A plant-based or plant-forward eating style emphasizes foods mostly derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans, without exclusively excluding meat or dairy, aiming for at least 2/3 of each meal from plant sources, delivering ample nutrients like fiber, healthy fats, protein, vitamins, and minerals.

  • Plant-based eating centers on foods from plants, comprising fruits, veggies, nuts, seeds, oils, whole grains, legumes, and beans.
  • It doesn’t necessarily mean avoiding meat or dairy entirely but focuses on choosing more plant-derived foods.
  • A balanced plate usually contains at least 2/3 of plant-based options.
  • This dietary approach is nutrient-dense, rich in fiber, healthy fats, proteins, vitamins, and minerals.
  • To begin, start by incorporating varied fruits and vegetables into meals.
  • Include whole grains such as oatmeal, quinoa, farro, brown rice, or whole wheat bread.
  • Healthy fats like avocado, nuts, olives, and seeds can help keep you feeling satisfied.

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The ketogenic (or Keto Diet) is a low-carb, high-fat eating plan that’s designed to jumpstart a process called ketosis, where your body burns fat rather than carbs for energy. After about two to seven days of following the keto diet, you go into ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. That’s when you start making ketones, or organic compounds that your body then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy. On the Keto diet, you’ll be loading up on healthy fats (like olive oil and avocado), along with plenty of lean protein like grass-fed beef and chicken, and leafy greens or other non-starchy veggies.

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The paleo diet, also known as the Paleolithic diet, Stone Age diet, Hunter-Gatherer diet, and Cave Man diet, consists of food that our prehistoric ancestors would have eaten during the Paleolithic era, such as lean meats, fish, nuts, vegetables, and fruits. The Paleolithic period extended from approximately 2.5 million years ago to 10,000 years ago, ending with the arrival of agriculture and foods like dairy, grains, beans, and legumes. The paleo diet encourages the consumption of whole, unprocessed foods. Research has demonstrated significant metabolic and cardiovascular benefits associated with the paleo diet. As with any diet, it’s important to ensure that your diet is properly-planned, incorporating a variety of fresh foods to prevent nutrient deficiencies. To ensure you’re getting the healthiest and most nutrient dense foods, consume a variety of fresh, local, and organic vegetables and fruits. When purchasing animal products, the best quality and nutrient-dense sources come from organic, free-range, pasture-raised, wild-caught, and sustainable options, which can all be found at Earth Fare!

Earth Fare Tip

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