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.
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.
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

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
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

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
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

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
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

Two supporting stars
01 - Water
Water plays a huge role in nearly every function of the body, from temperature regulation to digestion.
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

Summary
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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.
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The Nourish Method consists of nine groups: assorted vegetables, dark leafy greens, fruits, grains & starches, nuts & seeds, legumes, dairy alternatives, water, and supplements.
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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.
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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.
Leave a comment
I love this!
I was wondering what group seitan would fit in the best - since it's made from gluten, it doesn't really seem like it fits with the legumes, but since it's so high protein it feels a little different from grains and starches.
The quantity mentioned in this is for all ages including children's?
I’m a creature of habit and tend to each the same breakfast every day. It would be very helpful to be able to copy and paste the whole meal rather than the individual ingredients. If this is possible could you tell me how please.
I love the app, I’ve been using it since three months now, great job 💚 I am wondering if optional ingredients and add-ins count into the nourish plan?
Omega 3 is not good its harmful
Hi I am moni, from India,very much like Your app but can't
use it as it is not based on Indian cuisine and specially the ingrediants used are not available here so it's my request please plan my diet based on Indian cuisine,which will be a great help to me
Hi Sadia, I was going to try this method out to see how it compares to how I normally eat, but have a question. Above in the grains/starches section, it shows that one slice of bread is one serving; however, when I add a sandwich to my daily plan in the app, only one yellow ball is lit up. Wouldn't it be 2 since I'm using 2 slices of bread? I'd love some clarification. Thanks :)
I have followed your website and videos on and off for a couple years now. But, I could never actually make the transition to a whole foods, plant based woe because it seemed so overwhelming and I was concerned about not getting the needed macros and micros. Last night on a whim I visited your site again for the first time in months and saw that you had released an app. Oh my gosh, it’s absolutely amazing! I can’t imagine the amount of work you’ve all put into this project. Your app was the final push I needed and I’ll be using it to finally start making the transition to a whole foods, plant based woe in the upcoming year. Sincere thanks!
Super excited for the android app! How much calcium do you recommend in fortified plant milks and yogurt? Thank you 🫶
I just got the app, and it's fantastic! =)
I wished it was possible to remove something from a recipe though. Sometimes I'll remove something I'm not a fan of (like dried fruit) from a recipe, but if I then add the recipe to my day it includes it. Which would mean I collect orbs I haven't actually "collected". Is there a way around this without having to custom make the recipe myself?
Is there pick up lime app on Android?
Love Pick up Limes and have been patiently waiting for the Android version of the app to come out! I checked the app store today and it says 'The early access programme is currently full. Space may open up later.' Just wanting to know when 'later' might be? I'm in New Zealand if that makes a difference?
Hi, you said to consider adding dark leafy greens If fortified dairy alternatives aren't available. How many portions of dark leafy greens would you recommend to add, in order to fill in the spot of 1.5 servings of dairy alternatives?
Love pick up limes. Long time subscriber and have made so so so many of your amazing recipes. I’m in the middle of some severe gut issues and have become aware of the importance of keeping the gut microbiome in a good place. The clear messaging everywhere is the importance of probiotic rich foods every day. I noticed the nourish method doesn’t have a spot for probiotics though. Can you tell me your reason for not including them?
I have started using the app today and I am really satisfied with it.
There's only one additional option that in my opinion should be added: many of us are not just cooking for ourselves, but for an entire family or for a partner as well. It would be great if the needs of these family members could be added when creating a meal plan, especially to have a complete groceries list to buy.
I can't wait to get this app when the android version comes out! I have been vegetarian and on/off vegan since I was 9 (I'm now 35). I started having a lot of health problems around 10 years ago and I just recently found out I have several severe vitamin deficiencies (b12, zinc, iodine, omega 3). I have always eaten a ton of fruits and veggies, but am not great about getting enough protein or fat sources all the time. I went to a dietician to try to learn how to combine my food to get enough nutrients from my diet and try to prevent nutrient deficiencies in the future. I now take supplements, but I would like to get as much as possible from food.
This app looks like everything I have been looking for. It looks like it will be able to give me way more help and guidance than any dr has been able or willing to give thus far. I am so grateful to you and your team for all of your hard work! This looks so incredibly helpful!
I got this app recommended and I love it! It makes it so much easier to pick healthy foods. When tracking in different apps I get so easily overwhelmed by all the choices that I pick something processed and easy most of the time. Also, the design is beautiful! The colours make it really fun to use!
I got a couple of questions:
- Is it possible to see the nutritional info when you add a single product like nuts or a banana? I cannot find it in the app
- On the total nutrients page I sometimes wonder where certain vitamins come from, is it somehow possible to click on a category and see which foods you ate that day added to it?
- Do you recommend to log everything and if so, how? For instance: at work they sometimes order vegan pizza. I can either add a product, but then I have to select a category (and I have no clue what to pick in that case) or I can add a recipe but I don’t have all the ingredients.
this is just what I need to keep track of my food intake ...(can I keep track in my head?......NOPE. ). I need to make sure I'm getting all the nutrients I need (at my age of 77). Thanks so much, this app is great and easy to use!
One of my favourite channels, I absolutely love the content. I am extremely grateful to discover your platform. You and your team are simply fab❤️
Hope it is available for Android soon! Congrats
I too, am very excited for the app! You all have done such an AMAZING job from what I can see so far. I am very much on board with this app! As a registered dietitian, I'm excited to share this with my patients for meal planning, especially for those patients who are curious about plant-based eating. I'm an android user myself, so I will eagerly wait for the app's arrival.😄
I'm so excited for this to arrive to android! I know you've said it's coming soon, but is there a rough estimate for a timeframe? Like days, weeks, months? I feel like this is going to encourage so much positive change to my eating habits! Thank you and the team for all your hard work and perseverance designing and creating this for us! I'm sure it's been quite a journey.
Simply put: the best nutrition App I have ever seen (and I have seen a few…)!
Congratulations for the outstanding work.
Are the recipes gluten free? Thanks.
Hi guys, thank you so much for your fantastic recipes, the informative articles and the wonderful videos. I never enjoyed cooking until I discovered your website! I hope the new App will be available on Android soon!!!