What is a Plant-Forward Diet?

A plant-forward diet is the perfect mixture of trying to eat more fruits and vegetables while still allowing yourself to eat animal meat products! Don’t worry, I’d never ask you to fully cut out meat products if I wasn’t willing to either.

The plant forward movement has been gaining traction in recent years, as more people recognize the benefits of incorporating plant-based ingredients into their daily meals. Eating a plant-forward diet can help to lower blood pressure, lower cholesterol, increase heart health, and many more benefits.

And yes, I believe everyone can find a way to start eating a plant-forward diet!

Read on to find out more on the health benefits, and how you can start incorporating more plants into your diet!

The plant forward approach offers a variety of delicious plant forward recipes that cater to all types of dietary preferences. From appetizing salads and hearty stews to scrumptious desserts, there is no shortage of flavorful dishes for those who choose to eat plant forward. These recipes showcase the versatility of plant-based ingredients, making it easy for everyone to join the plant forward eating revolution.

The plant forward diet is not just about following a strict plant-based, vegan or vegetarian diet; rather, it focuses on the importance of prioritizing plant-based foods while still allowing for moderate consumption of animal products.

This flexibility makes the plant forward diet an attractive option for individuals looking to transition towards a more plant-based lifestyle without feeling overwhelmed by drastic dietary changes. It’s especially appealing to anyone who wants to reduce their risk of chronic diseases.

With an abundance of plant forward recipes and a flexible approach to eating, the plant forward movement is quickly becoming the go-to choice for those looking to improve their overall health and wellbeing while benefiting the planet.

So, whether you’re a seasoned plant forward eater or just starting your journey, there’s no better time to embrace the plant forward approach and experience the benefits of this wholesome lifestyle.

And you will find all of this including plant-forward recipes, plant-forward weight loss tips, and more, right here. Don’t worry, there will still be animal based protein recipes here too because plant-forward does not mean eliminating all meat from your diet!

Is Plant-Forward Diet the Same as a Plant-Based Diet, Vegan, or Vegetarian?

A plant-forward diet is not vegetarian, plant-based, or vegan.

A plant-forward diet includes meat/animal products as it’s protein source, in addition to promoting increased plant-based sources of food.

Each of these eating patterns has its unique characteristics, but all share a common emphasis on consuming more plant based foods to promote better health.

A plant based diet focuses on consuming whole, minimally processed plant-based foods.

This eating pattern is rich in plant-based proteins, vitamins, and minerals. It allows for a variety of protein sources that include plant-based such as soy, beans, legumes, and can include dairy sources.

By incorporating small amounts of meat and animal-based proteins, the plant forward diet offers a practical alternative for individuals seeking a gradual transition to a more plant-centric lifestyle.

What is a Vegetarian, Vegan or Plant-based Diet?

The vegetarian diet excludes meat and animal-based proteins, but allows for the consumption of other animal products such as dairy and eggs. Depending how strict they are, they may limit their intake of animal products.

A vegan diet is the most restrictive of the four, as it eliminates all animal products and animal-based foods, including dairy and eggs. Vegans rely solely on plant-based proteins and other plant based foods for their nutritional needs, making a conscious choice to protect animals and the environment.

Each of these eating patterns promotes the consumption of plant based foods and fewer animal source proteins, offering varying degrees of flexibility when it comes to protein choices.

Whether you’re considering a plant based diet, plant forward diet, vegetarian diet, or a vegan diet, incorporating more plant-based foods into your daily meals can lead to improved health. It just depends how strict you want to go with your eating choices.

Personally, I will never eliminate animal sources as protein from my diet. Animal sourced proteins can offer a wide array of nutrients that have high bioavailability (meaning we absorb them at the highest rate and amount), such as Iron.

A plant-forward diet is the perfect middle ground between increasing your fruit and vegetable consumption, as well as non-animal based protein. This can lead you to having higher amounts of fibre which has a myriad of health benefits!

How Do You Get All the Food Groups Into a Plant-Forward Diet?

Here’s a guide on what to eat in a plant forward diet, covering different food groups to help you make the most of this nutritious lifestyle.

Fruits and Vegetables

These obviously play a starring role in a plant forward diet, providing essential vitamins, minerals, and antioxidants. Enjoy a colorful array of fruits and vegetables like leafy greens, berries, sweet potatoes, and bell peppers to maximize the nutritional benefits.

For meat lovers, consider trying new recipes that include a hearty sweet potato dish or trying meatless Mondays to gradually reduce your meat intake. Though you don’t need to completely eliminate meat, trying some meals without it is a great start.

Grain Products

Grain products offer complex carbohydrates and dietary fiber to keep you energized and satisfied. Opt for whole grains like brown rice, quinoa, or whole wheat pasta to ensure you’re getting the most nutrition from your grain choices.

If you’re really adventurous you can try different types of pasta like chickpea. A great source of fibre, protein, and iron.

Including these grains in your meals not only enhances flavor but also supports a well-rounded plant forward diet.

Protein Sources

Protein will come from both plant-based sources and animal sources.

There is no hard and fast rule about what the distribution has to be. It is a personal preference, if you currently have animal based proteins daily, you could try to reduce this by one day a week.

Make a meatless Monday and find some great plant-based protein recipes.

Hint hint, you can find those on this website!

Plant-based proteins includes: legumes, nuts, seeds, and soy foods, lentils, chickpeas, black beans, and pine nuts. These are excellent sources of plant protein and fibre that can easily be incorporated into your meals.

Meat and dairy products can still be a part of a plant forward diet in moderation. I encourage people to continue incorporating animal based proteins as they do provide all 9 essential amino acids, and the iron bioavailability is higher in meats.

When you do include meat or dairy, opt for lean meats, poultry, and low-fat dairy products, you want to ensure your diet remains balanced and nutritious.

Also only include fruits, vegetables, grains, meats and proteins, that you actually LIKE eating!

If you incorporate foods that you don’t like, you’ll never stick with this way of eating. There are endless amounts of foods that you can try, but do try to get a variety of foods. Don’t just eat the same fruits and vegetables everyday, your gut bacteria benefit from eating a variety of foods.

What are the Benefits of Eating a Plant-Forward Diet?

The plant-forward movement is rapidly gaining momentum as more people discover the numerous benefits of placing a greater emphasis on plant-based foods. By adopting eating patterns that focus on sustainable food choices and fewer animal source foods, you can experience health and financial benefits.

Health Benefits:

One of the primary reasons people are drawn to the plant-forward diet is its evidence-based principles of health. Plant-based foods are rich in essential nutrients like vitamins, minerals, fiber, and healthy fats, which are crucial for maintaining overall health.

Consuming more plant-based foods, such as dark leafy greens, fruits, and whole grains, has been linked to improved heart health, weight management, and reduced risk of chronic diseases like diabetes and heart disease.

Incorporating healthy fats from plant oils like olive oil and sources of omega-3 fatty acids, such as flaxseeds and chia seeds, contributes to better heart health and fewer calories compared to animal-based fats.

Plant-forward diets also provide ample amounts of vitamin C, vitamin B, and other essential nutrients, making them a nutritious and well-rounded option for supporting human health.

If you want to learn to eat well to age well, plant-forward eating is the way to go.

Financial Benefits:

Adopting a plant-forward diet can also have financial benefits, as plant-based foods are often more affordable than meat and dairy products.

By reducing meat consumption and focusing on plant-based options, you can save money on groceries without sacrificing the quality or variety of your meals. Plant-based foods like beans, legumes, and grains are not only nutritious but also cost-effective, making them great ways to maintain a healthy diet on a budget.

What Vitamins, Minerals, and Nutrients Does a Plant-Forward Diet Offer?

This diet is rich in essential vitamins, minerals, and nutrients that are vital for maintaining optimal health.

Vitamins:

Vitamin A

Found in dark leafy greens, sweet potatoes, and carrots, vitamin A is essential for healthy vision, immune function, and cell growth. A plant-forward diet can provide ample amounts of this vital nutrient through the consumption of a variety of colourful fruits and vegetables.


Consuming carrots, sweet potatoes and leafy greens, you’ll get ample amounts.

B Vitamins

Whole grains, legumes, and leafy greens are excellent sources of B vitamins, including B6, B12, and folate, which are essential for energy production, brain function, and red blood cell formation. Including whole grains, legumes, nuts, seeds, and red meats also have vitamins B.

Vitamin C

This powerful antioxidant plays a vital role in immune function, collagen production, and wound healing. Vitamin C is abundant in fruits and vegetables such as citrus fruits, bell peppers, strawberries, and broccoli. Pair vitamin C sources with iron sources and you’ll get much better absorption in the body.

Vitamin D

Vitamin D is essential for calcium absorption and bone health. While it’s challenging to obtain sufficient vitamin D from plant-based sources, fortified plant-based milk and mushrooms exposed to sunlight can provide modest amounts. It’s recommended to consider supplements or sun exposure for adequate vitamin D intake.

Vitamin E

Vitamin E, an antioxidant, helps protect cells from oxidative stress and supports immune function. Plant-based sources of vitamin E include nuts, seeds, and vegetable oils, such as sunflower, safflower, and olive oil.

Vitamin K

Vitamin K is crucial for blood clotting and bone health. Leafy green vegetables, such as kale, spinach, and collard greens, are rich sources of vitamin K in a plant-forward diet.

Minerals:

Iron

Plant-based sources of iron, like beans, lentils, tofu, and fortified cereals, are an important part of a plant-forward diet. Consuming vitamin C-rich foods alongside iron-rich plant sources can enhance iron absorption and help maintain healthy iron levels. You need iron for essential proteins in red blood cells, energy, muscle, and brain function.

Calcium

A plant-forward diet offers various calcium-rich options such as dark leafy greens, fortified plant-based milks, almonds, and sesame seeds. Calcium is crucial for maintaining strong bones, teeth, and proper muscle function.

Magnesium

Abundant in foods like nuts, seeds, and whole grains, magnesium is an essential mineral for muscle and nerve function, energy production, and maintaining a healthy heartbeat. A plant-forward diet can provide ample amounts of magnesium, ensuring proper functioning of various bodily systems.

Nutrients:

Fiber

Found in whole grains, fruits, vegetables, and legumes, dietary fiber is essential for digestive health and maintaining stable blood sugar levels. A plant-forward diet is naturally high in fiber, which can contribute to weight management and reduced risk of chronic diseases.

Healthy Fats

Plant-based sources of healthy fats, such as avocados, nuts, seeds, and plant oils like olive oil, provide essential fatty acids that support brain health, heart health, and reduce inflammation. Incorporating these foods into your plant-forward diet ensures you’re getting the right balance of fats for optimal health.

Plant-based Proteins

A plant-forward diet offers a wide range of plant-based protein sources, such as legumes, tofu, tempeh, and quinoa. These protein-rich foods not only support muscle growth and repair but also provide essential amino acids that are crucial for overall health and wellbeing.

Top 5 Ways to Transition to a Plant-Forward Diet

Embracing a plant-forward diet is a powerful way to boost overall health, heart health, and longevity.

If you’re ready to make the switch to a healthier lifestyle, here are the top five ways to transition to a plant-forward diet.

Start with small changes

Taking gradual steps towards adopting plant-forward food choices can make the transition smoother and more sustainable. Begin by incorporating more fruits, vegetables, and whole grains into your existing eating patterns. Over time, these small changes will add up, paving the way for a full-fledged plant-forward approach to nutrition.

Explore great plant foods

One of the keys to enjoying a plant-forward diet is discovering delicious and nutrient-dense plant-based foods. Experiment with a variety of fruits, vegetables, legumes, and whole grains to find your favorites. These foods will not only enrich your meals with essential nutrients but also add diverse flavors and textures to your dishes.

Prioritize plant-based protein

To ensure a balanced and healthy diet, focus on including plant-based protein sources like beans, lentils, tofu, tempeh, and edamame. These options provide essential amino acids, fiber, and other nutrients necessary for optimal health. Gradually reducing your consumption of animal-based proteins and replacing them with plant-based alternatives will help you embrace the plant-forward lifestyle.

Incorporate meatless meals

One of the simplest ways to transition to a plant-forward diet is to incorporate meatless meals into your weekly routine. Initiatives like Meatless Mondays can help you explore new plant-based recipes and ingredients. As you become more comfortable with plant-based cooking, you can gradually increase the frequency of meatless meals, further reducing your reliance on animal products.

Seek support and inspiration

Surrounding yourself with resources, support, and inspiration can make the journey towards a plant-forward diet more enjoyable and achievable. Join online communities, follow plant-based food blogs, or connect with friends who share your goals. This support network can provide encouragement, recipe ideas, and valuable tips to help you maintain your plant-forward lifestyle.

Transitioning to a plant-forward diet doesn’t have to be an all-or-nothing endeavor. By taking small steps, exploring a variety of plant-based foods, and seeking support from like-minded individuals, you can successfully adopt this healthful and sustainable approach to nutrition.

Embrace the plant-forward diet and experience the powerful benefits it offers for overall health, heart health, and longevity.