Plant-Based Diet

A plant-based diet is made up of mostly plants (80%+) with optional meat, fish and dairy products.

Many people tend to eat too much meat and not enough plants. This diet plan is a flexible way to add in more plants and reduce meat consumption.

Other diet types can fit into the plant-based diet, as long as they are comprised of mostly plants.

Types of Foods

Any fruits, veggies, nuts, and seeds are recommended, and you can eat as much as desired until you are full (but not stuffed).

One way to get started on this diet, is to replace one, or better yet, two to three days of your week’s meals to vegetarian options.

You can also follow a vegetarian diet for breakfast and lunch, and then enjoy meat in the evening.

Try healthy meat alternatives like tempeh, edamame beans, tofu, and seitan (wheat gluten) to add texture, fiber, and healthy protein to your meal. Be sure to consume organic soy products, as most commercial soy beans today are genetically engineered to feed cows.

Another meat replacement is legumes. High in fiber, carbs, and protein, legumes are generally feel-good foods for satiety, balancing blood sugar, maintaining weight and energy. You can replace beans or lentils in a 1:1 ratio in most meat recipes like tacos, chili, burgers, and casseroles.

Smoothies are a delicious, high-protein alternative to a heavy, bacon and egg-centered breakfast. Smoothies offer fiber, antioxidants, protein, and healthy fats all in one meal. It’s easy to throw a handful of nuts, water (or try coconut water or unsweetened almond milk), spinach, and banana in a blender for a fast and healthy breakfast.

A great source of protein is nuts and seeds. Include a handful of raw seeds, nuts, nut butters and/or avocados on a daily basis for healthy fats.

If you do choose to eat animal products, here are some considerations:

CAFOs (Concentrated Animal Feeding Operations) are the worst kind of polluters with methane emissions and run-off that pollutes bodies of water. The animals are also grown in cruel conditions, and contain a high dose of hormones and antibiotics.

Choose organic, free-range chicken, beef, dairy, and eggs when you choose to eat them. Look for a humanely-raised label, too. These are healthier and less inflammatory to your body.

Farmed fish is a recent development that is not recommended. Some fish, like tuna, is high in mercury and should only be eaten once or twice a month. Be sure to ask where your fish comes from and stick to wild-caught varieties.

Healthy Reminders

Overall, remember to eat mostly plants (80% or more), and then add in less than 20% of your diet from sources of your choice.


About VitalityPlanner

TriVita VitalityPlanner is an online guide that helps you take control of your everyday quality of health and wellness and mitigate potential health risks based on lifestyle, age and gender.

Dr. Robert Sheeler

About Dr. Robert Sheeler

Robert Sheeler, M.D. is Board Certified in Family Medicine, Integrative Medicine, Holistic Medicine and Urgent Care. He is certified in Functional Medicine by the Institute for Functional Medicine and as a Headache Specialist through the United Council of Neurologic Subspecialists.

His special interests include food and nutrition, Functional Medicine, headache care and Integrative Medicine. In addition, Dr. Sheeler is a certified teacher of Evidence Based T’ai Chi and Qi Gong and has studied numerous mind-body disciplines.