The Nourish Method in brief

Planning balanced meals can feel daunting, especially when you’re aiming for nutritionally complete vegan meal plans. That’s exactly why we created the Nourish Method: a simple, plant-based food framework designed to take the guesswork out of vegan nutrition. It focuses on nine essential food groups that support a well-rounded, nutrient-rich eating pattern: assorted vegetables, dark leafy greens, fruits, grains & starches, nuts & seeds, legumes, dairy alternatives, water, and supplements. Whether you’re newly vegan or have been plant-based for years, the Nourish Method offers gentle guidance and flexible targets to help nourish your body with plants, one delicious bite at a time.

Why we made it

Most traditional food guides are built with animal-based products in mind, which can make vegan meal planning a little tricky. Remove those foods without thoughtful replacements, and you might end up with nutritional gaps, or even long-term health problems. We created the Nourish Method to fill that gap. It’s a supportive and inclusive tool for anyone exploring or embracing a vegan or plant-forward lifestyle. While everyone’s needs are unique, the Nourish Method provides a reliable starting point and a reminder to enjoy variety, stay flexible, and feel confident in your daily meals.

The Nourish Method is not a substitute for medical advice. For personalized guidance, it’s always best to consult with a registered dietitian or healthcare professional.

Backed by science

We didn’t just make this up. The Nourish Method was crafted through in-depth research, with over 100 scientific papers reviewed and insights gathered from plant-based nutrition experts. We tested it against existing models and analyzed thousands of vegan meal plans to ensure it supports a wide range of nutritional needs. That includes key life stages like plant-based pregnancy, breastfeeding, menopause, and active lifestyles. The goal was to create a flexible and inclusive framework for nourishing living, no matter the chapter of life.

 The foundational seven

These seven core nourish groups form the foundation of balanced plant-based eating. They help ensure we’re getting a wide range of nutrients, without the need to overthink every meal. These general serving suggestions are a helpful starting point for the average adult, but they’re flexible based on your needs. You can adjust them depending on your age, activity level, and health goals.

Pro-tip: Personalize your Nourish targets based on your age, activity level, and goals - or even set your own custom targets in the Pick Up Limes mobile app.

Once we know what to focus on, the next question is usually how much. So, let’s take a closer look at each group, along with sample serving sizes to make them easier to work into your everyday meals.

01 - Dark leafy green vegetables

Dark leafy greens, such as bok choy, kale, and spinach, are powerhouse veggies packed with nutrients like calcium, folate, iron, and vitamin K. One serving is equal to:

  • ½ cup (80 g) cooked dark leafy greens
  • 1 cup (30 - 90 g) uncooked dark leafy greens
Aim to enjoy 1½ servings of dark leafy greens per day. 
chickpea kale curry featuring leafy greens
If you’re struggling with how to add in more dark leafy greens, consider adding them to sauces, curries, pasta, and soups! They reduce in volume when cooked, making them easier to enjoy.

02 - Assorted vegetables

From vibrant bell peppers to earthy carrots, every colour brings unique nutrients. The more variety, the better! A serving of assorted vegetables is equal to:

  • ½ cup (80 g) diced fresh, frozen, and canned assorted vegetables
  • ½ cup (80 g) cooked assorted vegetables
Aim for at least 2 ½ servings of assorted vegetables each day.

03 - Fruit

Fruits offer a natural sweetness, bright colours, and nutrients like fibre that support healthy digestion and gut health. A serving of fruit is equal to:

  • ¼ cup (30 g) of dried fruit
  • ½ cup (80 g) of fresh, frozen, or canned fruit
  • 1 medium-sized fruit
Aim for 2 servings of fruit daily, such as apples, berries, or melons.
a strawberry mango smoothie bowl which features fruits as a food group
Smoothies are a super fun way to sneak in multiple servings of fruits and vegetables at once.

04 - Grains & starches

Grains and starches are filled with nutrients, including carbohydrates and B-vitamins that support energy levels and feelings of fullness. Some common staples and their serving sizes include:

  • 1 medium slice of bread or ½ bagel (50 g) 
  • ½ cup (2 oz, 55 g) dry pasta or noodles
  • 1 cup (4 oz, 115 g) cooked pasta or noodles
  • ½ cup (75 - 120 g) cooked grains, such as rice, quinoa, and oats
  • ¾ cup (150 g) starchy vegetables, such as potatoes
Aim for at least 3½ servings each day of grains and starches.

05 - Nuts & seeds

Nuts and seeds provide a flavourful and nutritious mix of beneficial fats and minerals. If you're searching for omega-3 sources for vegans, this is a key group. A serving of general nuts and seeds is:

  • 2 Tbsp (30 g) nut or seed butter
  • ¼ cup (30 - 40 g) nuts or seeds
  • ¼ cup (25 g) nut-based flour

A serving of nuts or seeds is considered omega-3 rich if it meets the minimum target of omega-3 fats. For example:

  • 2 Tbsp (15 - 20 g) flaxseeds
  • 2 Tbsp (15 - 20g) chia seeds
  • ¼ cup (40 g) hemp seeds
  • ⅓ cup (35 g) walnuts
Aim for at least 1½ servings of nuts and seeds each day, including omega-3-rich sources where possible.
a variety of nuts and seeds, including walnuts for a source of omega-3 fats
Walnuts, flax seeds, and chia seeds are vegan champions when it comes to nuts and seeds rich in omega-3 fats.

06 - Legumes

This group helps bring plant-based protein, iron, and zinc to the table, which supports building and repairing tissues. It includes beans, lentils, tofu, tempeh, edamame, meat alternatives, and more. Some sample servings include:

  • 2 Tbsp (30 g) peanut butter
  • ½ cup (80 g) tempeh
  • ½ cup (30 g) meat successors, such as mock chick’n pieces
  • ¾ cup (115 g) edamame and peas
  • ¾ cup (125 - 150 g) cooked beans and lentils
  • ¾ cup (180 g) tofu
Aim for at least 1½ servings of legumes each day. If you’re older, highly active, or simply need more protein, additional servings can help support your energy, strength, and recovery.

07 - Fortified dairy alternatives

Fortified dairy alternatives are a convenient way to get key nutrients like calcium and vitamin D to support strong bones and healthy muscle function. While you can also find calcium in foods like dark leafy greens and some grains, fortified products can make it easier to meet daily needs. A serving includes:

  • ½ cup (70 g) fortified plant-based cheese
  • ¾ cup (195 g) fortified yogurt
  • 1 cup (240 mL) fortified plant-based milk beverages
Aim for at least 1½ servings of fortified dairy alternatives daily. 
granola cups filled with calcium rich vegan yogurt
If fortified dairy alternatives aren't available, consider increasing your intake of nutrient-rich foods like dark leafy greens or fortified grains to help meet calcium needs.

Two supporting stars

01 - Water

Water plays a huge role in nearly every function of the body, from temperature regulation to digestion.

Experts often recommend aiming for around 8 cups of fluids daily, including water, tea, or other hydrating drinks. Ultimately, though, listen to your body’s thirst signals.

02 - Supplements

Even with a solid meal plan, some nutrients are tough to get from food alone. Experts often recommend the following supplements for vegans: 

  • Vitamin B12: essential for nerve function, red blood cell production, and energy metabolism.
  • Vitamin D: supports immune function and helps maintain strong bones.
  • Omega-3: a plant-friendly way to support brain and heart health.

Try it hands-on

Knowing what to eat is one thing, and figuring out how to make it work day-to-day is another. That’s where the our vegan meal planning app comes in. It brings the Nourish Method to life with tools designed to make plant-based eating joyful and doable:

✔️Recipe inspiration

✔️ A smart grocery list

✔️Customizable daily targets

✔️ Support for vegan meal prep and nutrition tracking

A teaser of the Pick Up Limes Mobile app which is a tool that supports vegan meal planning and vegan nutrition
Check out the PULmobile app for recipe inspiration, grocery list support, and to use the Nourish Method hands-on. 

Summary

  1. The Nourish Method is a framework: it's a science-backed tool validated to give us a framework to meet our nutrition needs from plants.

  2. The Nourish Method consists of nine groups: assorted vegetables, dark leafy greens, fruits, grains & starches, nuts & seeds, legumes, dairy alternatives, water, and supplements.

  3. Embrace imperfection: the Nourish Method encourages enjoying a variety of foods from these groups, but we don't have to be perfect. It's just about being more mindful about our food choices. 

  4. The PUL App takes it a step further: it's a personalized and vegan app with a built-in meal planner that offers tasty, practical inspiration tailored to your goals.