Is this the new 5:2 diet?

Is this the new 5:2 diet? 
 
Researchers recommend eating more plant-based meals to boost longevity 

A new book by Professor Luigi Fontana with recipes from Healthy Longevity Chef Marzio Lanzini at the University of Sydney’s Charles Perkins Centre (CPC) has set out a medical science-backed plan for eating more plant-based meals to enhance overall health and longevity.  

Plant Power is the first book to be published under the pair’s collaboration at the CPC-RPA Healthy for Life program. It draws on Professor Fontana’s research into longevity and Mr Lanzini’s work in the culinary world to support the increasing number of people turning to plant-based eating, vegetarianism and veganism, with as many as 42 percent of Australians choosing to eat less meat or none at all. 

“More people are moving away from meat-centric diets and incorporating more plant-based food, a trend that is not just about ethical choices but also about promoting better health and longevity,” said Professor Fontana.

“Healthy longevity is about fuelling your body with the right nutrients to activate cellular repair and gut health,” he said. “What we propose is simple. We recommend people start to experiment by shifting to two plant-based days a week, trying new recipes, discovering new flavours, and eventually increasing this to five days a week.” 

The science behind why some plant-based diets boost longevity  

Plant Power builds on a review article co-authored by Professor Fontana and Professor Walter Willett, former Chair of the Department of Nutrition at Harvard published in the European Heart Journal. The research provides a comprehensive analysis of the health effects of both healthy and unhealthy plant-based diets. It found that plant-based diets incorporating wholefoods are far better than ones which include ultra-processed and refined foods. 

Professor Fontana’s research has also found longevity is driven by two key factors: nutrient-sensing pathways and the gut microbiome: “The right foods, predicated on a predominantly plant-based diet, activate mechanisms that slow ageing, reduce inflammation, and enhance metabolism,” he said. “Secondly, without enough fibre-rich plant foods, beneficial gut bacteria die off, weakening immunity and increasing disease risk.” 

Debunking the myth that all plant-based diets are healthy  
 
According to Professor Fontana, in clinical practice it is common to meet patients who assume that simply removing meat from their diet will naturally lead to better health. 

“The reality is that achieving a well-rounded, nutritious diet involves much more than the exclusion of animal products. People may cut out meat but continue to eat a diet full of ultra-processed foods which increase the risk of diseases like stroke and dementia, and premature death,” he said.  

Mr Lanzini, who runs the Charles Perkins Centre’s metabolic kitchen and instructs on science-backed eating, co-developed the book’s plant-based recipes. He said: “What we recommend requires a thoughtful approach to meal planning, ensuring that all essential nutrients are properly included.” 

“People often opt for refined carbohydrates, fats and salt, such as white bread, frozen pizza, instant noodles, pre-packaged meals, pastries, cakes, cookies, French fries, chips, plant-based meat substitutes and sugary beverages. 

“Instead, we recommend bringing it back to whole foods.”  

A healthy, primarily plant-centric fibre-rich diet includes: 
 

• Minimally processed whole grains (e.g. brown rice, wheat, spelt, barley, millet, rye, corn, buckwheat) 

• legumes (e.g. chickpeas, lentils, soy, black, kidney, pinto, navy, cannellini, adzuki, fava beans, and tofu) 

• nuts (e.g walnuts, almonds, cashews, pistachios, hazelnuts, pecans, macadamia nuts, Brazil and pine nuts); 

• seeds (e.g flaxseeds, sesame, sunflower, pumpkin and chia seeds); 

• low-glycaemic fruits (e.g. strawberries, raspberries, blackberries, blueberries, cherries, kiwifruit, plums, peaches, apples, grapefruit, oranges); 

• unsaturated fats (such as extra-virgin olive oil, avocados). 

 

RECIPE EXTRACT (PERMISSION FOR MEDIA TO REPUBLISH -- please contact Luisa for alternative recipes) 

Vegetarian meatballs (serves 4) 
 

INGREDIENTS

115 g (4 oz) brown rice

500 g (1 lb 2 oz) brown mushrooms

3 tablespoons extra virgin olive oil

1 medium onion, finely diced

3 garlic cloves, minced

1 tablespoon thyme leaves

250 g (9 oz) grated cauliflower

2 tablespoons tomato paste

1 tablespoon nutritional yeast

1 teaspoon porcini powder (optional)

35 g (1. oz) grated parmesan

35 g (1. oz) breadcrumbs

2 teaspoons seeded mustard

2 eggs

ground nutmeg to taste

salt and pepper to taste

wholemeal flour as needed

1 litre (34 fl oz) tomato sugo

 

FOR THE TOMATO SUGO 

2 tablespoons extra virgin olive oil 

4 garlic cloves, halved 

1 small brown onion, finely chopped 

1 tablespoon tomato paste 

2 x 400 g (14 oz) cans chopped tomatoes 

1 handful basil leaves, torn (plus extra for garnish) 

salt and pepper to taste  
 

Place the rice in a medium saucepan of boiling salted water and simmer, stirring regularly, until the rice is slightly overcooked, about 60–70 minutes. Drain well and set aside. In the meantime, finely chop the mushrooms and heat a large frying pan over high heat. Add 1 tablespoon of olive oil to the pan and add the mushrooms. Cook until well coloured and quite dry, reducing the heat if required so as not to burn the mushrooms. Remove the mushrooms and set aside. Heat 1 tablespoon of olive oil in the frying pan and sauté the onion over a low heat, stirring gently, until well coloured and soft. Add the garlic and thyme and cook for a further 2 minutes. Put the mushrooms, rice and onion mix in a food processor (working in batches) and pulse until the consistency of minced meat. Transfer the mix to a bowl and add all the remaining ingredients, except for the flour and sugo. Combine well. 

Using slightly wet hands form the mixture into meatball-sized balls and transfer to a tray. Place uncovered in the fridge for 2 hours to chill. Once cold, roll each ball in wholemeal flour, shaking off any excess. Place a large frying pan over a medium heat and, using the last tablespoon of olive oil, cook the meatballs until well coloured on all sides. Turn the balls gently to retain their shape. Once all the meatballs are sealed and coloured, remove from the pan. Wipe the pan clean, pour in the tomato sugo and gently add the meatballs. Cook over a low heat until the sauce has reduced a little and the meatballs are hot. 

Interviews:
Professor Fontana and Mr Lanzini are available for interview in the Charles Perkins Centre’s metabolic kitchen.

Media enquiries:

Luisa Low, Senior Media and PR Adviser, University of Sydney
luisa.low@sydney.edu.au | +61 438 021 390

Research referenced:

Fontana, L. et al. (2024) Vegetarian and vegan diets: benefits and drawbacks (European Heart Journal).

DOI: 10.1093/eurheartj/ehad436

Disclosure:

Plant Power was published in 2025 by Hardie Grant Books, an imprint of Hardie Grant Publishing

Outside of work hours, please call 02 8627 0246 (this directs to a mobile number) or email media.office@sydney.edu.au.

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