30 Day Vegan Meal Plan – Overview
Would you go for thirty days without meat, dairy, fish, or eggs in your diet? You probably would if you want to lose the extra pounds and maintain good health. Going vegan is not an easy task, but it is worthwhile.
In this article, we take you through a 30-day vegan diet for weight loss, but before we do, let us look at what is in it for you to ditch all the meat and dairy delicacies for vegan diets.
30 Day Vegan Diet for Weight Loss: The Undisputed Benefits
If this is your first time doing the 30-day vegan diet challenge, there is no lie that it will be easy. You might even get to a point where you will want to give up because of the frustrations, disappointments, Emotional shock, and challenges.
However, you will also have moments of pure delight and a few surprises, especially when you start seeing the results of the change in diet.
4 Benefits you get from being a stickler to a vegan diet
1. Weight loss
The reduced calorie content of many plants compared to meat is one of the main reasons many people lose weight after switching to a completely plant-based diet.
Another reason is that eating vegetables is not always easy, and it can eventually replace the need to nibble mindlessly.
However, if you eat vegan junk foods, you may gain weight instead, so be careful what you eat.
2. Enhanced physical and mental energy
Dieting increases one’s physical and mental energy levels. Sugary treats and processed foods cause fluctuations in blood glucose levels and cholesterol buildup, leading to weight gain.
A vegan diet is healthy, and it has a positive impact on your lifestyle choices.
3. Radiant skin
A Vegan diet transforms the complexion rapidly. It is especially good for people with skin problems.
4. Enhances creativity in the kitchen
When the only ingredients you have for your meals are veggies, you learn to become creative.
30 Day Vegan Recipes for Weight Loss
If you follow a strict 30-day vegan diet, the results will amaze you. You will not only lose the extra pounds, but you will feel more rejuvenated, look more radiant and just feel good about yourself.
You might never go back to animal meat, dairy, and processed foods.
30 Day Vegan Meal Plan
30 Day Vegan Meal Plan – Day 1 to Day 10
| Day/Meal | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Fruit and Veggies Smoothie | Mushroom and Broccoli | Stir-Fried Veggies with Brown Rice or Quinoa |
| 2 | Banana Chocolate-Chip Pancakes | Fruit Salad | Vegan Ground Beef |
| 3 | Vegan Chocolate Milkshake | Vegan-Packed Burritos | Fusion Paella |
| 4 | Bowl of Cereal with Plant-Based Milk | Lentil and Barley Soup | Eggplant Parmesan with Quinoa |
| 5 | Peanut Butter, Chocolate, and Banana Smoothie | Japanese Tempeh Nori Rolls | rice noodles |
| 6 | Vegan Enchiladas | Bean Burrito | Pasta with White Beans |
| 7 | Vegan Cake Vanilla/Chocolate Cake | Chickpeas, Spinach and Brown Rice | Creamy mushroom risotto |
| 8 | Muesli & Fresh Fruit | Veggie Sandwich | Vegan Pizza |
| 9 | Bean Avocado Toast | Tomato and Burrito Salad | Mushrooms |
| 10 | Peanut Butter Mocha Espresso Shake | Leek and Greens Pie | Sweet Potato and Mushroom Potpie |
Good going! You have completed 10 days of a healthy vegan diet!
30 Day Vegan Meal Plan
30 Day Vegan Meal Plan – Day 11 to Day 20
| Day/Meal | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 11 | Peanut Butter Breakfast Bars | Lentil Veggie Burger | Grilled Tofu with Vegetables |
| 12 | Banana Pancakes | Vegetable Soup | Lentil Vegetable Loaf |
| 13 | Peach Pie Breakfast Parfait | Asparagus and Tofu | Chickpea and Veggie Curry |
| 14 | Banana Smash Oatmeal | Homemade Ravioli | |
| 15 | Vegan Mango-Almond Milkshake | Vegan Burger | Artichoke Pasta and Pesto |
| 16 | Mixed Fruit Smoothie | Butternut Squash and Cranberry Quinoa Salad | Broccoli and Mushroom Stir Fry |
| 17 | Salted Caramel Cashew Cacao Chunk Smoothie | Brown Rice Stuffed Potatoes | Quinoa Lentil Burgers |
| 18 | Vegan Vanilla Chai Protein Smoothie | Black Bean Tacos | Ginger Garlic Tempeh Bowl |
| 19 | Vegan Muesli | Vegan Protein Pasta | Curried Cauliflower Quinoa |
| 20 | Triple-Layer Smoothie | Butternut Squash Soup | Tempeh Taco Salad with Quinoa and Guacamole |
You have only ten more days to go, so celebrate the next days with the following healthy vegan recipes.
30 Day Vegan Meal Plan – Day 21 to Day 30
| Day/Meal | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 21 | Eggless Quiche with Silken Tofu and Spinach | Mixed Fruit Salad | Cauliflower and Chickpea Tacos |
| 22 | Whole-Grain Toast with Avocado | Spicy Kale Salad | Spinach Butternut Squash Lasagna |
| 23 | Overnight Oats with Apple Slices | Portobello tacos | Mushroom Lentil Loaf with Garlic Cauliflower |
| 25 | Oat Chia Pudding | Vegan Mashed Chickpea Salad Sandwich | Smoky Spiced Veggie Rice |
| 25 | Yogurt and Pineapples Chunks | Slow Cooker Pumpkin Chili | Vegan Potato Burger with sprouts |
| 26 | Beetroot Brownies with Fresh Juice | Whole-Grain Pasta with Lentil Meatballs | Italian Green Beans with Brown Rice |
| 27 | Cheesy Vegan Tofu Scramble | Baked Sweet Potato | Maple Glazed Tempeh with Quinoa and Kale |
| 28 | Almond muffins with Almond Milk Chocolate | Oat Chia Pudding | Chickpea And Spinach Curry with Brown Rice |
| 29 | Acai Smoothie Bowl | Falafel Wraps | Spaghetti with Charred Tomatoes and Peppers |
| 30 | Avocado Toast with Garbanzo Beans | Kale Salad with Chickpeas | Vegetable Paella with Brown Rice And Artichoke |
20 Popular Vegan Snacks
30 Day Vegan Meal Plan – Snacks
If you feel the need to snack in between meals, the following healthy vegan snacks are good for you.
Vegan Snack List
1. Protein Balls
2. Takis
3. Kellogg Strawberry Pop-Tarts
4. Doritos Spicy Sweet Chilli
5. Fritos Corn Chips
6. Vegan Cheese (No Butter Ritz Crackers)
7. Nature Valley Granola Bars
8. Smackers Peanut Butter and Grape Jelly Unscrambles
9. Thomas Vegan Butter or Vegan Cheese Bagels
10. Clif Peanut Butter Crunchy Bar
11. Triscuit Roasted Garlic Crackers
12. Nabisco Grahams Whole Grain Crackers
13. Belvita Toasted Coconut and Cinnamon Brown-Sugar Biscuits
14. Famous Amos Peanut Butter Cookies
15. Lays Classic Potato Chips
16. Oreo Cookies with Zero Dairy Products
17. Strawberry, Brown-Sugar Cinnamon, or Blueberry Pop-Tarts
18. Celery
19. Assorted Fruits
20. Crackers and Guacamole
See Also: Vegan Snacks
Final words
There you have it- a 30-day vegan diet for weight loss. Veggie recipes are easy to make, low in cholesterol, healthy, and filling, and even though going all vegan might be challenging at first, it gets easier with time.
The ingredients are readily available, and you will enjoy experimenting with different items to create the perfect meals.
Ensure that all your meals have all the healthy ingredients your body needs in your weight loss journey. Check out the website for other healthy recipes.
See Also