The report, published by the British medical journal The Lancet, said the population's diet and food production must radically change "to improve health and avoid potentially catastrophic damage to the planet".
It would also help to slow climate change, deforestation and the loss of species.
It says global average consumption of foods such as red meat and sugar should be cut by 50 per cent, while consumption of nuts, fruits, vegetables and legumes should double.
Providing healthy diets from sustainable food systems is an immediate challenge as the population continues to grow - projected to reach 10 billion people by 2050 -and get wealthier with the expectation of higher consumption of animal-based foods.
The commission brought together 37 experts in agriculture, environmental sustainability, human health, and political science from 16 countries. More than 820 million people are undernourished because of the current unsustainable, low quality food systems, the proposal says.
Based on a 2,500 calories a day diet, the targets consist of a daily combined intake of up to 60 per cent in carbohydrates, such as whole grains, 15 per cent in protein, such as meat, eggs and fish, with the remainder coming from fruit and vegetables, added fats and added sugars.
Those who enjoy eggs in the morning will also be limited to around 1.5 per week, the EAT-Lancet Commission said.
Tim Lang, a professor at the University of London said, "We are not saying everyone has to eat in the same way".
"While this is unchartered policy territory and these problems are not easily fixed, this goal is within reach and there are opportunities to adapt worldwide, local and business policies".
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Co-author Johan Rockstrom, director of the Potsdam Institute for Climate Change Impact Research said, "To have any chance of feeding 10 billion people in 2050 within planetary boundaries"-the limits on Earth's capacity to absorb human activity-"we must adopt a healthy diet, slash food waste, and invest in technologies that reduce environmental impacts".
The authors estimate their diet would improve intakes of most vital nutrients while slashing consumption of unhealthy saturated fats. Globally, more than 820 million people remain undernourished and concurrently, prevalence of diseases associated with high-calorie, unhealthy diets are increasing, with 2.1 billion adults overweight or obese and the global prevalence of diabetes nearly doubling in the past 30 years. They an important nutritional part of a healthy, balanced diet.
Levels of food waste would also have to be halved at least, said the experts.
"The food group ranges we suggest allow flexibility to accommodate various food types, agricultural systems, cultural traditions, individual dietary preferences - including numerous omnivore, vegetarian and vegan diets", Walter Willet, professor of epidemiology and nutrition at Harvard University and the panel's co-lead, said in a media release.
The report comes in the same week as when Taoiseach Leo Varadkar said he would be cutting back on red meat to reduce his carbon footprint as well as for health reasons.
Complying with the diet would mean people in the United Kingdom slashing their meat consumption by 80%, according to the free-market think tank The Institute of Economic Affairs (IEA).
They stated that this could not be achieved voluntarily.
"They say they want to save the planet but it is not clear which planet are they on".