Add 1KG of Plant Foods a Day
A simple 1 Kg plant baseline. Designed for busy people with a real life:
- Eat 1 kg of plant foods each day
- + 50 g of nuts
- Fits into your normal meals.
- No calorie counting.
- Join the 1KG day experiment it's all free
- Back by real world nutrition principles
Help 1KGDAY Grow
1kgday is free to join. If you'd like to support the project, your contribution helps fund the website, app, data analysis and continued development of 1kgday.
What 1KG actually looks like
Breakfast
Breakfast
Breakfast
Lunch
Breakfast
Breakfast
between meals
dinner
THE SAME MEAL — DIFFERENT OUTCOME
WITHOUT A PLANT BASELINE
Typical low-fibre Western diet
• Less fibre
• Lower micronutrient intake
• Less dietary volume
• Lower satiety
• Less support for a diverse gut microbiome
• Greater opportunity for energy-dense foods to dominate the diet
IT’S NOT JUST WHAT YOU EAT — IT’S WHAT YOU ATE BEFORE
No meal exists in isolation. Your overall dietary pattern influences your nutrient and fibre intake, satiety, gut microbiome and metabolic health. 1kgday is about improving that everyday baseline — without requiring perfection.
WITH A 1KG PLANT BASELINE
WITH A 1KG PLANT BASELINE
Body already nourished with fibre and micronutrients
• More fibre
• More vitamins and minerals
• Greater food volume
• Greater satiety
• Support for the gut microbiome
• A more nutrient-dense overall diet
WHY THE 1KGDAY APPROACH MAKES SENSE
real Nutrition first
small habit huge impact
real Nutrition first
Instead of starting with restriction, 1kgday starts with nourishment.
Plant foods provide fibre, vitamins, minerals and a wide range of beneficial plant compounds.
no rules. no guilt
small habit huge impact
real Nutrition first
You don't have to give up restaurants, celebrations or favourite foods. Build your daily plant baseline and let the rest of your diet fit around real life.
small habit huge impact
small habit huge impact
small habit huge impact
Diets rich in plant foods are associated with better long-term health, including cardiovascular and metabolic health, while fibre supports digestive health and satiety.
1kgday turns that evidence into one simple daily habit.
Help Our Cause
1kgday is free to join. If you'd like to support the project, your contribution helps fund the website, app, data analysis and continued development of 1kgday.