Vegan 31 Day Whole Food Meal Plan (2024)

Table of Contents

What Is A Vegan Whole Food Diet? Foods To Include: Foods To Avoid: What Do You Eat On A Vegan Whole Food Diet? Is This A Whole Food Plant-Based Diet? Is A Whole Food Vegan Diet Healthy? Is A Whole Food Vegan Diet Good For Weight Loss? Day 1 Breakfast Snack Lunch Snack Dinner Day 2 Breakfast Snack Lunch Dinner Day 3 Breakfast Snack Lunch Dinner Day 4 Breakfast Snack Lunch Dinner Day 5 Breakfast Snack Lunch Snack Dinner Day 6 Breakfast Snack Lunch Snack Dinner Day 7 Breakfast Snack Lunch Snack Dinner DAY 8 Breakfast Snack Lunch Dinner Day 9 Breakfast Snack Lunch Dinner Day 10 Breakfast Snack Lunch Snack Dinner Day 11 Breakfas Snack Lunch Snack Dinner Day 12 Breakfast Snack Lunch Dinner Day 13 Breakfast Snack Lunch Snack Dinner Day 14 Breakfast Snack Lunch Dinner Day 15 Breakfast Snack Lunch Dinner Day 16 Breakfast Snack Lunch Dinner Day 17 Breakfast Snack Lunch Dinner Day 18 Breakfast Snack Lunch Dinner Day 19 Breakfast Snack Lunch Snack Dinner Day 20 Lunch Dinner Day 21 Breakfast Snack Lunch Dinner Day 22 Breakfast Snack Lunch Snack Dinner Day 23 Breakfast Snack Lunch Dinner Day 24 Breakfas Snack Lunch Dinner Day 25 Breakfast Snack Lunch Snack Dinner Day 26 Breakfast Snack Lunch Snack Dinner Day 27 Breakfast Snack Lunch Snack Dinner Day 28 Breakfast Snack Lunch Dinner Day 29 Breakfast Snack Lunch Snack DINNER Day 30 Breakfast Snack Lunch Dinner Day 31 Breakfast Snack Lunch Dinner FAQs

This healthy month long vegan whole food meal plan is packed fresh produce and amazing plant-based recipes!

This year I have many changes I want to make in my life

Spend less time on social media
Read more books
Be more active
Eat better

To help achieve these goals I’ve made a game plan.

Delete the social media apps on my phone
Track my activity with my new Fitbit
Make a meal plan

What Is A Vegan Whole Food Diet?

A whole food diet is a diet focused on real minimally processed plant-based foods. The goal is to eat nutrient packed meals while avoiding added sugars, additives, and foods that cause inflammation.

Foods To Include:

Vegetables
Fruit
Legumes
Nuts
Seeds
Minimally processed soy like tofu and tempeh
Small amounts of minimally processed oils like extra virgin olive oil

Foods To Avoid:

Meat
Dairy
Eggs
Honey
Grains
Artificial color
Artificial flavorings
Harmful preservatives
Refined sugars
Refined and hydrogenated oils

What Do You Eat On A Vegan Whole Food Diet?

A vegan whole food diet might sound restrictive, but there are many delicious foods you can eat like dairy-free smoothies, stir-fries, salads, zoodles, soups, stews, and more.

Is This A Whole Food Plant-Based Diet?

Not exactly. A “whole-food plant-based diet“, or WFPB, also includes whole grains and doesn’t use any refined oils at all. This meal plan is more like a plant-based paleo or Whole30 diet. However, it could easily be adapted to a WFPB diet by following these recomendations for cooking without oil.

Is A Whole Food Vegan Diet Healthy?

Absolutely! Just remember to make sure you’re consuming enough calories and that you eat a wide range of foods. As with any vegan diet, you’ll need to supplement your vitamin B12.

Is A Whole Food Vegan Diet Good For Weight Loss?

Yes! A well balanced plant-based diet is a great way to lose weight. Whole food vegan meals tend to be higher in fiber and lower in calories that traditional diets, keeping you full while still giving you plenty of energy.

This meal plan shoots for 1,500 – 1,700 calories a day. If your goal isn’t to lose weight you can add an extra snack or two throughout each day.

Disclaimer – I’m not a medical professional. Please consult with your doctor or dietitian before starting any weight loss plan.

Day 1

Breakfast

1/2 Berry Beet Ginger Smoothie

Snack

Second half of the berry beet smoothie

Lunch

Snack

1/2 Dairy-Free Strawberry Smoothie

14 Almonds

Lunch

2 Servings leftover Curried Carrot and Sweet Potato Soup

Snack

2 Carrots cut into slices 1/4 cup hummus

1 Apple

Dinner

2 Servings of Zucchini Noodles with Pesto

Total calories for the day 1,581

Day 6

Breakfast

Blueberry Banana Smoothie

Snack

14 Almonds

1 Apple

Lunch

4 cups of lettuce with 2 Tbsp balsamic vinegar, 3 Tbsp hemp hearts, and 1/2 of a avocado.

Snack

2 carrots cut into slices with 1/4 cup hummus

Dinner

2 Servings of Spanish Beans with Tomatoes

4 Cups of lettuce with 2 Tbsp balsamic vinegar, 3 Tbsp hemp hearts, and 1/2 of an avocado.

Total calories for the day 1,543

Day 7

Breakfast

One serving Strawberry Hemp Milkshake. (this recipes is set to make 4 servings, so I cut everything in half).

Snack

One serving strawberry hemp milkshake

14 Almonds

Lunch

2 Servings leftover Spanish Beans with Tomatoes

Snack

14 Almonds

1 Apple

Dinner

2 Servings of Roasted Cauliflower Salad w/ Lentils & Grapes

Total calories for the day 1,495

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DAY 8

Breakfast

Green Power Smoothie

Snack

14 Almonds

Lunch

2 Servings leftover Roasted Cauliflower Salad w/ Lentils & Grapes

Dinner

2 Servings Instant Pot Stuffed Squash

Total calories for the day 1,622

Day 9

Breakfast

1/2 Turmeric Mango Carrot Smoothie

Snack

1/2 Turmeric Mango Carrot Smoothie

Lunch

2 Servings leftover Instant Pot Stuffed Squash

Dinner

12 Thai Peanut Collard Wraps

Total calories for the day 1,486

Day 10

Breakfast

1/2 Pineapple Mint Smoothie

Snack

1/2 Pineapple Mint Smoothie

Lunch

12 leftover Thai Peanut Collard Wraps

14 Almonds

1 Apple

Snack

3 Carrots cut into slices with 1/4 cup hummus

Dinner

2 Servings Kale Sweet Potato White Bean Skillet

Total calories for the day 1,487

Day 11

Breakfas

2 Servings Purple Sweet Potato Smoothie Bowl

Snack

14 Almonds

Lunch

2 Servings Kale Sweet Potato White Bean Skillet

Snack

3 Carrots cut into slices with 1/4 cup hummus

Dinner

2 Servings Creamy Coconut Delicata Squash Soup

Total calories for the day 1,581

Day 12

Breakfast

1/2 Apple Pie Smoothie

Snack

1/2 Apple Pie Smoothie

Lunch

2 Servings leftover Creamy Coconut Delicata Squash Soup

Dinner

2 Servings Simple Tofu Green Bean Stir Fry

Total calories for the day 1,703

Day 13

Breakfast

1/2 Luscious Lemon Cheesecake Smoothie

Snack

1/2 Luscious Lemon Cheesecake Smoothie

14 Almonds

Lunch

2 Servings Simple Tofu Green Bean Stir Fry

Snack

Lunch

2 Servings of leftover Instant Pot Detox Vegetable Soup

Snack

1 Apple

14 Almonds

Dinner

2 Servings Vegan Stuffed Sweet Potatoes with Spinach and White Beans

Total calories for the day 1,609

Day 20

Tropical Green Smoothie

Lunch

2 Servings of leftover Vegan Stuffed Sweet Potatoes with Spinach and White Beans

Dinner

2 Servings Plant Based Curry Cauliflower Soup

Total calories for the day 1,803

Day 21

Breakfast

Chocolate Coconut Water Smoothie

Snack

14 Almonds

Lunch

2 Servings of leftover Plant Based Curry Cauliflower Soup

Dinner

2 Servings Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing (without the honey)

Calories for the day 1,600

Day 22

Breakfast

1/2 Healthy green smoothie

Snack

1/2 Healthy green smoothie

Lunch

2 Servings leftover Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing

Snack

1 Apple

14 Almonds

Dinner

2 Servings Bubble & Squeak

Total calories for the day 1,609

Day 23

Breakfast

Tropical Smoothie

Snack

1 Apple

Lunch

2 Servings leftover Bubble & Squeak

Dinner

2 Servings Sweet Potato, Chickpea and Spinach Curry

Total calories for the day 1,661

Day 24

Breakfas

Low Sugar Avocado Blueberry Smoothie

Snack

1 Serving Lemon Coconut Protein Balls

Lunch

2 Servings leftover Sweet Potato, Chickpea and Spinach Curry

Dinner

1 Serving Vegan Zucchini Pasta Alfredo

Total calories for the day 1,658

Day 25

Breakfast

1/2 Paleo Green Smoothie

Snack

1/2 Paleo Green Smoothie

1 Serving leftover Lemon Coconut Protein Balls

Lunch

1 Serving leftover Vegan Zucchini Pasta Alfredo

Snack

1 Serving leftover Lemon Coconut Protein Balls

Dinner

2 Servings Black Bean and Tofu Scramble Vegan Lettuce Wraps

Total calories for the day 1,611

Day 26

Breakfast

Vegan Chocolate Banana Smoothie

Snack

1 Serving leftover Lemon Coconut Protein Balls

1 Apple

Lunch

2 Servings leftover Black Bean and Tofu Scramble Vegan Lettuce Wraps

Snack

1 Serving leftover Lemon Coconut Protein Balls

Dinner

2 Servings Vegan Zucchini Noodle Lasagna

Total calories for the day 1,535

Day 27

Breakfast

Strawberry Avocado Smoothie

Snack

14 Almonds

1 Apple

Lunch

2 Servings leftover Vegan Zucchini Noodle Lasagna

Snack

14 Almonds

3 Carrots cut into slices with 1 serving Homemade Roasted Red Pepper Hummus

Dinner

2 Servings Vegan Potato Jackfruit Stew Recipe

Total calories for the day 1,519

Day 28

Breakfast

1/2 Maca Peanut Butter Smoothie

Snack

1/2 Maca Peanut Butter Smoothie

Lunch

2 Servings leftover Vegan Potato Jackfruit Stew Recipe

Dinner

1 + 1/2 Serving Vegan Mushroom Bourguignon With Potato Cauliflower Mash

Day 29

Breakfast

1/2 Rose And Raspberry Smoothie with Coconut

Snack

1/2 Rose And Raspberry Smoothie with Coconut

Lunch

1 + 1/2 Serving leftover Vegan Mushroom Bourguignon With Potato Cauliflower Mash

Snack

1 Apple

14 Almonds

DINNER

2 Servings Easy Vegan Split Pea Soup Recipe with Turmeric

Total calories for the day 1,511

Day 30

Breakfast

Tahini Date Shake, aka Tahini Smoothie

Snack

1 Apple

Lunch

2 Servings leftover Easy Vegan Split Pea Soup Recipe with Turmeric

Dinner

2 Servings Chickpea Coconut Curry

Total calories for the day 1,567

Day 31

Breakfast

1/2 Vegan Vanilla Blueberry Smoothie

Snack

1/2 Vegan Vanilla Blueberry Smoothie

Lunch

2 Servings leftover Chickpea Coconut Curry

Dinner

2 Servings Vegan Roasted Carrot Soup with Lentils

Total calories for the day 1,568

Vegan 31 Day Whole Food Meal Plan (2024)

FAQs

Will I lose weight on a whole food vegan diet? ›

Due to the reduced intake of meat and ultra-processed foods, plus more fiber, a whole-food plant-based diet has many health benefits, including lower body weight and a decreased risk of heart disease, diabetes and even some cancers.

Is the whole 30 diet vegan? ›

The Plant-Based Whole30 is a 30-day elimination and reintroduction program designed to help vegans, vegetarians, and those curious about adopting a plant-based diet identify food sensitivities and reset their health, habits, and relationships with food.

Know More ›

Is a whole food vegan diet healthy? ›

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B₁₂) to ensure they receive all the nutrients required.

Read On ›

How to lose belly fat on a vegan diet? ›

Fiber-rich, gut-friendly foods like legumes, avocados, potatoes and berries could all help reduce visceral fat and opting for at least one vegan meal each day will assist you in ramping up your fiber intake with ease—along with complex carbs, healthy fats and other essential nutrients.

Learn More Now ›

How many pounds can you lose in a month going vegan? ›

Eating a vegan diet is associated with a decreased risk of diabetes, heart disease and certain types of cancer. This vegan weight loss meal plan also sets you up to lose a healthy 1 to 2 pounds per week. Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com.

Show Me More ›

Are eggs allowed on Whole30? ›

Foods allowed on the Whole30 diet mostly consist of minimally processed foods, including: Meat, eggs, and poultry: beef, veal, pork, horse, lamb, chicken, turkey, duck, etc. Fish and seafood: fish, anchovies, shrimp, calamari, scallops, crab, lobster, etc. Fruits: fresh and dried fruits.

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Can you eat hummus on Whole30? ›

Traditional hummus is made from garbanzo beans (also known as chickpeas), which are a legume and Plant-Based Whole30 compatible. Just read your labels to make sure your hummus doesn't contain dairy or other ingredients that aren't a fit for the Plant-Based Whole30.

Read On ›

Is almond milk OK on Whole30? ›

Whole30 founder Melissa Hartwig called this the first-ever Whole30-approved almond milk in 2016. It's got only four ingredients: water, organic almonds, organic acacia gum, and sea salt. You've seen this in literally every grocery store, and now you know: Yes, you can drink it while doing Whole30.

Get More Info Here ›

What is the vegan golden rule? ›

The Golden Rule simply states that we should act towards others as we would wish them to act towards us.

Do you detox when going vegan? ›

When transitioning to a vegan lifestyle, it's not uncommon to go through a natural adjustment period where your body adapts to the absence of animal products. This period can come with detox side effects as your body eliminates toxins accumulated from consuming animal-based foods.

Tell Me More ›

What are the downsides of a whole food plant-based diet? ›

Another con of a plant-based diet is the likelihood of possible gaps in nutrition. Five nutrients present special challenges. A deficiency of vitamin B12 can cause anemia and nerve damage. B12 occurs naturally in some animal products but is not found in plants.

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What is an example of a whole food vegan diet? ›

Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.

Is Greek yogurt a whole food? ›

Cheese and plain yogurt are also often included as whole foods. Even though the milk that they are made from will have gone through some processing to create these dairy products, the processing is seen as minimal. But this doesn't include yogurts with added sugars, flavourings and sweeteners.

Discover More ›

Do you lose weight faster on a vegan diet? ›

Generally speaking, vegan diets are associated with a lower calorie intake than other forms of plant-based diets, resulting in more significant weight loss. Lower calorie intake is attributed to plant-based diets with higher fiber content, greater food volume, and lower energy density.

How long does it take to lose weight on a WFPb diet? ›

A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 18 weeks — than those assigned to non-vegetarian diets ( 5 ).

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Why is it so hard to lose weight as a vegan? ›

A whole food plant-based diet often leads to healthy weight loss, but if you're not seeing the scale move, these reasons could be why: You're still eating and cooking with oil. You need to eat more leafy greens (and fiber in general) You're going out to eat too much.

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Will I lose weight if I just eat vegan? ›

The simple answer is yes, you can lose weight eating only fruits and vegetables, but it's not healthy. A safe and sustainable approach would be to focus on increasing your fruit and vegetable intake as part of a balanced diet including lean proteins, healthy fats, and complex carbohydrates.

Keep Reading ›