Eat plant-based
with confidence
Plant-based and vegan eating has real, well-researched benefits. Doing it well, which means getting enough of the right nutrients, feeling energised, and building habits that last, is where most people need a bit of support.
Where people get stuck
The research on whole-food plant-based diets is genuinely impressive. But there's a gap between eating mostly plants and eating in a way that properly nourishes you. These are the concerns I hear most.
Low energy or fatigue that didn't improve after switching to plants
Worry about getting enough protein, especially if you're active or building muscle
Low iron, B12 or other nutrients flagged on a blood test
Brain fog or poor concentration, particularly after going vegan
Not knowing what to actually eat, and relying too heavily on processed vegan products
Struggling with variety, or feeling bored of the same four meals
Confusion about which supplements you genuinely need and which are a waste of money
Eating plant-based in a household that doesn't, and making that practical
Plant-based eating done well is one of the most nutritionally rich ways to eat. Done poorly it's a lot of pasta and toast. The difference is knowing what to focus on.
What actually needs attention
Most nutrients are easy to get from plants. A handful need specific attention. These are the ones I look at closely in every plant-based and vegan consultation, based on current evidence and what's actually available in New Zealand.
Vitamin B12
Not reliably available from plant foods. Supplementation is important for anyone eating fully plant-based or vegan. This one isn't optional.
Iron
Plant-based non-haem iron is less readily absorbed. Pairing and preparation strategies make a genuine difference to what you actually take up.
Omega-3 (DHA/EPA)
Conversion from the ALA in flaxseed and walnuts is limited. Algae-based DHA and EPA is worth considering rather than assuming.
Vitamin D
Relevant for most New Zealanders, especially through winter. Often overlooked and easy to address with the right form.
Calcium
Entirely achievable from plants, but it takes a little more intention without dairy in the mix.
Protein
Sufficient protein is very achievable on plants. Getting the right types and distribution matters more than the total, which is the opposite of what most people worry about.
Evidence-based, without the dogma
Plant-based and vegan nutrition is genuinely my area. It's in the name of the practice. I've spent years studying the evidence, writing about it, and applying it with real people eating real food in New Zealand.
What I won't do is tell you there's one right way to eat plants, that every processed vegan product is a health food, or that supplements are unnecessary. I follow the science, and the science is nuanced, which is actually good news.
A full nutritional audit
We look closely at what you're actually eating, find the genuine gaps, and prioritise. Not everything needs fixing. We focus on what will make the most difference to how you feel.
Smart supplementation
Clear, honest guidance on what's worth taking and what isn't, including specific products available in NZ and what forms to look for. No supplement stack, and no margin for me, since I don't sell them.
A varied, satisfying plate
A nutritious plant-based diet is also a good one to eat. We build practical patterns that give you variety and enjoyment without turning mealtimes into a maths exercise.
The whole picture
If your plant-based diet is affecting your energy, gut health or athletic performance, we look at those connections too. Nutrition doesn't work in isolation and neither does the approach.
The hour is the smallest part
Every consultation includes a full written clinical protocol, and that protocol takes three to four hours to build after you've logged off. The hour is where I gather the case. The work happens after it.
The consultation
Symptoms, health history, medications, bloods, and what you actually eat on a normal Tuesday, not an idealised version of it.
Research and case review
Your case worked through against the current evidence: what's likely driving it, what the research supports for your situation, and any interactions with your medications.
Your plant-based protocol
Diet, lifestyle and supplement recommendations with specific forms, doses and timing, plus the reasoning behind each, so you can question it rather than just follow it.
Yours to keep
A document you own and can come back to in six months, or hand to your GP. Nothing depends on how well you took notes.
Who I work with
Brand new to plant-based eating or vegan for years, there's usually something to optimise. A good fit if you're:
- Transitioning to a vegan or plant-based diet and wanting to do it right from the start
- Already eating plant-based but feeling tired, flat, or not as well as you expected
- Active or athletic and wanting to maintain performance and muscle on plants
- Someone whose blood tests have flagged low B12, iron or other nutrients, and who wants practical guidance rather than just a prescription
- Eating more plants for environmental or ethical reasons but unsure how to make it nutritionally complete
- A flexitarian or mostly-plants eater wanting to get more out of what you're already doing
You don't have to be vegan
Plenty of my clients eat meat, and I have no interest in changing that unless you want to. Fully vegan or just moving in that direction, the goal is the same: eating in a way that makes you feel genuinely well.
Equally, if you are vegan, you won't have to justify it here.
How working together goes
No guesswork. From the first conversation you'll know what we're doing and why.
Free discovery call
Fifteen minutes on what's going on, what you've already tried, and whether working together makes sense. There's no obligation, and if I'm not the right person I'll say so.
Free15 minutesConsultation + your protocol
An hour on your diet, health history, energy, any recent blood work and your goals. Then three to four hours of research, and a written protocol with the specific gaps and priorities for your situation, rather than a generic plant-based checklist.
$27560 min + protocolRefine as you go
We check in over time, adjust as needed, and build real confidence in how you eat rather than a set of instructions to follow.
$95per follow-upWhat it's actually like
“Luke's plant-based expertise is fabulous. He helped me tackle long-term health issues with advice that is both practical and evidence-based. He's a pleasant, trustworthy professional who genuinely wants the best for his clients. Highly recommended!”Annabel — Auckland
Plant-based and vegan nutrition questions
Do I need to take supplements on a vegan diet?
B12, yes. That one isn't negotiable, because it isn't reliably available from plant foods. Beyond that it depends on your diet, your bloods and where you live.
Vitamin D is worth considering for most New Zealanders through winter, and algae-based DHA/EPA is often sensible. Everything else gets assessed rather than assumed.
Can I get enough protein without animal products?
Yes, comfortably, and it's the concern people bring most often while it's rarely the actual problem. Legumes, tofu, tempeh, seitan, wholegrains and nuts do the job.
What matters more than the total is the distribution across the day and the variety of sources. If you're training hard we'll be more deliberate about it.
I went vegan and felt worse. What happened?
It's common, and it's usually the version of the diet rather than the diet itself. The most frequent causes are under-eating overall, not replacing the protein and iron that came from animal foods, relying on processed vegan substitutes, and missing B12.
All of those are fixable, and usually fairly quickly once we know which one it is.
Do I have to be fully vegan to work with you?
Not at all, and most of my clients aren't. Flexitarian, vegetarian, mostly-plants, or curious. All fine.
The work is the same: making sure how you eat actually nourishes you.
Is a plant-based diet good for cholesterol and diabetes?
The evidence is genuinely strong for both. Plant-rich patterns consistently perform well for LDL and ApoB reduction and for insulin sensitivity, which is why I use them heavily in that clinical work.
See the heart health and diabetes pages for the detail.
Can you help with a plant-based diet for my whole family?
For adults, yes. For children and teenagers, get in touch before booking. Nutrition for growing bodies is a different clinical picture and I take those case by case, usually with a parent involved throughout.
Doing it right, or just doing it?
Fifteen minutes, free, no obligation. Tell me how you're eating and I'll tell you honestly whether there are gaps worth closing.
Let's make your diet work for you
A free discovery call is the easiest place to start. Fifteen minutes, no obligation, and a straight answer about where you're at.
Book a free discovery callOnline via Google Meet · Auckland in person available · No commitment required