Level One: The Carnivore Level

At Level One, also called the Carnivore level, the diet consists primarily of animal-based foods with very limited variety and quantity of plant foods.

Individuals at this level strongly prefer non-vegetarian meals and may believe that plant foods are primarily meant for animals rather than humans.

At this stage, about 90% of total calories come from animal foods and about 10% come from plant foods.

Common foods include:

• Meat

• Poultry

• Fish

• Eggs

• Dairy

Plant foods are consumed in very small amounts, if at all.

Level Two: The Omnivore Level

At Level Two, the Omnivore level, there is still a strong preference for animal-based foods, but plant food intake begins to increase.

People at this level typically consume animal foods in most meals, but they start incorporating plant foods due to:

• Health awareness

• Cultural influences

• Lifestyle choices

At this stage, about 70% of calories come from animal foods and 30% come from plant foods.

Moving from Level One to Level Two represents a meaningful shift, an increase of roughly 20% more plant-based calories.

Even this small change can improve fiber intake, micronutrient density, and gut health.

Level Three: The Vegetarian Level

At Level Three, the diet becomes ovo-lacto vegetarian.

This means:

• All forms of meat are excluded

• Fish and seafood are excluded

However, some animal products may still be included, such as:

• Dairy products

• Eggs

• Honey

At this level, about 70% of calories come from plant foods and 30% come from eggs and dairy.

Plant foods become the foundation of daily meals, while animal foods play a supporting role.

Level Four: The Plant-Forward Level

At Level Four, individuals follow a predominantly plant-based diet most of the time but maintain flexibility.

This means they primarily eat plant foods but occasionally include animal foods when needed.

Typical foods may include:

• Eggs

• Dairy

• Occasional fish or meat

At this stage, 90% of calories come from plant foods and 10% come from animal foods.

This approach offers flexibility without rigidity, making it easier to sustain in real-world situations like travel, dining out, or social gatherings.

For many people, this level provides the best balance between health, practicality, and long-term sustainability.

Level Five: The Vegan Level

At Level Five, individuals follow a strict vegan diet.

The vegan diet is the most restrictive form of plant-based eating because it excludes all animal-derived foods.

This means eliminating all animal-derived products, including:

• Meat

• Poultry

• Fish

• Dairy

• Eggs

• Honey

At this stage 100% of calories come from plant foods

These foods typically include:

• Fruits

• Vegetables

• Whole grains

• Legumes

• Nuts

• Seeds

Many individuals also extend the vegan philosophy beyond food into other aspects of life, such as clothing, cosmetics, and lifestyle choices.

In practice, Level Four, the plant-forward approach, offers the best balance for most individuals seeking optimal health and long-term sustainability.

This level supports:

✅ Strong metabolic health

✅ Balanced body composition

✅ High nutrient density

✅ Long-term dietary adherence

When discussing ideal body composition, we typically refer to:

• 22–25% body fat for women

• 12–15% body fat for men

This range allows for good energy levels, metabolic efficiency, and overall health.

Another major advantage of the plant-forward level is flexibility.

Animal foods can act as survival foods in situations where plant-based options are limited—such as travel, dining out, or social events.

The key principle is simple:

‘Your default foundation should remain whole, unprocessed plant foods.’

At the same time, if someone strongly believes in following a fully vegan lifestyle, that choice deserves complete respect.

This framework is not about right or wrong, it’s about informed decision-making.

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1. What is a plant-forward diet?

A plant-forward diet focuses primarily on whole plant foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds while allowing flexibility with animal foods when desired.

2. What is the difference between a plant-based diet and a plant-forward diet?

A plant-based diet generally emphasizes foods from plants and may exclude most animal products. A plant-forward diet prioritizes plant foods but allows occasional animal foods, making it more flexible.

3. What are the five levels of plant-forward eating?

The five levels are:

• Carnivore
• Omnivore
• Vegetarian
• Plant-Forward
• Vegan

Each level differs in the proportion of plant and animal foods consumed.

4. Is a plant-forward diet healthy?

A well-planned plant-forward diet can support heart health, digestive health, weight management, and overall wellness by increasing nutrient-dense plant foods.

5. Why is the plant-forward approach considered sustainable?

The plant-forward approach offers flexibility while encouraging healthier eating habits. This makes it easier to maintain long term compared to highly restrictive diets.

6. Can you build muscle on a plant-forward diet?

Yes. A plant-forward diet can provide sufficient protein through foods such as legumes, tofu, tempeh, dairy, eggs, and occasional animal products, depending on the level followed.

7. Is a vegan diet healthier than a plant-forward diet?

Both approaches can be healthy when planned properly. The best diet is often the one that aligns with your health goals, lifestyle, preferences, and ability to maintain it consistently.

8. What foods are included in a plant-forward eating plan?

Common foods include:

• Vegetables
• Fruits
• Whole grains
• Legumes
• Nuts and seeds
• Herbs and spices

Some people may also include eggs, dairy, fish, or meat occasionally.

9. Which level of plant-forward eating is best for most people?

Many people find Level Four (Plant-Forward) to be the most practical because it emphasizes whole plant foods while allowing flexibility for travel, social events, and personal preferences.

10. How do I transition to a more plant-based lifestyle?

Start by increasing vegetables, fruits, legumes, and whole grains in your meals. Gradually reduce highly processed foods and make plant foods the foundation of your diet without feeling restricted.