5 Common Mistakes When Eating Plant-Based – and How to Avoid Them
.You’ve made the decision to eat more plant-based—a fantastic step! At first, it probably felt straightforward: just cut out animal products or replace them with plant-based alternatives, right? But after a few weeks, you might notice your energy dipping and start wondering if you’re getting all the nutrients you need. Frustrating—especially when your goal is to feel better!
At Plants for Health, we understand exactly which challenges you might face early on. By knowing what to look out for, eating plant-based becomes easier, more enjoyable, and far more energizing. That way, you can fully benefit from the many health advantages a plant-based lifestyle has to offer.
Here are the five most common mistakes when eating plant-based and how to prevent them:
1. Not eating enough
Many plant-based foods are low in calorie density. That means they provide relatively few calories per portion. Just take a look at the visual below: for 400 kcal, you can eat a massive volume of vegetables, fruits, whole grains, and legumes. So in order to meet your caloric and nutritional needs you need to eat more than you are used to. That’s why it’s common for people to undereat when they first start eating plant-based. While a shortfall won’t cause deficiencies right away, consistently eating too little over time can lead to problems.
2. Not getting enough protein
When eating plant-based, protein needs a bit of attention. There are plenty of high-protein plant foods—but people don’t always eat enough of them. Good sources of protein include tofu, tempeh, seitan, plant-based dairy alternatives made from soy or peas (like soy yogurt, soy quark, and pea milk), legumes (beans, peas, lentils), and meat substitutes. Nuts and seeds also contain protein. Aim to include one or more of these protein sources in each of your three main meals—and you’ll be well on your way.
3. Skipping essential supplements
If you eat vegetarian or fully plant-based, there are three supplements you absolutely need:
- Vitamin B12
- Vitamin D3
- Omega-3 fatty acids (from algae oil)
You can’t reliably get enough of these from food alone, and deficiencies can cause serious long-term issues. For example, a vitamin B12 deficiency can lead to permanent nerve damage. Take these nutrients seriously—they’re easy to supplement and incredibly important.
4. Relying too much on processed foods
Plant-based apple pie? Yes please. Vegan ice cream? It exists! In the beginning, it’s exciting to discover all the plant-based versions of your favorite treats. But here’s the catch: heavily processed plant-based products often aren’t any healthier than their animal-based counterparts. They usually contain just as much sugar, salt, and/or saturated fat—and offer few nutrients. If you want to feel your best, focus on whole, minimally processed foods—and enjoy those indulgences in moderation.
5. Making it too complicated
Switching to a new way of eating can feel overwhelming—but it doesn’t have to be. Start simple. Look at what you’re already eating, and replace the animal products with nutritious plant-based alternatives. Make your oatmeal with soy milk instead of cow’s milk. Choose soy yogurt over dairy yogurt. Swap out the ground beef in your pasta for lentils or plant-based mince. These small shifts are doable—and they work.
Plant-based eating can do wonders for your health, but just like with any dietary change, there are a few key things to keep in mind. It’s not only about what you leave out—it’s about what you add in.
At Plants for Health, we guide you step-by-step to create a plant-based diet that is complete, nourishing, and easy to stick with.
That way, you feel energized, satisfied, and confident in knowing what your body needs. No more guessing about nutrients or worrying about deficiencies—you eat with confidence and joy. Eating plant-based becomes second nature, and your health continues to improve.
Want support with this? We’re here for you. Take the first step today and join our evidence-based program Plants for Health. Learn more here.