Plant based diet for weight loss can work when the diet helps you eat in a calorie deficit and more fibre-rich, filling foods.
Quality of evidence: observational data support associations with better health outcomes when the diet is balanced. A poorly planned plant-based diet can lack B12, iron, or omega-3–plan for variety and, if mostly or fully plant-based, consider B12 and possibly other supplements. Talk to your doctor or dietitian about whether a plant-based diet is appropriate for you.
Risks and who should be cautious
A plant-based diet can be healthy when balanced. A few points:
- Nutrients: If you cut out or greatly reduce animal products, pay attention to vitamin B12 (not in plants–use fortified foods or a supplement), iron (plant iron is less well absorbed–pair with vitamin C), and omega-3 (flax, chia, algae-based supplement). A high protein plant based diet with legumes and tofu helps meet protein needs.
- Processing: “Plant-based” packaged foods (fake meats, snacks) can be high in salt and processed ingredients. A whole food plant based diet focuses on whole plants for better nutrition.
Before starting a plant based diet plan, especially if you are pregnant or have a health condition, consult your doctor or a registered dietitian.
Sample plant-based diet day (meal ideas)
This is one example of meals that fit a plant-based diet–not a prescriptive plan. Adjust to your preferences (with or without small amounts of animal products). Use it for plant based diet recipes ideas.
- Breakfast: Oatmeal with fruit and nuts; or whole-grain toast with avocado and tomato; or tofu scramble with vegetables (plant based diet food list).
- Lunch: Large salad with chickpeas or lentils and olive oil; or vegetable and bean soup with whole-grain bread; or a hummus and vegetable wrap.
- Dinner: Curry with chickpeas or tofu and vegetables over rice; or stir-fried vegetables with edamame and brown rice; or grilled fish (if you include it) with vegetables and quinoa.
- Snacks: Fruit, nuts, raw vegetables with hummus, or plain yogurt (if you include dairy).
For more structure, use a plant based diet meal plan or plant based diet plan from a reputable source or dietitian. Plant based diet recipes are widely available; a plant based diet food list can guide shopping. For a whole food plant based diet (WFPB diet), stick to whole ingredients and minimal processing. For related approaches, see our vegan diet, vegetarian diet, and Mediterranean diet guides.
Frequently asked questions about the plant-based diet
A plant-based diet is an eating pattern that centres on foods from plants–vegetables, fruits, grains, legumes, nuts, and seeds–and may include small or occasional amounts of animal products (unlike a vegan diet, which excludes them). It is flexible; some people eat mostly plants with a little meat or fish, others are close to vegan.
You eat plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds. You can include small amounts of meat, fish, eggs, or dairy if you choose. A plant based diet food list focuses on whole and minimally processed plant foods. See the “What to eat and what to limit” section above for a table.
Vegan means no animal products at all. Plant-based means mostly plants but can allow some animal products. A whole food plant based diet (WFPB) often avoids or minimises animal products and processed foods–closer to vegan but not always strictly vegan. See our vegan diet guide for more.
A plant based diet for weight loss can work when it helps you eat in a calorie deficit and more fibre-rich, filling foods. Weight loss still depends on total calories. Use our calorie calculator and TDEE calculator and discuss with a dietitian for a plant based diet meal plan that fits your goals.
A whole food plant based diet or WFPB diet emphasises whole, minimally processed plant foods–vegetables, fruits, whole grains, legumes, nuts, seeds–and avoids or minimises refined foods, added sugar, and often animal products. It is a step toward or overlap with vegan eating with a focus on food quality.
Yes. A high protein plant based diet uses legumes, tofu, tempeh, seitan, edamame, nuts, seeds, and whole grains. With variety and adequate calories, you can meet protein needs. Athletes and active people often use a plant based diet plan that emphasises these sources.
Summary
A plant-based diet (or plant based diet) centres on vegetables, fruits, whole grains, legumes, nuts, and seeds and may include small amounts of animal products. A plant based diet food list and plant based diet meal plan help you plan meals; plant based diet recipes can make the diet practical. The whole food plant based diet (WFPB diet) focuses on whole, minimally processed plants. A plant based diet for weight loss works when combined with a calorie deficit–use our calorie calculator and TDEE calculator. For enough protein without or with minimal animal products, follow a high protein plant based diet with legumes, tofu, and nuts. Before starting, talk to your doctor or a dietitian. See our vegan diet, vegetarian diet, and Mediterranean diet guides for related approaches.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
Mediterranean diet
Plant-forward eating with olive oil, fish and vegetables. Often recommended for heart health.
Vegan diet
No animal products. Plan well for B12, iron and protein.
Flexitarian diet
Mostly plants with meat or fish sometimes. Flexible and sustainable.
Vegetarian & pescatarian diet
No meat; pescatarian includes fish. Varied and sustainable for many.
Sources and further reading
This article is based on current scientific and clinical sources. For more detail, see:
- Harvard T.H. Chan School of Public Health: What is a plant-based diet?
- British Dietetic Association and Academy of Nutrition and Dietetics: plant-based and vegetarian nutrition
- Systematic reviews on plant-based diets and health outcomes
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.