Your ultimate guide to plant-based diets: benefits, food lists and how to get started

Thinking of making the switch to a plant-based diet? Whether you’re trying to eat a little less meat or want to go the whole nine yards by following a totally vegan diet, we’ve got all the information and inspiration you need. From the benefits of a vegetarian diet to plant-based food and recipe ideas, your journey towards a more plant-powered you starts here.

What is a plant-based diet?

A plant-based diet is based around foods from (you guessed it) plants. That includes fruits, vegetables, seeds, nuts, wholegrains, pulses, and legumes. It also incorporates products such as soya or tofu as substitutes for meat or dairy¹

Eating a plant-based diet doesn’t have to mean excluding all animal products – it just means putting plant-based foods at the core of your plate.

More and more people are choosing to eat a plant-based diet (either by eating fewer animal products or eliminating them altogether) for lots of different reasons, for example, environmental considerations, health benefits, and concerns around animal welfare.

Plant-based vs. vegan: what’s the difference?

Some people use the term ‘plant-based’ to mean vegan. But veganism is just one type of plant-based diet. While all plant-based diets de-centre meat and animal products, vegans cut them out completely, choosing to eat only plant-based foods. One key difference is that veganism is a lifestyle centered around a moral commitment to avoid exploiting or harming living beings, which does not extend to all plant-based diets.

Types of plant-based diets

Don’t worry if you don’t know your pescatarians from your flexitarians just yet. We’ll get you up to speed in no time at all as we dive right into the types of plant-based diets and how they might work for you.

What is a vegetarian diet?

Most vegetarians don’t eat meat or fish, but do eat animal products like dairy, eggs, and honey. This is the most common vegetarian diet, and is sometimes called lacto-ovo-vegetarianism (that’s quite the plant-based mouthful!).

There are different types of vegetarian diets, too, like¹:

• Lacto-vegetarian diets, which exclude meat, fish and eggs but include dairy.
• Ovo-vegetarian diets, which exclude meat, fish, and dairy but include eggs.

What is a vegan diet?

The main difference between a vegan vs vegetarian diet is that vegans cut out all animal products from their diets, including meat, fish, dairy, eggs, and honey.

Often, vegans extend their plant-based choices to their whole lifestyle, avoiding animal-derived clothing (e.g. leather), too.

What is a pescatarian diet?

Pescatarians eat a similar diet to that of vegetarians in that they eat animal products like eggs and dairy but not meat. However, there’s one big difference: a pescatarian diet can include seafood such as fish and shellfish¹.

What is a flexitarian or semi-vegetarian diet?

Flexitarian diets are mostly plant-based, with the occasional portion of meat, dairy, or eggs². If you’re a flexitarian, you might eat only plant-based foods at home, but order dishes that include meat or animal products when you’re out and about - as a treat in a restaurant, for example. Flexitarianism is a great plant-based diet to follow if you’re looking to cut down on animal products without strict rules or limitations.

Health benefits of a plant-based diet

Plant-based diet benefits can include some major wins for your overall health. Take a look.

Reduced inflammation

Studies have shown that eating a plant-based diet rich in fresh fruits, vegetables, nuts, seeds and legumes can reduce inflammation³. Since inflammation is linked to health outcomes like high blood pressure, heart disease, and type 2 diabetes, switching to more plant-based foods could be a great way to support your overall health.

Heart health

Researchers have found that swapping red or processed meats and other animal products for plant-based foods like nuts, legumes, whole grains, and olive oil can reduce the risk of cardiometabolic diseases, such as coronary heart disease and type 2 diabetes⁴. This is likely because of the reduced fat and inflammation associated with plant-based foods.

How to get going with a plant-based diet

If you’re ready to start reaping some of those vegetarian or vegan benefits but aren’t sure where to start, you’re in the right place. Here’s the lowdown on what you need to know, including a handy plant-based diet food list for inspiration.

Essential food groups in a plant-based diet

Whether you’re a flexitarian, a vegan, or somewhere in between, all healthy plant-based diets need a good mix of food groups to help you get all the nutrients you need⁶.

Fruit and vegetables for fibre

Aim for at least 5 portions of fruit and vegetables every day. They can be fresh, frozen, canned, dried, or juiced – whatever works best! Eating plenty of fruit and veg will help you get enough fibre, as well as the vitamins and minerals your body needs⁷. Beans and legumes are a great source of fibre.

Keep in mind that dried fruit and fruit juices can be high in sugar, so you might want to eat these in moderation⁸.

Carbohydrates for energy

The mighty carb – packed full of energy! Starchy carbohydrates are an essential part of your diet and should make up just over a third of what you eat. Think potatoes, bread, cereals, rice and pasta, and choose wholegrain varieties when you can for an extra hit of fibre⁹.

Dairy or dairy alternatives for calcium

Whether you drink cow’s milk or prefer plant-based alternatives like oat or soya drinks, dairy and fortified dairy alternatives are essential for any healthy diet, providing calcium, protein and other vitamins⁹.

Protein for muscle health

Whilst meat and other animal products are a good source of protein, there are plenty of other protein-rich foods to enjoy if you’re following a plant-based diet. Be sure to pack your plate with plenty of beans, peas, lentils, tofu, meat alternatives, and eggs (if they’re part of your diet) for a boost of plant-based protein⁹.

Tips for beginners

If you’re just starting out on your plant-based journey, here are some of our top tips for success:

1. Start sloooow. Try starting with one plant-based meal per week, then work up to one plant-based day per week, and build up from there to make the transition a little easier.
2. Swap, don’t drop. If you’re removing meat or other animal products from your diet, remember to add other plant-based protein sources to your plate to ensure you get the nutrients you need.
3. Find your faves. There are so many plant-based meat and dairy alternatives to sample. Why not start by trying Alpro drinks in your morning coffee, or our plant-based alternatives to yogurt as a tasty snack?
4. Meet your people. There are some great in-person and online vegan and vegetarian communities, full of like-minded people who share recipe ideas, tips for getting the nutrients you need, and a love of all things plant-based!

Plant-based recipe ideas

Looking for some plant-based meal inspo? Look no further!

Here’s what a day of plant-based food could look like…

Breakfast: Lemon & blueberry overnight oats

An easy and fruity plant-based breakfast. Just combine all ingredients in a bowl or jar the night before and pop it in the fridge, ready for the morning.

Lunch: Spicy avocado toast

Spread mashed avocado mixed with a creamy soya alternative to Greek-Style yogurt, lemon, and chilli flakes on toasted multi-grain bread – delish.

Snack: Protein fruity bites

Combine energy-boosting oats, almonds, and Alpro Red Fruit High Protein Alternative to Yoghurt with raspberries, cocoa powder and dark chocolate to create a high-protein snack on the go.

Dinner: Butternut and aubergine korma

Try this deliciously creamy plant-based curry with butternut squash and aubergine, served with steamed rice and topped with fresh coriander.

Getting enough nutrients

With the right planning, you can absolutely get all the nutrients you need from a plant-based diet¹⁰. But if you cut out all animal products without replacing them, it could mean that you miss out on essential nutrients like vitamin B12, vitamin D, iron, calcium, and protein.

Check out the table below to see why these nutrients are so important, and what plant-based foods you can eat to help you get enough of them.

Frequently asked questions

Are plant-based diets healthy?

Absolutely! Plant-based diets can be very healthy as long as you eat a range of different foods to get all the different nutrients you need¹⁰. Swapping meat for plant-based alternatives could even help reduce your risk of conditions like coronary heart disease and type 2 diabetes⁴.

Can you eat eggs on a plant-based diet?

Yes, if you’re vegetarian, pescatarian, or flexitarian, you can eat eggs. But since eggs are an animal product, they don’t fit in a vegan diet.

Can you eat cheese on a plant-based diet?

Yes, vegetarians, pescatarians, and flexitarians can all eat cheese. Cheese made from animal milk isn’t vegan, but there are plenty of non-dairy cheese alternatives available that are vegan-friendly.