Transition & Family
Reintroducing foods, if you decide to
People change their diets in both directions and reintroduction is discussed far less than transition, which leaves people without practical information.
Plant-Based Nutrition Guide — Eat plants. Get the details right.
Transition & Family
Sustaining it for decades
A large proportion of people who adopt plant-based diets return to eating animal products, and the reasons are consistent and mostly addressable.
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Transition & Family
Eating plant-based where the shops are limited
Most plant-based advice assumes a well-stocked supermarket and a specialist aisle. A great many people have neither.
Sport & Performance
Eating for injury recovery
Injury is when athletes most often reduce their intake and when nutritional requirements are frequently higher, which is precisely the wrong combination.
Sport & Performance
Young athletes on plant-based diets
Adolescent athletes combine growth, training and frequently poor appetite management, and the plant-based version requires more supervision than an adult diet does.
Meal Building
Dinner formulas that work every time
Recipes are for learning. Formulas are for cooking on a Wednesday with whatever is in the fridge.
Cooking Technique
Cooking with almost no equipment
Student kitchens, shared houses, hostels and small flats all impose constraints, and very little is actually needed.
Protein & Amino Acids
All protein & amino acids →
Protein & Amino Acids
Protein requirements across a lifetime
The single number quoted for protein applies to a healthy sedentary adult, and almost nobody is one all the time.
Protein & Amino Acids
Tracking your intake, briefly and usefully
Most people should not track food long term, and a short period of tracking is one of the most informative things you can do.
Protein & Amino Acids
Protein timing: what matters and what does not
The narrow anabolic window has not survived scrutiny, and a few timing considerations do have modest support.
Micronutrients
All micronutrients →
Micronutrients
Iron-rich meals: putting the principles together
Everything about iron absorption becomes practical when applied to actual meals rather than to a list of foods.
Micronutrients
The gut microbiome and what fibre actually does
Plant-based diets change the gut microbial community substantially, which is genuinely interesting and considerably less well understood than the marketing suggests.
Micronutrients
Blood tests worth having, and how to read them
A small number of tests are genuinely useful for anyone on a plant-based diet, and several commonly requested ones are not.
Meal Building
All meal building →Meal Building
Dinner formulas that work every time
Recipes are for learning. Formulas are for cooking on a Wednesday with whatever is in the fridge.
Meal Building
Weight management on a plant-based diet
Plant-based diets are associated with lower body weight in population studies, and the mechanism is worth understanding because it works in both directions.
Meal Building
Snacks that are not just carbohydrate
Snacking is where a great deal of plant-based intake happens and where the protein disappears entirely.
Cooking Technique
All cooking technique →Cooking Technique
Cooking with almost no equipment
Student kitchens, shared houses, hostels and small flats all impose constraints, and very little is actually needed.
Cooking Technique
Herbs and spices: buying, storing and using them
Spices are where the flavour comes from in plant-based cooking, and most home kitchens buy them badly and store them worse.
Cooking Technique
Fermenting at home: kraut, kimchi and pickles
Vegetable fermentation requires salt, vegetables and time, and it is the cheapest way to add flavour and interest to a plant-based kitchen.
Sport & Performance
All sport & performance →Sport & Performance
Eating for injury recovery
Injury is when athletes most often reduce their intake and when nutritional requirements are frequently higher, which is precisely the wrong combination.
Sport & Performance
Young athletes on plant-based diets
Adolescent athletes combine growth, training and frequently poor appetite management, and the plant-based version requires more supervision than an adult diet does.
Sport & Performance
Travelling and eating well away from home
Athletes travel constantly and the food environment away from home is where fuelling plans fall apart.
Transition & Family
All transition & family →
Transition & Family
Sustaining it for decades
A large proportion of people who adopt plant-based diets return to eating animal products, and the reasons are consistent and mostly addressable.
Transition & Family
Reintroducing foods, if you decide to
People change their diets in both directions and reintroduction is discussed far less than transition, which leaves people without practical information.
Transition & Family
Eating plant-based where the shops are limited
Most plant-based advice assumes a well-stocked supermarket and a specialist aisle. A great many people have neither.
About Plant-Based Nutrition Guide
Protein, B12, iron, omega-3s, meal structure and cooking technique — practical nutrition for people eating mostly or entirely plants. We publish explanatory articles rather than news, which means an article here is written to still be useful a year from now. Every piece is bylined, sourced and read by an editor before it appears — the full process is set out in our editorial policy.