Plant-Based Setup

Your daily burn comes first. Plant-based or not, the calorie math is the same.

Set your target here. Plant proteins differ from food to food, so I mix legumes, soy, grains and nuts. If you eat no animal foods at all, the NIH Office of Dietary Supplements notes B12 occurs naturally in animal foods and lists fortified foods as another source, and a doctor can check your levels.

Spreading protein over several meals is easier than catching up at dinner. The ISSN protein position stand suggests every 3 to 4 hours.

Plant-based eating usually raises fiber a lot. Find your target, and if you are well past it, I would build up over a couple of weeks rather than all at once.