Nutrition: Plant-based diet – the essential tips

As people become increasingly conscious of the impact their food choices have on the environment as well as their health, more and more individuals are turning to plant-based diets.

The trend shows no signs of slowing down, with a growing number of people adopting a vegetarian or vegan lifestyle. However, it’s important to understand that transitioning to a plant-based diet requires careful consideration and planning to ensure that all nutritional needs are met, especially for those who lead an active lifestyle.

Protein plays a crucial role in any diet, and the plant-based one is no exception. They are essential for building and repairing tissues, synthesising hormones and enzymes, and providing energy. They are made up of amino acids, including nine that are considered essential because our bodies cannot produce them on their own. It’s important to consume protein-rich foods that contain all of the essential amino acids to ensure optimal health.

Selecting the right protein-rich foods and combinations

But where do you get your protein when you’re not eating meat? The good news is that plants offer plenty of protein sources, such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Unfortunately, only a few plant-based foods contain all the nine essential amino acids such as quinoa, buckwheat, soybeans, or hemp seeds.

However, while it’s true that plant-based proteins may not contain all the essential amino acids in the same proportion as animal proteins, it is possible to combine different protein sources to obtain all the essential amino acids you need.

For instance, combining legumes with grains, such as beans and rice, or lentil soup with bread, can provide a complete protein source. Other pairings include hummus with whole grain pita, quinoa with roasted vegetables, or tofu stir-fry with brown rice.

Additionally, incorporating nuts, seeds, and nut butters into meals and snacks can also provide a good source of protein. For example, adding chia seeds to a smoothie or topping a salad with pumpkin seeds can boost protein intake.

With a little bit of planning and creativity, it’s easy to enjoy a variety of plant-based meals. It’s important to keep in mind that you don’t have to eat complementary proteins at the same meal, your body can store amino acids and use them as needed throughout the day. However, they often taste great together in the same meal.

How the body processes protein

Now, let’s talk about absorption and utilisation. Some plant-based proteins are less bioavailable (harder for the protein to be utilised by the body) than animal proteins, but this does not mean they are inferior. You can improve the absorption and utilisation of plant-based proteins through different food processing techniques which reduce some of the antinutrients (compounds that decrease the absorption of other nutrients) present in plants. For example, fermentation, soaking, and germination can help lower their levels, thereby improving protein digestibility and bioavailability.

But what about fibres? Won’t eating too much fibre cause digestive issues? It is true that some people may experience gastrointestinal discomfort if they increase their fibre intake too quickly. However, it’s important to note that fibre is essential for gut health, and your body can adapt to higher fibre intake over time. To avoid digestive issues, it is best to gradually increase your fibre intake over time – consulting a nutritionist can be beneficial for transitioning to a plant-based diet.

It’s all about balance

Food quantities and balance are also important factors to consider. If you are physically active, you will need more calories and nutrients than if you’re sedentary. It is important to choose a variety of foods and balance your meals with protein, healthy fats, complex carbohydrates, as well as plenty of fruits and vegetables.

Transitioning to a plant-based diet doesn’t need to be intimidating, shaping a plant-based diet that supports an active or sedentary lifestyle is easily achievable with some good knowledge and proper planning. Don’t be afraid to experiment with new foods and combinations – eating plant-based can be both delicious and nutritious, and it’s a great way to support the environment and your health.





Tristan Boetti is a sports nutritionist. Through his company Performance & Bien-Être Monaco, he works with professional athletes as well as recreationally active individuals to help them achieve their goals through customised nutrition plans and expert advice.



SBM shake-up: Vincent Bouvet appointed Administrative and Financial Director

As part of Monte-Carlo Société des Bains de Mer’s reorganisation strategy under new CEO Stéphane Valeri, a new Administrative and Financial Director will take position on Monday 17th April.

Vincent Bouvet, 49, has had a rich career with the Sodexo Group for 20 years, where he has held the positions of Central Europe Financial Director for the restaurant vouchers activity, Brazil Financial Director for the foodservices activity, and Facility Management for seven years as World Financial Director for Universities, Schools and Government Services while being based in the United States, and World CEO for the Schools Segment.

Vincent Bouvet piloted and carried out the Sodexo Group ‘spin-off’ project, publicly announced in early April 2023, under the responsibility of the Sodexo Group Board of Directors.

“He will put all his expertise and experience to work supporting the growth of our Group internationally,” said Monte-Carlo Société des Bains de Mer (SBM), Monaco’s largest employer, in a statement.

Vincent Bouvet succeeds Yves de Toytot, Chief Financial Officer, who “wanted to pursue personal projects and will leave the company after a common transition phase”.

Vincent Bouvet will perform his duties under the authority of the Managing Director, Albert Manzone.

“I would like to thank Yves de Toytot, who has been with the company since 1997 as Financial Controller, then Chief Financial Officer in 2004 and since 2011 as Deputy Managing Director Finance, for all the work carried out with his teams during these years, during which he implemented numerous financial projects both from a structural and operational point of view,” said Stéphane Valeri. “His commitment to Société des Bains de Mer has also led him to successfully represent the latter in various bodies and subsidiaries, and manage important financial files and transactions. I welcome and wish Vincent Bouvet every success in his new role at Monte-Carlo Société des Bains de Mer.”


Sign up for the Monaco Life newsletter. For the latest news, follow us on FacebookTwitter, and Instagram


Photo compiled by Monaco Life


Club Suisse de Monaco: “Can Switzerland remain neutral?”

club suisse de monaco

A geopolitical conundrum and a foundation of modern Swiss principles, the nation’s enduring neutrality is going under the lens at a special Club Suisse de Monaco dinner with humanitarian Alexandre Liebeskind in May. 

On Wednesday 17th May at 7pm in the Restaurant Horizon of the Fairmont Monte-Carlo, Swiss national Alexandre Liebeskind will be drawing on his own experiences in the world of peacemaking and diplomacy to take on the complicated subject of Switzerland’s neutrality, exploring “the threats, opportunities and realities around the confederation staying neutral”. 

“Originally imposed after Napoleon’s wars, Switzerland’s neutrality evolved as the country realised it had more to contribute to humanity by acting as an impartial intermediary than by joining wars,” writes the Club Suisse de Monaco on its website, “but the very notion of neutrality is challenged whenever global powers deem they are leading just wars… Now, with the war in Ukraine polarising world powers, neutrality is seen as veiled sympathy for Russia by NATO and its allies… As the conflict comes closer to home, neutrality is again being challenged within Switzerland itself. Some consider it cowardice. Others see it as vital – or contrary – to the nation’s interest.” 

As “there is no absolute truth in ethical dilemmas”, a question-and-answer session will complement Liebeskind’s discourse on the topic.  

Andreas Maager, the Consul General of Switzerland in Marseille, will be attending the event, which is open to members and non-members alike for €145, including a three-course meal.  

For further information, please click here


Do you have an event in Monaco or the French Riviera that you would like us to include in our What’s On section and events calendar? Please email   


Photos courtesy of Club Suisse de Monaco