The Planetary Health Diet (PHD), a global reference framework developed by the EAT-Lancet Commission, offers a blueprint for a diet that is both nourishing and sustainable. This diet is primarily plant-based, but unlike a strict vegan or vegetarian approach, it incorporates modest amounts of animal products, including meat. The guidelines provide specific quantitative targets for different types of meat to balance nutritional needs with ecological limits.
Specific meat allowances in the Planetary Health Diet
For a standard 2,500-calorie per day diet, the PHD sets out clear, though often much smaller than average, weekly allowances for different types of meat. These figures represent the total weekly intake for an individual and are significantly lower than current consumption levels in most high-income countries.
Red meat
Red meat, including beef, lamb, and pork, has the lowest allowance due to its high environmental impact and potential health risks when consumed in excess.
- Weekly allowance: A maximum of 98 grams per week.
- Daily average: This translates to an average of just 14 grams per day.
- Practical serving: This is roughly equivalent to one medium-sized burger (about 4 ounces or 113g) per week. This minimal intake means red meat is an occasional treat rather than a dietary staple.
Poultry
While still limited, poultry like chicken is allowed in larger quantities than red meat.
- Weekly allowance: Up to 203 grams per week.
- Daily average: An average of 29 grams per day.
- Practical serving: This can be planned as one to two boneless, skinless chicken thigh servings throughout the week.
Fish
Fish is also included in moderation, offering a source of protein and omega-3 fatty acids.
- Weekly allowance: A total of 196 grams per week.
- Daily average: An average of 28 grams per day.
- Practical serving: This equates to about two modest-sized fish servings weekly. The PHD encourages making sustainable choices when sourcing fish.
Shifting to plant-based proteins
The fundamental shift in the PHD is sourcing the majority of protein from plants rather than animals. This is crucial for meeting both health and environmental targets.
- Legumes: Lentils, beans, and chickpeas are encouraged with an average daily intake of 75 grams. They are excellent sources of protein and fiber.
- Nuts and Seeds: A daily average of 50 grams provides healthy fats and protein.
- Eggs and Dairy: These animal products are also included in modest, optional amounts. One to two eggs per week and an optional glass of milk or cheese per day are suggested.
Comparison: PHD vs. average Western diet meat consumption
This table highlights the significant difference in meat consumption between the PHD guidelines and typical Western dietary habits, illustrating the scale of the necessary shift.
| Food Type | Planetary Health Diet (Weekly Average) | Average Western Diet (Approx. Weekly) | Shift Required |
|---|---|---|---|
| Red Meat | 98 grams (~3.5 oz) | 300–600+ grams | ~67-84% reduction |
| Poultry | 203 grams (~7.2 oz) | 400+ grams | ~50% reduction |
| Fish | 196 grams (~6.9 oz) | 200+ grams | Minimal, if current intake is low |
| Primary Protein Source | Plant-based (legumes, nuts) | Animal-based (meat) | Significant shift |
The rationale behind the reduced meat intake
The PHD's meat limits are based on a dual purpose: optimizing human health and protecting the environment.
Health benefits
Reduced consumption of red and processed meats is linked to a lower risk of non-communicable diseases like cardiovascular disease, type 2 diabetes, and certain cancers. By shifting the diet to emphasize plant-based foods, the intake of fiber, vitamins, and minerals increases, further promoting health.
Environmental sustainability
The production of animal products, particularly red meat, contributes disproportionately to environmental issues such as greenhouse gas emissions, land use, and freshwater consumption. The PHD's limits are designed to bring the global food system back within safe planetary boundaries. For example, studies show that producing 1 kg of beef requires significantly more feed and land and generates far more emissions than 1 kg of lentils.
Making the transition
Adopting the Planetary Health Diet does not require an immediate and drastic change, but rather a gradual shift in dietary patterns.
- Start small: Incorporate more plant-based meals into your weekly routine. Try swapping a meat-based dish for one focused on lentils, beans, or tofu.
- Rethink portion sizes: When eating meat, use it as a smaller component of the meal rather than the central focus. Focus on filling your plate with vegetables and whole grains.
- Explore new recipes: Find plant-based recipes that are both healthy and delicious. There is a vast and growing culinary world of plant-forward dishes to explore.
- Focus on diversity: To ensure you're getting all essential nutrients, vary your plant-based protein sources, combining legumes, nuts, seeds, and whole grains.
Conclusion
The Planetary Health Diet's approach to meat is not elimination, but moderation. By significantly reducing the intake of resource-intensive animal products, especially red meat, and shifting focus to plant-based proteins, it is possible to achieve a healthy diet for both the individual and the planet. While the weekly allowances for meat may seem low compared to typical Western diets, they are carefully calculated to provide optimal nutrition within sustainable ecological limits. Making conscious, gradual changes toward these guidelines can contribute to a more sustainable future while reaping substantial health benefits.
Optional outbound link
For a deeper dive into the science behind the Planetary Health Diet, you can read the original research summary from the EAT Forum.
