At Kitchen Adventure, we would like to show is how many diverse ways vegetables, grains, and fruits can be used to create healthy, homemade meals rich in vitamins and fiber — meals that can bring more variety and balance into our diets.

Even so, we often receive comments or questions that made us decide it was worth addressing some of the biggest myths surrounding plant-based eating.

Myth #1: “Plant-based diets don’t contain enough protein”

This is probably one of the most common myths out there. If we look around today, it almost feels as if the food industry is obsessed with protein. Nearly everything is labeled as “high protein,” supermarkets are filled with protein desserts and shakes, and products once marketed mainly to bodybuilders are now consumed even by people who have never set foot in a gym.

The truth is that, in general, modern populations suffer far more from fiber deficiency than protein deficiency — especially in Europe and North America.

In reality, we can get the protein we need from legumes (beans, lentils, chickpeas), tofu, soy products, nuts, seeds, and whole grains.

Plant proteins also often contain more fiber, antioxidants, and less saturated fat than many animal-based protein sources.

Of course, this does not mean we want to convince anyone to stop eating meat entirely. But if we do consume meat, it is worth leaning toward options with a lower environmental footprint — such as poultry — and reducing foods like beef.

Myth #2: “Plant-based automatically means healthy”

Unfortunately, not every plant-based food is healthy. Just think about chips, sugary breakfast cereals, or ultra-processed vegan meat substitutes. They may all be plant-based, but that does not automatically make them nutritious.

Research suggests that what matters most is not whether a product is free from animal ingredients, but whether it is minimally processed and nutritionally balanced. In other words: the best option is often to cook real food at home ourselves (and we happen to have some great recipes to help with that).

Myth #3: “Vegans are always vitamin deficient”

A well-planned plant-based diet can be nutritionally adequate for many people, but there are certain nutrients that require special attention.

The most important one is vitamin B12. Scientific evidence is very clear on this: plant foods alone are not reliable sources of B12, so people following a fully plant-based diet should consume fortified foods or take supplements.

In addition, some individuals may need to pay closer attention to:

  • iron
  • iodine
  • vitamin D
  • calcium
  • omega-3 fatty acids

This does not mean that plant-based eating is “dangerous” — only that it requires conscious planning, just like any genuinely healthy diet does.

Myth #4: “Everyone must completely give up meat”

Science does not say that everyone needs to become 100% vegan. Even increasing the amount of plant-based foods we eat while reducing excessive consumption of red and processed meats can have positive effects on both health and the environment.

This is also the philosophy Kitchen Adventure wants to promote — which is, in many ways, a return to the eating habits of our grandparents, when meat was not necessarily served every single day. The difference is that today we have access to a much wider variety of plant-based ingredients and products, and most of us no longer need to preserve vegetables for winter ourselves (although homegrown and home-preserved food is still hard to beat!).

Many people successfully follow so-called “plant-forward” or “flexitarian” diets, where plant foods dominate but smaller amounts of animal products are still included. This can also be a healthy and realistic approach. Most importantly, we should try to minimize ultra-processed foods in our diets.

Myth #5: “Plant-based diets lead to weak physical performance”

Many elite athletes, ultrarunners, cyclists, and strength athletes follow partially or fully plant-based diets, so this claim simply does not hold up.

When it comes to athletic performance, what truly matters is adequate nutrient intake and proper recovery — not whether someone eats meat or not. And of course, actually training helps too.

Current scientific evidence does not support the claim that a well-planned plant-based diet inherently reduces sports performance.

And let’s be honest: deep down, you already knew that weak physical condition is much more likely to come from too much chocolate, chips, candy, and endless Netflix marathons than from eating vegetables...

So what does science say overall?

Based on current research, a well-balanced, whole-food plant-based diet may support cardiovascular health, reduce the risk of certain chronic diseases, improve fiber intake, and have a lower environmental impact — especially when compared with the unhealthy dietary patterns that currently contribute to diabetes, cardiovascular disease, and obesity across Europe.

These unhealthy patterns typically include excessive consumption of refined carbohydrates, added sugars, empty calories, and ultra-processed foods.

So why not give some of our delicious plant-based recipes a try — even just a few times a week?

This article was written as part of the Kitchen Adventure project. More information available here.

(Photos: Pexels.hu)