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Do you consider yourself vegan-curious? Do you want to increase your plant intake but not go full all-out vegan? What if you had a chance to try out a vegan(ish) diet for 30 days—one that gave ideas for what to eat toup your plant intake? Would you do it?
If you said yes, then you’re in the right place!
Our 30-Day Vegan Challenge will help you increase your fruits, vegetables, whole grains, nuts, seeds and beans, without having to go all-or-nothing vegan. Mix up your routine with 30 days of healthy plant-packed recipes and hacks to make it vegan(ish) for a month.
30-Day Vegan Dinner Plan
Day 1: Blend Greens into a Smoothie
Day 2: Cook Up Some Tofu
For a versatile meatless protein option, turn to tofu. It works for everything fromstir-friestoscrambles, and is packed with plant-based protein to keep you fueled. You can even use it to makeBeefless Vegan Tacosthat will help win over any skeptic.
Day 3: Up Your Omega-3s
Omega-3sare crucial for the health of your brain, heart, joints and more. Unfortunately, they primarily come from foods like fatty fish, so it can be hard for vegans to get enough. Include foods likewalnuts, flax seeds and canola oilto help you meet your omega-3 needs.
Day 4: Try This Recipe
OurVegetarian Stuffed Cabbageis perfect for a hearty meal during the colder months. Rich red wine, tomatoes and mushrooms help give this plant-based main super-satisfying flavor.
Day 5: Make Homemade Popcorn
It’s a little-known fact that popcorn is a whole grain. It is packed with fiber and low in calories, making it a perfect snack if you want tolose weight. When youmake it at home, you canadd flavors—from sweet to savory—depending on what you’re craving.
Day 6: Add in Vitamin B12
Since several food sources of vitamin B12 are from animals, it can be hard for vegans to get enough. Make sure to include foodsfortified with vitamin B12—like plant-based milks and cereals—andnutritional yeast, which naturally contains vitamin B12, to help you cover your bases (go ahead and sprinkle nutritional yeast on your popcorn, since it offers a cheesy flavor!). If you’re completely vegan, talk to your healthcare practitioner about adding aUSP certifiedvitamin B12 supplement.
Day 7: Share a Meal
Sharing a meal with those you love can make it more enjoyable, and it might evenboast some health benefitstoo! Have a communal meal with those in your household and family, or drop off a meal to a neighbor who is in need.
Day 8: Read the Label
Day 9: Try This Recipe
This recipe is a food mash-up for the ages. Tonight, try ourFalafel Burger. The chickpea patty is packed with protein and fiber, while the veggies and whole-wheat bun add a crunch.
Day 10: Remember Vitamin D
Vitamin Dis an important nutrient for bone health, preventing chronic disease and may even be linked to better mental health. Most people get vitamin D from fish like salmon or sardines or fortified dairy products like milk and yogurt, none of which are vegan. Fortunately, there are other fortified beverages like orange juice and non-dairy milk that are vegan-friendly sources of vitamin D (or check with your doctor about taking a supplement).
Day 11: Order a Plant-Based Lunch
It’s much easier now to find plant-based options at restaurants—even some fast-food restaurants have started carrying meat alternatives for burger patties, sandwiches and bowls. Take a break from cooking today and get takeout for lunch.
Day 12: Treat Yourself
Being vegan does not mean swearing off desserts (what kind of life would that be?). It may just mean swapping in new ingredients for making vegan versions of classics you love. FromVegan CheesecaketoVegan No-Bake Cookies, vegan desserts can be just as sweet, gooey and craveable as non-vegan ones. We even have this list ofvegan baking substitutesfor all of your dessert-related needs.
Day 13: Opt for Whole Grains
An easy way to boost the fiber, nutrition and protein you get in a day is to choose whole grains when you can. In fact, the2020-2025 Dietary Guidelines for Americanssuggest making sure that at least half of the grains you eat each day are whole grains. Swap in brown rice for white rice, or top your salad with quinoa to boost your whole grain intake
Day 14: Try This Recipe
For a spicy, veggie-forward main, make ourVegetarian Lo Meinfor dinner tonight. Shiitake mushrooms, carrots and bean sprouts pack it with nutrition and flavor. As a bonus, it is ready in just 30 minutes for the perfect weeknight meal.
Day 15: Get Outside
Day 16: Serve a Side Salad with Your Meal
Keep lettuce or salad greens on hand to make a simple side salad to pair with meals. Not only will it help you increase your veggie intake, but can also help make your meals more satisfying.
Day 17: Snack on Nuts
Looking for an easy snack packed with protein, fiber and healthy fat? Nuts will be your new go-to. Theprotein, fiber and healthy fat in nutswill help you feel satisfied for longer, since these nutrients take longer to digest, making them the perfect thing to munch on in the afternoon.
Day 18: Veganize It!
Eating vegan doesn’t mean giving up your favorite recipes. We have done the legwork to “veganize” some classics, likescallops,mac & cheeseandcheesecake.
Day 19: Try This Recipe
This recipe swaps in eggplantfor traditional lasagna noodles to give you a lower-carb vegan-friendly “pasta” dish. Tofu and nutritional yeast take the place of ricotta, and since they have so much flavor you’ll hardly notice a difference.
Day 20: Get Takeout for Dinner
Day 21: Try This Recipe
ThisLemony Lentil Soup with Collardshas a lot going for it. It showcases delicious, affordable and healthy foods, like lentils and root vegetables, for fiber and flavor on a budget.
Day 22: Go with Frozen
Many people have misconceptions aboutfrozen fruits and vegetablesbut they pack just as much nutrition (if not more) than their fresh counterparts. Plus, they are way cheaper and last a lot longer.We even have this guideto help you make them delicious.
Day 23: Try a New Grain
Beyond brown rice and quinoa, there are so many delicious whole grains worth trying.Try cooking barley, farro, millet, wheat berriesor another whole grain that’s new to you tonight.
Day 24: Iron Up!
Iron is a necessary nutrientthat affects immunity and brain health, as well as energy levels and muscle endurance. You may think of red meat when you think of foods that have iron, but there are manyvegan-friendly sourcesas well. Dark leafy greens, whole grains, legumes and fortified cereals are great things to include to make sure you are meeting your needs. Also, make sure youeat plenty of vitamin Cfrom citrus fruits, berries and vegetables as it helps iron absorb more effectively.
Day 25: Swap Mushrooms for Meat
Mushrooms might be the “meatiest” tasting vegetable of them all. They are packed with umami flavor and impressive nutrition. Swap them intoburgers,soupsand more.
Day 26: Try This Recipe
Vegan Cauliflower Fettuccine Alfredo with Kaleis a rich, luscious choice for dinner tonight. This vegan pasta recipe uses cashews and miso to help boost the savory creaminess of this dish.
Day 27: Work Veggies into Your Breakfast
Having vegetables with breakfast helps you get a nutritious boost to start the day. Sauté veggies and add them to atofu scrambleor blend them into asmoothieto boost your daily veggie intake.
Day 28: Add Vegetables to Pasta Sauce
One of the easiest ways to increase the vegetables in your day is to add them to foods you already eat. Sauté onions, peppers and broccoli to add to pasta sauce for a nutritious boost.
Day 29: Have a Vegan Happy Hour
Day 30: Try This Recipe
These vegansloppy joesget their “meatiness” from jackfruit. Its nutty flavor mixed with savory spices and seasonings makes for a satisfying plant-based main.
Vegan Lifestyle Basics
Consider this a guide to help you understand what a vegan lifestyle entails and to help you apply the principles. But we know a vegan diet isn’t for everyone—a lot of us here atEatingWellstill like our dairy, meat and eggs. So even if you decide that a vegan lifestyle is not your jam, these articles will give you plenty of ideas for how to sneak more plants into your diet—which also brings with ita host of health benefits.
01of 12Ultimate Guide to the Vegan DietUltimate Guide to the Vegan DietWe did a deeper dive into the vegan diet to help you figure out if it’s right for you. From what you can and can’t eat, to the benefits and downsides—here’s everything you need to know about the vegan diet.02of 124 Health Benefits of a Vegan Diet (and a Few Potential Drawbacks)4 Health Benefits of a Vegan Diet (and a Few Potential Drawbacks)See if switching to a completely plant-based diet is right for you.Meal Plan Inspiration03of 12Anti-Inflammatory Vegan Meal PlanAnti-Inflammatory Vegan Meal PlanIn this healthy plant-based meal plan, the principles of an anti-inflammatory diet come together for a week of delicious, wholesome meals and snacks to help you feel your best.04of 12Vegan Mediterranean Diet PlanVegan Mediterranean Diet PlanIn this vegan Mediterranean meal plan, we interweave principles of both diets to create a healthy plant-based approach to eating for better health.05of 12High-Protein Vegan Diet Meal PlanHigh-Protein Vegan Diet Meal PlanLose weight the healthy way with this 7-day high-protein vegan meal plan.06of 12Vegan Weight-Loss Meal Plan on a BudgetVegan Weight-Loss Meal Plan on a BudgetLose weight—and save yourself money in the process—with this budget-friendly vegan meal plan.How To Eat Vegan07of 129 Healthy Tips to Help You Start Eating a Vegan Diet9 Healthy Tips to Help You Start Eating a Vegan DietIf cutting out meat, dairy and eggs leaves you confused about how to eat a healthy, balanced diet, you’re in the right place. Here are 9 healthy tips to starting a vegan diet.08of 12How to Meal Prep for a Week of Vegan LunchesHow to Meal Prep for a Week of Vegan LunchesIn this easy lunch meal-prep plan, we walk you through five super-simple base recipes that come together to create delicious vegan lunches for the week.Beyond the Challenge09of 12The 10 Best Vegan Protein SourcesThe 10 Best Vegan Protein SourcesEating plant-based doesn’t have to mean being protein-deficient. This list of 10 tasty protein sources will make your plate look well-rounded and leave your body feeling nourished.10of 126 Best Tips for Eating Plant-Based on a Budget6 Best Tips for Eating Plant-Based on a BudgetEating plant-based on a budget isn’t as tough as it may seem. Whether you want to start incorporating Meatless Monday into your week or go full-on vegan, we have some great money-saving tips for you!11of 12Plant-Based Snacks That Pack a Lot of ProteinPlant-Based Snacks That Pack a Lot of ProteinFrom crunchy chickpeas to roasted tofu, plant-based snacks don’t have to be boring—or lack protein. Get your snack on with these protein-packed snacks that are so tasty you’ll forget you’re eating plants.12of 12I Went Vegan for 30 Days and Here’s What HappenedI Went Vegan for 30 Days and Here’s What HappenedNo meat, no fish, no dairy and no eggs for a month. Learn what I ate, my challenges and successes, plus my overall results and takeaway from one month eating vegan.
01of 12Ultimate Guide to the Vegan DietUltimate Guide to the Vegan DietWe did a deeper dive into the vegan diet to help you figure out if it’s right for you. From what you can and can’t eat, to the benefits and downsides—here’s everything you need to know about the vegan diet.
01of 12
Ultimate Guide to the Vegan Diet
We did a deeper dive into the vegan diet to help you figure out if it’s right for you. From what you can and can’t eat, to the benefits and downsides—here’s everything you need to know about the vegan diet.
02of 124 Health Benefits of a Vegan Diet (and a Few Potential Drawbacks)4 Health Benefits of a Vegan Diet (and a Few Potential Drawbacks)See if switching to a completely plant-based diet is right for you.Meal Plan Inspiration
02of 12
4 Health Benefits of a Vegan Diet (and a Few Potential Drawbacks)
See if switching to a completely plant-based diet is right for you.
Meal Plan Inspiration
03of 12Anti-Inflammatory Vegan Meal PlanAnti-Inflammatory Vegan Meal PlanIn this healthy plant-based meal plan, the principles of an anti-inflammatory diet come together for a week of delicious, wholesome meals and snacks to help you feel your best.
03of 12
Anti-Inflammatory Vegan Meal Plan
In this healthy plant-based meal plan, the principles of an anti-inflammatory diet come together for a week of delicious, wholesome meals and snacks to help you feel your best.
04of 12Vegan Mediterranean Diet PlanVegan Mediterranean Diet PlanIn this vegan Mediterranean meal plan, we interweave principles of both diets to create a healthy plant-based approach to eating for better health.
04of 12
Vegan Mediterranean Diet Plan
In this vegan Mediterranean meal plan, we interweave principles of both diets to create a healthy plant-based approach to eating for better health.
05of 12High-Protein Vegan Diet Meal PlanHigh-Protein Vegan Diet Meal PlanLose weight the healthy way with this 7-day high-protein vegan meal plan.
05of 12
High-Protein Vegan Diet Meal Plan
Lose weight the healthy way with this 7-day high-protein vegan meal plan.
06of 12Vegan Weight-Loss Meal Plan on a BudgetVegan Weight-Loss Meal Plan on a BudgetLose weight—and save yourself money in the process—with this budget-friendly vegan meal plan.How To Eat Vegan
06of 12
Vegan Weight-Loss Meal Plan on a Budget
Lose weight—and save yourself money in the process—with this budget-friendly vegan meal plan.
How To Eat Vegan
07of 129 Healthy Tips to Help You Start Eating a Vegan Diet9 Healthy Tips to Help You Start Eating a Vegan DietIf cutting out meat, dairy and eggs leaves you confused about how to eat a healthy, balanced diet, you’re in the right place. Here are 9 healthy tips to starting a vegan diet.
07of 12
9 Healthy Tips to Help You Start Eating a Vegan Diet
If cutting out meat, dairy and eggs leaves you confused about how to eat a healthy, balanced diet, you’re in the right place. Here are 9 healthy tips to starting a vegan diet.
08of 12How to Meal Prep for a Week of Vegan LunchesHow to Meal Prep for a Week of Vegan LunchesIn this easy lunch meal-prep plan, we walk you through five super-simple base recipes that come together to create delicious vegan lunches for the week.Beyond the Challenge
08of 12
How to Meal Prep for a Week of Vegan Lunches
In this easy lunch meal-prep plan, we walk you through five super-simple base recipes that come together to create delicious vegan lunches for the week.
Beyond the Challenge
09of 12The 10 Best Vegan Protein SourcesThe 10 Best Vegan Protein SourcesEating plant-based doesn’t have to mean being protein-deficient. This list of 10 tasty protein sources will make your plate look well-rounded and leave your body feeling nourished.
09of 12
The 10 Best Vegan Protein Sources
Eating plant-based doesn’t have to mean being protein-deficient. This list of 10 tasty protein sources will make your plate look well-rounded and leave your body feeling nourished.
10of 126 Best Tips for Eating Plant-Based on a Budget6 Best Tips for Eating Plant-Based on a BudgetEating plant-based on a budget isn’t as tough as it may seem. Whether you want to start incorporating Meatless Monday into your week or go full-on vegan, we have some great money-saving tips for you!
10of 12
6 Best Tips for Eating Plant-Based on a Budget
Eating plant-based on a budget isn’t as tough as it may seem. Whether you want to start incorporating Meatless Monday into your week or go full-on vegan, we have some great money-saving tips for you!
11of 12Plant-Based Snacks That Pack a Lot of ProteinPlant-Based Snacks That Pack a Lot of ProteinFrom crunchy chickpeas to roasted tofu, plant-based snacks don’t have to be boring—or lack protein. Get your snack on with these protein-packed snacks that are so tasty you’ll forget you’re eating plants.
11of 12
Plant-Based Snacks That Pack a Lot of Protein
From crunchy chickpeas to roasted tofu, plant-based snacks don’t have to be boring—or lack protein. Get your snack on with these protein-packed snacks that are so tasty you’ll forget you’re eating plants.
12of 12I Went Vegan for 30 Days and Here’s What HappenedI Went Vegan for 30 Days and Here’s What HappenedNo meat, no fish, no dairy and no eggs for a month. Learn what I ate, my challenges and successes, plus my overall results and takeaway from one month eating vegan.
12of 12
I Went Vegan for 30 Days and Here’s What Happened
No meat, no fish, no dairy and no eggs for a month. Learn what I ate, my challenges and successes, plus my overall results and takeaway from one month eating vegan.
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