Common Mistakes When Starting a Plant-Based Diet
Whether you’re starting a plant-based vegan diet or simply eating more plants without excluding animal products, making any dietary change is a big decision. Fortunately, adopting a plant-based diet has the potential to benefit your health, the environment, and even your wallet. However, like any major lifestyle shift, it comes with a learning curve.
As a registered dietitian, I often see people make the same avoidable mistakes when transitioning to a more plant-forward way of eating. That’s why I’ve put together this guide to help you identify and avoid these common mistakes when starting a plant-based diet, so you can build sustainable habits that work for your unique needs.
Most of the topics below have been covered more extensively in other blog posts. I’ve linked those throughout, so be sure to check them out if you need more support on any particular area.
1. Not Eating Enough Calories
Plants are typically lower in calories than animal products, but they are often more satiating due to their fiber content. If you simply swap meat and dairy with fruits and vegetables, you may find yourself unintentionally undereating.
If your goal is not weight loss, be sure to include calorie-dense plant foods like nuts, plant-based oils, seeds, avocados, whole grains, and legumes. You can also check out our Top 13 High-Calorie Plant-Based Foods and Plant-based Smoothie Recipe Guide for more ideas on how to boost your calorie intake on a plant-based diet.
If your goal is weight loss, make sure you’re focusing on nutrient-dense foods to meet your nutritional needs while reducing your food intake. You can use our guide on How To Stay Full on a Plant-Based Diet, to help you stay satisfied while working toward your goals.
2. Neglecting Protein Sources
These days, it feels like you can get protein added to just about anything. And while most people get enough protein on a standard American diet, meeting your needs on a fully plant-based diet takes a bit more planning. Many new plant-based eaters focus only on cutting out meat or fish, without replacing them with high-protein alternatives. For example, swapping steak for a cauliflower steak may look the part, but it’s much lower in protein.
There are a variety of different plant-base protein to choose from but, making sure you get enough means being intentional with your choices. Include a variety of protein-rich foods like lentils, beans, tofu, tempeh, edamame, and textured vegetable protein (TVP) to support your nutrition goals.
3. Relying Too Heavily on Processed Foods
This is one of the most common mistakes I see when people start a plant-based diet, especially when they’re influenced by health trends.
While I fully support flexibility and moderation in a plant-based lifestyle, it’s important to remember that just because something is labeled “plant-based” or “vegan” doesn’t automatically mean it’s healthy. Just like with conventional packaged foods, processed plant-based products can still be high in sodium, added sugars, and saturated fats.
Focus on whole, minimally processed foods most of the time. And if you have specific nutrients to monitor for your health, be sure to read nutrition labels carefully, even on plant-based products.
4. Skipping Vitamin B12 Supplementation
If you’re not completely cutting out animal products, you may not need to supplement with vitamin B12. However, B12 is found almost exclusively in animal-derived foods, so if you’re eating fully plant-based, you’ll need to get it from either fortified foods or a supplement.
Vitamin B12 plays an essential role in red blood cell formation and the proper functioning of the central nervous system. A deficiency can lead to fatigue, nerve damage, and anemia [1].
For more details on where to find B12 in a plant-based diet, check out my post: 13 Sources of Vitamin B12 for Plant-based Vegans.
5. Not Planning Balanced Meals
Carbohydrates are often the easiest and most convenient foods to reach for—whether you’re eating plant-based or not. It’s common to fall into a pattern of relying on them as your primary source of energy. While carbs are an important part of any diet, it’s just as important to include nutrient-dense sources of protein and healthy fats at each meal to support balanced energy levels and overall nutrition.
Need help getting started? Check out our Plant-Based Meal Prep Guide [By a Dietitian] to learn how to build well-balanced meals with ease.
6. Assuming Plant-Based Means Low-Carb
If you’re trying to follow a low-carb diet, which is already quite restrictive, you may feel even more limited on a fully plant-based diet. That’s because many plant-based protein sources also contain carbohydrates, including foods like beans, lentils, quinoa, and peas. While there are plenty of low-carb vegetables, your options for plant-based protein become more limited if you’re also cutting carbs.
You’d also be missing out on other nutrient-rich carbohydrate sources like whole grains, fruits, starchy vegetables, and legumes, all of which provide essential fiber, vitamins, and minerals.
The good news? A well-planned plant-based diet is naturally higher in fiber, which slows down the digestion and absorption of carbohydrates. With the right strategy and support from a registered dietitian, it can absolutely be a suitable and balanced approach for those looking to manage their blood sugar levels [2].
Check out High Fiber Foods for more on fiber and fiber rich bar sources.
7. Not Reading Food Labels
Reading labels becomes especially important if you’re following a vegan or fully plant-based diet. Many processed or packaged foods may contain animal-derived ingredients, often added to achieve a certain taste, texture, or shelf stability.
Unless a product is clearly labeled with a vegan or plant-based certification, it’s a good idea to check the ingredients list for hidden animal-based additives like casein, gelatin, whey, or dried milk solids. Always read labels carefully if you’re aiming to stick to a fully plant-based or vegan diet.
8. Over-supplementing
A plant-based diet can be lower in certain nutrients like iron, calcium, and vitamin B12. If you’re not fully plant-based or vegan, it’s generally easier to meet your needs but, regardless of your diet, it’s always best to aim for whole food sources first. Even if your intake of certain nutrients is lower, they can still be obtained through a combination of naturally rich foods and fortified products. If you’ve reviewed your intake and are still struggling to meet your needs, then supplementing is something to discuss with your healthcare provider.
When it comes to supplements, more isn’t always better. If you have a deficiency, a supplement can absolutely help. But if you’re already getting enough from your diet, taking more may offer no additional benefit—or worse, could lead to negative effects.
This isn’t just one of the common mistakes when starting a plant-based diet, it’s a common nutrition pitfall across the board. Some nutrients have a tolerable upper intake level, especially those that are stored in the body over time. Excessive supplementation can increase the risk of toxicity and unwanted side effects. Always consult with a healthcare provider or registered dietitian before starting any new supplement.
9. Cutting Out Too Much Too Fast
Making major changes to your diet overnight can be tough, and for many, it’s simply not sustainable. That’s not to say it can’t be done, some people find it easier, especially if they’re highly motivated, such as those adopting a plant-based or vegan lifestyle for ethical reasons. But if that’s not you, here’s how I recommend easing into a more plant-based way of eating.
Start by making just one of your daily meals completely plant-based. Remember, a plant-based diet doesn’t require you to eliminate meat or fish entirely, but you’ll need to get comfortable with cooking and enjoying plant-based ingredients. Use your days off to experiment with new recipes and find out which plant-based proteins you enjoy most and how you like to prepare them.
After two to three weeks, build on that habit by making a second meal each day fully plant-based, or try alternating days with fully plant-based meals and meals that still include some animal products but with a greater focus on vegetables and plant-forward choices. If your goal isn’t to go fully vegan, that’s perfectly fine! Continue using this approach, or find a routine that works best for you to stay on track with a plant-forward lifestyle.
10. Not Drinking Enough Water
As mentioned above, if you’re eating plant-based, chances are you’re also getting more fiber. This is a common mistake not just for those starting a plant-based diet, but for anyone trying to increase their fiber intake.
While a high-fiber plant-based diet can support healthy digestion, that digestion isn’t going to work as smoothly if you’re not staying hydrated. Fiber needs water to function properly and help prevent issues like bloating or constipation.
11. Assuming All Plant-Based Milks Are Equal
Some non-dairy milks are fortified with protein, vitamin B12, calcium, and vitamin D, while others are not. This fortification makes them more nutritionally comparable to cow’s milk. If you’re using plant-based milk as a one-to-one replacement for cow’s milk, it’s important to choose fortified options to ensure you’re getting these essential nutrients—especially if you’re not getting enough from other sources.
You may also want to check out our post on Top 9 Low-Sugar Plant-Based Milk Alternatives, where we dive deeper into nutrient fortification, cost, and protein content of 9 different plant-based milk options.
12. Ignoring Omega-3 Fats
Omega-3s are essential for heart and brain health. There are three main types of omega-3s: EPA, DHA, and ALA. While EPA and DHA are not technically essential (meaning our body can produce them, but only in small amounts), they are mainly found in fatty fish or fish oils. You can also get them from algae oil-based supplements. If you’re choosing an algae-based supplement, be sure to pick one that contains both EPA and DHA together.
To help you decide which omega-3 option is best for you, check out our post on Plant-Based Omega-3 vs Fish Oil: A Dietitian’s Review.
On the other hand, ALA (an essential omega-3) is found in plant-based foods such as flaxseeds, soybean oil, chia seeds, hemp seeds, and walnuts. ALA is what our body can convert into EPA and DHA in the liver. But ALA also plays a role in metabolism and helps protect against oxidative stress and inflammation [3].
13. Not Listening to Your Body
Cravings, changes to your skin, hair, or nails, energy dips, constant hunger, or digestive issues could all be signs that you’re getting too much or too little of a particular nutrient. It’s easy to get anxious when you try to diagnose these symptoms on your own, so it may be beneficial to consult a healthcare professional or dietitian to pinpoint the cause of the imbalance.
14. Failing to Batch Cook or Meal Prep
There will always be weeks when things don’t go as planned, and you’ll have to rely on more convenient options. However, meal prepping a few staples like beans, grains, or roasted vegetables can make a big difference in helping you balance your time and stay on track with your plant-based diet.
15. Doing It Alone Without Support
If you’ve made, or think you might have made, some of these mistakes when starting a plant-based diet, you’re likely not alone. Talk to friends or family members to see if any of them would be interested in joining you on your journey toward eating more plant-based.
Following credible plant-based dietitians (like myself!) on social media can also help provide reliable information. If it feels like too much to plan and learn on your own, consider working with a registered dietitian who can provide clarity amidst the swamp of misinformation we all face today.
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Take away
Understanding these 15 common mistakes when starting a plant-based diet can help set you up for long-term success. We all slip up with nutrition from time to time but, with this guide, hopefully you’ll avoid a few of the more common ones. With a little planning and the right tools, a plant-based lifestyle can be flexible nourishing, and satisfying to help support your needs.