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More Plants, More Strength: My Honest Take on Eating for a Long, Strong Life

Writer: Carla Römmelt
Carla Römmelt
Oct 5
5 min read

How my plant-based journey started


About four years ago, I set myself a New Year’s challenge: eat completely plant-based for two weeks. I felt amazing and didn’t miss a thing. Instead, I became curious about what I could add to my plate.


What started as a challenge shifted my focus from restriction to abundance: more legumes, more variety and more creativity in the kitchen. That’s where my plant-based journey began. I dove into the science, connected what I was learning with my fitness goals and became a certified plant-based nutrition specialist.


Today, food means fuel for my training and my long-term health. Here’s what I’ve learned along the way.



What the research agrees on


Nutrition can feel confusing with all the trends and competing advice. But underneath the noise, the research agrees on one thing: eat more whole plants. That means whole grains, fruit, vegetables, legumes, nuts and seeds.


The healthiest eating patterns share this foundation, including the Mediterranean diet, one of the best-researched diets in the world.


Why does this matter? Eating more whole plants is one of the most powerful ways to lower blood pressure, LDL cholesterol, blood sugar and inflammation. That means a lower risk of heart disease, stroke, type 2 diabetes and some cancers.


So what makes plants so powerful? Let’s start with the nutrient almost everyone is missing.



Fibre: the nutrient almost everyone is missing


Health authorities recommend about 25–30 g of fibre a day for adults. The World Health Organization (WHO) recommends at least 25 g, and the German Nutrition Society (DGE) recommends at least 30 g. Yet most of us don’t come close: across Europe, women eat only about 16–20 g a day.


Fibre brings so many benefits because it feeds your gut bacteria, keeps your blood sugar steady, helps you stay full for longer and helps lower cholesterol. It also lowers the risk of heart disease, type 2 diabetes and colon cancer.



Eat the rainbow


The colours in plants come from natural compounds called phytochemicals. They act as strong antioxidants, help keep inflammation low and support your heart, brain and gut.


Each colour brings something different. Orange plants like carrots, sweet potatoes and pumpkin support your skin, eyes and immune system. Green plants like spinach, rocket and broccoli support blood flow and healthy blood pressure, which helps your heart and can support your training.


The takeaway? No single colour does it all. The more colours on your plate, the more benefits you get.



Carbs and fats: quality over labels


No macronutrient is the enemy. Neither carbs nor fats make you “fat.” It’s all about the type.


Carbs: the closer to nature, the better


Carbs are your body’s main fuel. They give you energy and power your training.

Whole, less processed carbs—like oats, whole-grain bread, quinoa, buckwheat, legumes, potatoes with the skin on and fruit—come with fibre, vitamins and minerals, and release energy slowly.


Refined carbs, like white flour, sugar and sweets, send blood sugar up quickly. Over time, that’s linked to type 2 diabetes and heart disease.


Fats: essential for your body


Fat supports your hormones and your brain, and helps your body absorb vitamins A, D, E and K.


Unsaturated fats from olive oil, nuts, seeds and avocado protect your heart. Flax, chia and walnuts also bring plant-based omega-3, a type of fat known for its anti-inflammatory effects.


Saturated fats, mostly found in fatty meat, butter and cheese, and trans fats, found in deep-fried and highly processed foods, raise LDL cholesterol. That’s why they’re best kept to a small part of your diet.



Plant protein: the healthier package


On a typical Western diet, most protein comes from meat and dairy. But protein never comes alone. It always comes in a “package,” and what’s in that package matters.


Meat often comes with saturated fat, which raises LDL cholesterol and heart disease risk. The WHO also classifies processed meat—like sausages, ham and bacon—as carcinogenic, and red meat as probably carcinogenic. That doesn’t make all meat “bad”: the type, the quality and how often you eat it make a big difference.


Fish is a different story. Fatty fish like salmon, sardines and herring bring omega-3 and are linked to better heart health, making them a good choice. Still, it’s worth keeping in mind that larger predatory fish, like tuna and swordfish, can build up mercury, and some fish can contain environmental pollutants.


Plant protein comes from foods like tofu, tempeh, edamame, lentils, chickpeas, beans, peas, nuts and seeds. These foods come packed with fibre, phytochemicals and healthy fats, bringing the health benefits we’ve just talked about.


Even a partial swap makes a difference. Research shows that getting more of your protein from plants is linked to healthier ageing and a lower risk of heart disease.

So plants are great for long-term health. But what about fitness goals? Can you build muscle and lose fat eating this way?



Can you build muscle on plants? Yes!


The standard recommendation from the WHO and the DGE is about 0.8g of protein per kg of body weight per day for adults. From age 65, the DGE recommends 1.0g/kg. If you’re overweight, these values are based on your normal body weight. These are minimums for the general population to avoid deficiency, but they’re not a good recommendation for active people.


For active people, the DGE’s sports nutrition working group and the American College of Sports Medicine both recommend 1.2-2.0g/kg. Above about 1.6 g/kg, the extra benefit for muscle is only small. A great target for most active women is 1.3–1.6g/kg.


For example, a 60 kg woman needs about 80–95g of protein a day, or roughly 25–30g per meal.


This calls for a small shift in mindset: give protein that extra thought at every meal and build your meals around it. If your goal is body recomposition or muscle gain, a plant protein powder can help.



My takeaway: the best of both worlds


Plants for longevity, protein for strength. You don’t have to choose between reaching your fitness goals and supporting your long-term health.


And remember: more plants, not only plants. It’s not about perfection or strict rules. Small shifts add up.


For a little challenge this week, pick one thing to try: swap one meat meal for a plant-protein meal, count how many different plants you eat throughout the week, or try one new plant you’ve never eaten before.


This is exactly how we eat at our Eleva Fit retreats in Mallorca. Our chefs’ plant-based cooking fuels your training, supports your health and leaves you feeling great and strong.



A bowl of pumpkin curry with rice

Want an easy place to start? My Protein-Packed Pumpkin Curry brings together tofu, chickpeas and colourful veggies in a creamy coconut sauce. Download the free recipe below and give it a try.






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