Our editorial foundation
The EAT-Lancet diet, made practical.
Food connects our health to the health of the planet. Feast on the Planet turns the EAT-Lancet Planetary Health Diet into recipes and ideas that work at an ordinary family table.
Progress, not purity. More plants, animal foods in smaller and flexible amounts, and no demand for a perfect plate.
Why food?
A daily choice with collective reach
One dinner is small. Repeated across weeks and households, food choices influence what gets grown, produced and sold. That is why changing the balance of a plate can be a meaningful part of protecting human health, climate, nature and future food security.
What if your country ate this way? Test 138 countries And you? Check where your plate stands How many lives could it save? See the health estimate-
Healthy
Built from health evidence first, a varied, plant-rich pattern puts vegetables, fruit, whole grains, legumes, nuts and seeds at the centre. The 2025 Commission estimates it could prevent up to 15 million deaths a year.
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Sustainable
The framework connects what we eat with the environmental limits within which food must be produced.
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Just
A better food system also needs to be accessible, culturally adaptable and fair to the people behind it.
What that means here
Less, not never
We still cook with meat, fish, eggs and dairy. A recipe does not have to be vegan to belong here. We use animal foods more thoughtfully, make room for plants, and look at the pattern across the week instead of judging one meal in isolation.
- Plants get more space on the plate.
- Animal foods can stay, in flexible amounts.
- Family, culture, budget and enjoyment still matter.
- Better habits beat an impossible standard.
On our recipes: a little context, without a lecture
Our editorial recipes include one short note about the “less, not never” approach. It does not calculate or display an EAT-Lancet score, rank the dish or turn animal-sourced food into a warning.
From the framework to your table
EAT-Lancet-Inspired Recipes for Everyday Life
Not sure where to start? Explore our hand-picked EAT-Lancet-inspired recipes: more vegetables, beans, whole grains and nuts, with room for animal foods. Less, not never.
The EAT-Lancet Way
Good for you. Good for the planet.
A simple, science-backed way of eating that puts more plants on your plate and keeps animal foods in balance.
The 2025 EAT-Lancet Commission brings health, environmental sustainability and justice into one food-system framework. Its Planetary Health Diet uses flexible ranges that push plants forward while keeping room for different cultures, needs and animal foods.
Daily targets
For roughly 2,400 kcal/day. Bar length shows the reference amount, on the same scale for every food.
Mostly plants
| Vegetables | 300 g200–600 g |
|---|---|
| Fruits | 200 g100–300 g |
| Whole grains | 210 g |
| Legumes | 75 g0–150 g |
| Tree nuts & peanuts | 50 g0–75 g |
| Starchy roots & tubers | 50 g0–100 g |
Animal-sourced foods
| Dairy products | 250 g0–500 g |
|---|---|
| Chicken or other poultry | 30 g0–60 g |
| Fish & shellfish | 30 g0–100 g |
| Eggs | 15 g0–25 g |
| Beef, pork or lamb | 15 g0–30 g |
Limit the extras per day
- Unsaturated plant oils 40 g
- Added sugars 30 g
- Palm or coconut oil 6 g
- Lard, tallow, butter 5 g
- Sodium < 2,000 mg
These are population-average targets from the EAT-Lancet Summary Report, not a strict prescription for every person.