Total Rating
7.2
out of 10
7.3
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with egg-derived nutrients but may elevate LDL in some individuals.
7
Moderately improves metabolic markers but may vary based on dairy quality and overall dietary balance.
Micronutrients ⓘ
7
Provides adequate coverage for most essential micronutrients but has potential gaps in vitamin D and iron absorption without careful planning.
7
Provides adequate coverage of most essential micronutrients but requires careful planning to avoid deficiencies in vitamin D and iron.
Nutrient Density ⓘ
7
Provides moderate nutrient density through eggs and diverse plant foods but may lack phytonutrient diversity and optimal bioavailability in some nutrients.
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
Overall Health ⓘ
7
Provides balanced nutrition with key nutrients but may require supplementation for optimal long-term health.
7
Provides adequate nutrients with supplementation but carries risks of deficiencies in B12, iron, and omega-3s without careful planning.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to dietary restrictions compared to omnivorous diets.
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel scenarios but requires careful planning for meal variety and long-term adherence.
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
Practicality ⓘ
9
It is affordable, widely accessible, and easy to plan and prepare, fitting seamlessly into daily routines without significant logistical or financial barriers.
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may struggle with sustained satiety without careful balance of complex carbs and healthy fats.
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from plant-based sources, supporting gut and metabolic health.
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and fiber intake but lacks fermented foods and may miss some prebiotic variety.
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
Hormonal Support ⓘ
7
Provides adequate protein and micronutrients for hormone synthesis but lacks diversity in fat sources and may miss some key micronutrients compared to balanced omnivorous diets.
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
Macro Balance ⓘ
7
Provides adequate protein and balanced fats but may lack flexibility for diverse goals and energy needs.
6
Provides adequate protein and fiber but may struggle with optimal fat balance and nutrient density without careful planning.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from eggs and dairy with excellent amino acid profiles and digestibility.
7
Provides adequate complete protein from dairy but may require careful planning to balance amino acids and meet sufficiency.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
Body Composition ⓘ
6
Provides adequate protein and supports fat loss with moderate muscle preservation but may lack optimal hormonal and metabolic synergy for maximal body composition outcomes.
7
Supports moderate fat loss and lean mass preservation with adequate protein from dairy, but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Offers moderate control over calorie intake through satiety from eggs and plant-based fiber but lacks inherent structure for consistent energy management.
7
Offers moderate flexibility for calorie adjustment but lacks inherent structure to ensure consistent energy intake control.
Lean Mass ⓘ
6
Provides adequate protein and energy but may struggle with optimal amino acid balance and MPS support compared to omnivorous diets.
6
Provides adequate protein and energy for lean mass preservation if well-planned, but risks muscle loss without strict adherence to protein and caloric needs.
Athletic Support ⓘ
7
Provides adequate protein and calories but may require careful planning to meet all macronutrient and micronutrient needs for optimal athletic performance.
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
7
Provides moderate satiety and protein intake but lacks strong evidence for sustained fat loss compared to other diets.
7
Provides moderate calorie deficit and satiety through fiber and dairy, but lacks strong evidence for sustained fat loss compared to other diets.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.