Follow a whole-food plant-based diet with a daily checklist
Eat whole plant foods with little added oil, tick a daily checklist of beans, berries, greens, cruciferous vegetables, flaxseed, nuts, spices and whole grains, and keep vitamin B12 covered.
The whole-food plant-based protocol combines a plant-only, low-oil pattern with a Daily-Dozen-style checklist: beans, berries, other fruit, greens, cruciferous and other vegetables, flaxseed, nuts, spices and whole grains. Each tick is progress, and partial days count too.
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- Vitamin B12 from fortified foods or supplements
Limits
- No animal foods
- Added oil: at most 5 g/day
How AumniVIDA follows it with your data
- Tick the checklist from your meals. Logged meals fill the daily boxes. Serving sizes are AumniVIDA's own conversions and are labelled as such.
- Keep B12 visible. A vegan diet needs B12 from fortified foods or a supplement, so the target stays on your scorecard.
- Watch the other nutrients. Iodine, vitamin D, calcium and omega-3 appear with their coverage from your logged food.
- Fill missing boxes. The coach suggests foods you already eat that would tick the boxes you missed.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The protocol cites a 2017 study in the Journal of the American College of Cardiology on healthful and unhealthful plant-based diets and coronary heart disease. The healthful pattern, built on whole plant foods, was linked with lower risk.
Before you start
Talk to your clinician about B12, iron or other levels if you are pregnant, breastfeeding or managing a condition on a plant-only diet. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.