The Nourish Method in brief

Planning balanced meals can be daunting, so we're excited to share a new tool to support plant-based eating - the Nourish Method! The Nourish Method is essentially a food guide that provides a simple set of targets for different food groups. It's made up of nine groups, including assorted vegetables, dark leafy greens, fruits, grains & starches, nuts & seeds, legumes, dairy alternatives, water, and supplements. It's a system that makes it easier to confidently nourish our cells and keep food exciting.

Filling the gap in traditional food guides

Conventional food guidelines fall short when it comes to catering to the unique needs of plant-based lifestyles. They typically include animal-based foods, and simply eliminating these foods without finding suitable substitutes can lead to an imbalance in nutrition - and even health problems. The Nourish method is meant to fill this gap by providing a framework specifically designed for plant-based eaters. While everyone's different, the Nourish Method can provide a starting point - reminding us to enjoy a variety of foods from these groups without having to strive for perfection.

The Nourish Method is not a substitute for medical advice. It's best to consult with a healthcare professional, such as a dietitian, for personalized recommendations.

Backed by science

The Nourish Method was crafted through extensive research and validation by a team of experts. The research phase involved studying more than 100 research papers and gathering insights from various plant-based nutrition specialists. To ensure the method's effectiveness, it underwent a rigorous validation process. This included comparing the Nourish Method to other trusted platforms, and carefully analyzing thousands of meal plans to ensure the most optimal nutrition for different demographics.

The foundational seven 

Embracing the Nourish Method empowers us to supply our body with the nutrients it needs to thrive. While the targets are designed for an average adult, they can be personalized to meet specific requirements. For those interested in more tailored targets, the PUL mobile application is able to estimate needs based on factors like age, sex, height, weight, and activity level. In the app, you also have the ability to input your own custom targets for groups if you wish. To make it simpler for us to incorporate these groups in general though, we've summarized sample serving sizes for common items.

01 - Dark leafy green vegetables

Dark leafy greens, such as bok choy, kale, and spinach, are packed with nutrients that are incredibly beneficial for our health. For example, they're particularly rich in calcium, folate, iron, and vitamin K which helps support overall health. 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
Dark leafy greens reduce in volume when cooked, making them easier to enjoy.  Consider adding them to sauces, curries, pasta, and soups.

02 - Assorted vegetables

The vibrant colours of vegetables represent different nutrients, which is why it's ideal to enjoy a rainbow of different colours. 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 delightful sweetness while also providing nutrients like fibre that promote 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.
Smoothies are a delicious way to pack in a variety of fruits and vegetables! 

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, with some sources particularly rich in omega-3 fats. 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 and seeds is considered omega-3 rich if it meets minimum omega-3 fat targets. 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, with omega-3-rich sources where possible.
Some omega-3-rich nuts and seeds include walnuts, flax seeds, and chia seeds.

06 - Legumes

Legumes are a wholesome source of protein that support the development and repair of different parts of the body. They include beans, peas, lentils, peanuts, and meat successors. Some serving sizes 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. Populations that need more protein, such as older adults or those who enjoy high levels of exercise, may benefit from additional servings of legumes.

07 - Fortified dairy alternatives

Fortified dairy alternatives provide a reliable supply of nutrients like calcium and vitamin D that promote bone and muscle health. There are other sources of calcium, such as leafy greens, but if fortified products are accessible and desirable, they may be more convenient. A serving is considered:

  • 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. 
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

Our bodies rely on water to function properly, as it is involved in numerous vital processes.

Experts suggest striving for 8 cups of fluids like water or tea daily - but this can be modified to satisfy your own thirst levels.

02 - Supplements

While we strive for food first, supplements are helpful to fill in gaps.

Experts recommend that those following a plant-based lifestyle consider taking a vitamin B12, vitamin D, and algae-based omega-3 supplement. 


  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. 


Knowing what foods to eat is one thing, but figuring out how to realistically include them is a whole other challenge. Check out our iOS mobile app for recipe inspiration, grocery list support, and to use the Nourish Method hands-on. Android version coming soon!