Expert Tips from the PBHP team on How to Thrive on a Plant-Based Diet

Eat in abundance
Rosie Martin, Registered Dietitian

When you eat predominantly whole plant foods, the energy content of your diet is naturally lower due to the increase in fibre and water in your foods. This means you may need to eat more to meet your energy needs. If you feel hungry, eat more plants!

Keep it simple
Claire Lynch, Registered Dietitian and Education Lead at PBHP UK

Many people stress about food groups, portion sizes, and which foods to avoid. But if your diet centres around a balanced mix of whole plant foods – such as fruit, vegetables, beans, leafy greens and other vegetables, whole grains, nuts and seeds and flavorful herbs and spices – then you’re already on the right track. These nutrient-rich, fibre-packed foods will keep you satisfied, support a healthy weight, and provide steady energy for everything you wish to do.

Include soya in your diet
Dr Shireen Kassam, Consultant Haematologist, Founder and Director of PBHP UK and Author of “Eating Plant-Based: Scientific Answers to Your Nutrition Questions”

As you swap out meat, make sure to add soya to your diet. Foods like tofu, tempeh and edamame are great sources of protein, healthy fats and fibre plus an array of micronutrients. Soya milk is also an ideal alternative to dairy. Regular consumption of soya has been shown to have a number of health benefits for men and women of all ages.

Don’t be afraid of “carbs”
Rohini Bajekal, Nutritionist and Communications Lead

Carbohydrates are key but the type you choose makes a difference. Opt for complex carbohydrates such as whole grains including oats, brown rice and quinoa as well as starchy vegetables such as sweet potatoes and potatoes with their skin. These are higher in fibre and will keep you full for longer.

Add more plants to your favourite meals
Dr Gemma Newman, NHS GP and Best selling author

Find your favourite foods and think of ways to add more plants. Enjoy a bean chilli? Add in some extra tempeh. How about a chickpea curry with extra wilted spinach? Adding seeds on top of soups and avocado on toast is a great way to boost healthy fats too.

Swap meat for beans
Jay Cox, Director of Videography

Try using beans to replace meat or even instead of vegan meat substitutes. Beans are high in protein, fibre and many other nutrients. They are so versatile and you can cook them in large batches to use in many different dishes; hummus, curry, bean burgers etc. Beans can also be frozen easily for quick and healthy meals later.

Make plant-based versions of your favourite recipes and aim for 30 or more plants a week
Dr Alan Desmond, Consultant Gastroenterologist and Author of the Plant-Based Diet Revolution

Try healthier, plant-based versions of your favourite recipes. Going vegan doesn’t mean that you have to give up on your go-to meals. Remember that your gut thrives on a variety of plants. Keep a running total of the different fruit, vegetables, whole grains, nuts, seeds, and spices that you eat in a week. Aiming for more than 30 is a great target.

Buy in bulk, try online stores and splitting your order with a friend
Kate Dunbar, Patient Advocate and Graphic Designer

Consider buying from online stores if you live in a small community with a limited choice of whole grains, beans, nuts etc. Many stores offer free delivery when you spend over a certain amount. Or why not buy in bulk and split with a friend or family member.

K.I.S.S. (Keep It Simple & Sustainable)
Michael Metoudi, Research Dietitian

Switching to a plant-based diet doesn’t have to be overwhelming or all-or-nothing.  It is always the small, manageable changes that can make a big impact. A great place to start is by swapping out a few meals or ingredients you already enjoy for plant-based alternatives. To keep it simple, focus on one meal at a time and slowly incorporate these swaps into your routine. By gradually introducing more plant-based foods, you can build a diet that’s healthy, sustainable, and full of flavour. Remember: slow and steady wins the race!

Check out social media for inspiration
Isabelle Sadler, Research Assistant

Use social media as a source of inspiration. There are many blogs and plant-based influencers always creating new and exciting recipes. I find this encourages me to try new recipes, cook with plant foods I haven’t used before, and feel connected to the wider plant-based community. Plus, it’s all free! Some of my favourite Instagram accounts include: @ellysplate @roxyandben @fitgreenmind @rhi.scran @veganricha @veganezer @littlericenoodle @plantbasedrd

Enjoy nuts and seeds
Dr Daisy Lund, GP and ‘In A Nutshell’ Podcast Co-Host

Try adding a daily handful of nuts and a portion of seeds to your diet. Nuts and seeds have been shown to have many health benefits, and are powerhouses of nutrients including healthy fats, fibre and plant protein as well as vitamins, minerals and antioxidants. They help lower cholesterol and reduce the risk of heart disease while also supporting gut health and they can actually aid in weight management. Walnuts are a favourite with us at In the Nutshell podcast, but as always, variety is key, so mix it up with almonds, cashews, pecans, flaxseeds and chia seeds among many more.

Enjoy a nourishing drink with plant milk
Dr Clare Day, GP and ‘In A Nutshell’ Podcast Co-Host

For a snack and hydration in winter, why not make yourself a spiced latte? A 300ml serving of unsweetened fortified soya milk can be used to make this delicious hot drink. Simply add a bit of ground or fresh ginger, cinnamon (ground or a stick), cardamon, turmeric, and even whole cloves and black peppercorns to hot milk to taste. Adding loose or bagged black tea is optional. Remember to strain out any bits. As well as giving you a 10g protein boost and meeting half your calcium requirement for the day, this is nourishing and hydrating. I don’t add sugar but when you’re coming up with a delicious blend for yourself there are no rules, so feel free to add a bit more cinnamon or a squeeze of agave syrup. If spices aren’t your thing, two to three heaped teaspoons of cocoa powder blended with soya milk will give you all the aforementioned protein and calcium benefits, plus the anti-inflammatory effects of the flavanols found in cocoa – a wholesome hot cocoa. Enjoy!

Celebrating different cultures with plant-based eating
Giovanna Dicandia, Nurse Practitioner and Nursing Lead at PBHP

Plant-based dishes have roots in cultures around the world, from the spiced chickpea stews of North Africa to vibrant Mexican bean dishes, Indian lentil dals, or Italian pasta. Plants bring us together, celebrating diversity, inclusivity, and shared values of health, compassion, and sustainability. As you explore plant-based eating, discover new flavours with familiar ingredients. Tomatoes, for example, can transform into a rich Italian marinara, a zesty Mexican salsa, or a fragrant Indian curry. Experimenting with these different approaches keeps meals exciting, showcasing the versatility of simple, everyday ingredients while supporting your health, protecting animals, and caring for the planet.

Support your body with colourful plant foods
Dr Chidi, Lifestyle Medicine Physician

The natural colours of a healthy plant-based diet are the building blocks of a healthy lifestyle. These vibrant hues—from the deep greens of leafy vegetables to the rich reds, oranges, and purples of fruits and roots—reflect the diverse range of nutrients and antioxidants that support overall health. These plant compounds, such as carotenoids, flavonoids, and polyphenols, not only help prevent disease by strengthening the immune system and reducing inflammation, but they also play a crucial role in reversing certain health conditions.

Add more whole grains to your plate
Dr Sundhya Raman, Lifestyle Medicine Doctor, Lifestyle Medicine Lead at the Primary Care Cardiovascular Society

Although whole grains come up time and again as amongst the healthiest foods we can eat, people mistakenly think that they may not be healthy as they are high in ‘carbohydrates’.  Whole grains include foods such as rice, oats, barley, quinoa and millet. They are delicious, nutritious and versatile and lower our risk of diabetes, heart disease, dementia and a host of chronic health conditions.  Aim for three portions, the size of your fist, every day.

Embrace herbs and spices
Karen Lee, ‘The Sensitive Foodie’, Nutritionist, Author, Recipe Developer and Events Lead at PBHP UK

Maximise flavours by adding colourful herbs and spices to your meals. Not only do they taste wonderful, they provide health benefits too. Ingredients like pungent ginger and garlic, vibrant yellow turmeric and deep green coriander and parsley are rich in phytonutrients and essential oils, making your food both tastier and more nutritious.

Start A Countertop Allotment
Sarah Bentley, Founder of Made in Hackney and Campaign Lead at Plant-Based Health Professionals UK

Start a mini-allotment on your kitchen countertop or window ledge. Microgreens, cut and come again salad, pot herbs and sprouted seeds are all great things to grow on a small scale. You will save lots of money, boost the nutritional profile of your meals and reap lots of mental health benefits from the pleasure of rearing something from seed.

Planting the Seeds of Healthy Habits
Dr Miriam Martinez-Biarge, Consultant Paediatrician and Research Fellow

It’s completely normal for children to go through phases of refusing vegetables. This happens even if they loved them as babies, and usually makes many parents worry, especially if the family is transitioning to a plant-based diet.

Try not to worry, and avoid turning mealtimes into a battleground—arguing or pressuring them to eat their veggies often backfires. Instead, keep preparing and serving vegetables as part of your family meals, and make sure your child sees you enjoying them. Remember: children do what we do, not what we say – modelling healthy eating habits is one of the most effective ways to influence their preferences.

These phases are usually temporary, and with time (sometimes even a few years), most children rediscover their love for veggies. Focus on cultivating good long-term habits and creating a positive mealtime environment.

Make the most of the humble chickpea
Kate Strong, World Champion Triathlete and Ambassador at Plant-Based Health Professionals UK

Chickpeas are a sustainable and affordable food providing 15g of protein per cup (240g). Rich in fibre and with a low glycemic index, they help regulate blood glucose levels and support cardiovascular health. Their unique combination of protein, fibre, and minerals like iron and calcium makes them a versatile addition to meals – try adding 1/2 cup to salads, curries, or soups to boost nutritional content. Regular legume consumption is associated with improved metabolic health and reduced risk of common chronic diseases.

Be adventurous
Dr LJ Smith, Respiratory Consultant and Campaigns Volunteer at PBHP UK

Many people get stuck in a rut eating the same foods over and over. Take the opportunity to try new ingredients and dishes that will nourish your health and keep you interested and excited. If you’ve never cooked tofu or tempeh before, give it a go; switch out your usual rice for some more exciting grains (freekeh and pearl barley are excellent). Try making a familiar dish with a plantbased swap,, such as Lentil Shepherd’s Pie or Mushroom Rogan Josh; or experiment with banana blossom, nutritional yeast or seitan!