Eating a more plant-based diet is becoming more and more popular for many reasons. Here at Nutrient Rescue, our Shots are made only from plants, so we wanted to talk a bit about how you could start to get more plant-based in your diet.

There is no surprise that plant-based diets are not only becoming more popular but easier to incorporate into modern life. Maybe you or someone you know has already made the switch to eating more plant-based foods. But what are the benefits of eating plant-based foods? What does plant-based actually mean and how can you maintain a plant-based diet?

This month, we would like to help answer some of your plant-based questions for the newbies among us, alongside reaffirming what our plant-based followers may already know.

What exactly does ‘plant-based’ mean?

In simple terms, it means making plant-based food the centre of your meals. Foods like fruits, vegetables, legumes, whole grains, nuts and seeds would all be considered plant-based, and so a plant-based diet means consuming more of these, and cutting back or removing meat and other animal products such as eggs and dairy.

There are no hard and fast rules when it comes to plant-based. It might mean plant-based meals three or four nights of the week, or it could be a total commitment to plant power (i.e. going completely vegan!).

Why make the change?

People choose to follow plant-based diets for a range of reasons, and eating more plant-based may provide a range of health benefits including:

  • Boosting your immune system
  • Reducing inflammation
  • Helping you maintain a healthy weight
  • Increasing fibre intake 
  • Lowering levels of 'bad' cholesterol
  • Reducing your risk of heart disease
  • Reducing your risk of cognitive impairment
  • Reducing the risk of certain cancers
  • Improving gut health

So, where to begin?


Eating plant-based doesn’t necessarily mean eating healthy. Oreos, hot chips and soft drinks are mostly vegan! It's important you are getting the right amount of protein, carbohydrates, fats and vitamins from your plant-based alternatives. 


Breakfast is a great place to start. Try swapping bacon and eggs for a smoothie, plant-based yogurt or veggie-loaded toast options. You can check out our recipe for a “5 a day smoothie” by clicking this link.


Stock up on fresh produce, either from your local supermarket or farmer’s market. Keep lots of options in the fridge and fruit bowl.
Be creative 

Try new ways to make your plant-based meals fun, exciting and delicious from eye-catching presentation to flavourful ingredients.

Start slow 

You don’t have to get it perfect right away, but you can gradually make lifestyle changes that build into a long-term, positive shift.

Get enough nutrients 

Always ensure you are getting some extra plant goodness on the side! Nutrient Rescue shots are a great option for busy lives. We’ve searched out some of the best New Zealand-grown superfoods available, then powdered them into shots to make it easy for you to boost your daily nutrition intake.

We paired up with EasiYo Yogurt to create our delicious and nutritious ‘5 a day smoothie’, to pack your breakfast with plant power. Blend all ingredients together until smooth and enjoy! 

You’ll need:

  • 1 banana, peeled (frozen or fresh)
  • ½ cup mixed berries
  • 1 orange, peeled and deseeded*
  • 20ml chai syrup/ 1 Tbsp chai powder - (substitute with ½ tsp cinnamon, a pinch of nutmeg and 1 tsp honey)
  • ½ tsp vanilla extract
  • 1 cup unsweetened plant-based milk
  • 1 cup EasiYo Plant Based Original Yogurt
  • 1 scoop Double Shot

*Can also be substituted with ½ cup orange juice.

It’s important to keep in mind that a plant-based diet may not be for everyone. But, if you’re looking to shake things up in a way that’s good for your health and the planet, then why not give it a go. 


9 Scientific Benefits of Following a Plant-Based Diet

5 benefits of a plant-based diet

Dial up your nutrition the smart way

with our blend of 100% natural nutrient-dense superfoods

100% natural

Vegan friendly

Gluten free

Preservative & additive free

No refined sugars

Traceable ingredients