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Vegan 31 Day Whole Food Meal Plan

May 19, 2019 By bearplate 14 Comments

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

Whole food vegan meal plan for weight loss

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

Vegan whole food meal plan day one: Berry Beet Ginger Smoothie from Delightful Adventures

From Delightful Adventures

Snack

Second half of the berry beet smoothie

Lunch

4 cups lettuce with 2 Tbsp balsamic vinegar, and 1/2 avocado

2 carrots cut into slices with 1/4 cup hummus

Snack

14 almonds

Dinner

Two servings of Hungarian Red Lentil Soup

Easy vegan Hungarian Red Lentil Soup
From V Nutrition

Total calories for the day 1,470

Day 2

Breakfast

Banana Berry Fresh Green Smoothie

A Vegan Banana Berry Fresh Green Smoothie for breakfast.

From Glue & Glitter

Snack

14 almonds

Lunch

2 servings of leftover Hungarian Red Lentil Soup

Dinner

2 Servings of Mexican-Style Stuffed Zucchini Boats

Gluten-free Mexican-Style Stuffed Zucchini Boats
From My Darling Vegan

Total calories for the day 1,510

Day 3

Breakfast

1/2 Strawberry Beet Smoothie

A healthy Strawberry Beet Smoothie
From Veggie Inspired

Snack

1/2 Strawberry Beet Smoothie

Lunch

2 servings leftover Mexican-Style Stuffed Zucchini Boats

Dinner

2 servings of Vegan Lentil Mushroom Stew with Mashed Sweet Potatoes

A hearty whole food vegan dinner recipe from Vegan Richa
From Vegan Richa

Total calories for the day 1,558

Day 4

Breakfast

1/2 Pineapple Green Smoothie

Vegan 31 Day gluten free diet.
From Veggies Save The Day

Snack

1/2 Pineapple Green Smoothie

Lunch

2 Servings leftover Vegan Lentil Mushroom Stew with Mashed Sweet Potatoes

Dinner

2 Servings Curried Carrot and Sweet Potato Soup

Tasty  vegan Curried Carrot and Sweet Potato Soup from Girl Heart Food
From Girl Heart Food

Total calories for the day 1,460

Day 5

Breakfast

1/2 Dairy-Free Strawberry Smoothie

Vegan 31 Day Whole Food Meal Plan - Dairy-Free Strawberry Smoothie
From Vegan In The Freezer

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

Tasty grain free Zucchini Noodles with Pesto from My Darling Vegan food blog
From My Darling Vegan

Total calories for the day 1,581

Day 6

Breakfast

Blueberry Banana Smoothie

Vegan 31 Day Whole Food Meal Plan - Blueberry Banana Smoothie from Cadry's Kitchen food blog
From Cadry’s Kitchen

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

Vegan 31 Day Whole Food Meal Plan - Spanish Beans with Tomatoes from Veggie Desserts
From Veggie Desserts

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).

Vegan 31 Day Whole Food Meal Plan - Strawberry Hemp Milkshake
From Vegetarian Gastronomy

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

Vegan 31 Day Whole Food Meal Plan - Roasted Cauliflower Salad w/ Lentils & Grapes from Veggie Inspired
From Veggie Inspired

Total calories for the day 1,495

My Latest Video

DAY 8

Breakfast

Green Power Smoothie

Vegan 31 Day Whole Food Meal Plan - Green Power Smoothie from Plant Based Scotty
From Plant Based Scotty

Snack

14 Almonds

Lunch

2 Servings leftover Roasted Cauliflower Salad w/ Lentils & Grapes

Dinner

2 Servings Instant Pot Stuffed Squash

Vegan 31 Day Whole Food Meal Plan - Instant Pot Stuffed Squash
From Recipes From A Pantry

Total calories for the day 1,622

Day 9

Breakfast

1/2 Turmeric Mango Carrot Smoothie

Vegan 31 Day Whole Food Meal Plan - Turmeric Mango Carrot Smoothie
From Sharon Palmer

Snack

1/2 Turmeric Mango Carrot Smoothie

Lunch

2 Servings leftover Instant Pot Stuffed Squash

Dinner

12 Thai Peanut Collard Wraps

31 day healthy eating dinner: thai peanut collard wraps from Yep It's Vegan
From Yep It’s Vegan

Total calories for the day 1,486

Day 10

Breakfast

1/2 Pineapple Mint Smoothie

Vegan 31 Day Whole Food Meal Plan - Pineapple Mint Smoothie - From My Bowl food blog
From From My Bowl

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

Vegan 31 Day Whole Food Meal Plan - Kale Sweet Potato White Bean Skillet from Tasting Page
From Tasting Page

Total calories for the day 1,487

Day 11

Breakfas

2 Servings Purple Sweet Potato Smoothie Bowl

Vegan 31 Day Whole Food Meal Plan - Purple Sweet Potato Smoothie Bowl
From Rhian’s Recipes

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

Creamy Coconut Delicata Squash Soup
From Running To The Kitchen

Total calories for the day 1,581

Day 12

Breakfast

1/2 Apple Pie Smoothie

Apple Pie Smoothie
From Dianne’s Vegan Kitchen

Snack

1/2 Apple Pie Smoothie

Lunch

2 Servings leftover Creamy Coconut Delicata Squash Soup

Dinner

2 Servings Simple Tofu Green Bean Stir Fry

vegan meal plan dinner: Simple Tofu Green Bean Stir Fry from V Nutrition
From V Nutrition

Total calories for the day 1,703

Day 13

Breakfast

1/2 Luscious Lemon Cheesecake Smoothie

This Lemon Cheesecake Smoothie is the breakfast for day 13 of this meal plan without sugar.
From A Virtual Vegan

Snack

1/2 Luscious Lemon Cheesecake Smoothie

14 Almonds

Lunch

2 Servings Simple Tofu Green Bean Stir Fry

Snack

1 Apple

3 Carrots cut into slices with 1/4 cup hummus

Dinner

2 Servings of Vegan Mushroom Stew

Vegan Mushroom Stew is dinner for this vegan meal plan for a month.
From Delightful Adventures

Total calories for the day 1,623

Day 14

Breakfast

1/2 Creamy dreamy peanut butter banana smoothie

Day 14 of this vegan meal plan for weight loss is a tasty Creamy dreamy peanut butter banana smoothie
From Cadry’s Kitchen

Snack

1/2 Creamy dreamy peanut butter banana smoothie

Lunch

2 Servings of leftover Vegan Mushroom Stew

Dinner

2 Servings Vegan Broccoli Cheese Soup

Vegan Broccoli Cheese Soup
From Veggie Inspired

Total calories for the day 1,538

Day 15

Breakfast

1/2 Pear, Avocado and Rocket Green Smoothie

Vegan meal plan 1500 calories. Day 15 breakfast - Pear, Avocado and Rocket Green Smoothie
From Delightful vegans

Snack

1/2 Pear, Avocado and Rocket Green Smoothie

Lunch

2 Servings of leftover Vegan Broccoli Cheese Soup

Dinner

2 Servings Warm Kale Salad with Roasted Butternut Squash

Vegan meal plan for one. Day 15 dinner- Warm Kale Salad with Roasted Butternut Squash
From Cozy Peach Kitchen

Total calories for the day 2,037

Day 16

Breakfast

1/2 Berry Cauliflower and Greens Smoothie Bowl Without Banana

Berry Cauliflower and Greens Smoothie Bowl Without Banana
From The Conscious Dietitian

Snack

1/2 Berry Cauliflower and Greens Smoothie Bowl Without Banana

Lunch

2 Servings of leftover Warm Kale Salad with Roasted Butternut Squash

Dinner

2 Cups Crock-Pot Tomato Soup

Crock-Pot Tomato Soup
From Food Love

Total calories for the day 1,639

Day 17

Breakfast

Blueberry Tahini Basil Smoothie

Day 17 of whole food vegan meal plan breakfast: Blueberry Tahini Basil Smoothie from Unconventional Baker
From Unconventional Baker

Snack

14 Almonds

Lunch

2 Cups Leftover Crock-Pot Tomato Soup

Dinner

2 Servings of Instant Pot Chipotle Pumpkin Vegan Chili

Instant Pot Chipotle Pumpkin Vegan Chili
From Mother Would Know

Total calories for the day 1,874

Day 18

Breakfast

1/2 Kale Pineapple Chia Smoothie

Kale Pineapple Chia Smoothie
From Yay For Food

Snack

1/2 Kale Pineapple Chia Smoothie

Lunch

2 Servings of leftover Instant Pot Chipotle Pumpkin Vegan Chili

Dinner

2 Servings Instant Pot Detox Vegetable Soup

Instant Pot Detox Vegetable Soup
From Real Food Real Deals

Total calories for the day 1,834

Day 19

Breakfast

1/2 Tropical Mango Kale Smoothie

Tropical Mango Kale Smoothie
From Peas And Crayons

Snack

1/2 Tropical Mango Kale Smoothie

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

Vegan Stuffed Sweet Potatoes with Spinach and White Beans
From The Live-In Kitchen

Total calories for the day 1,609

Day 20

Tropical Green Smoothie

Tropical Green Smoothie
From The Belly Rules The Mind

Lunch

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

Dinner

2 Servings Plant Based Curry Cauliflower Soup

Plant Based Curry Cauliflower Soup
From Chef Sous Chef

Total calories for the day 1,803

Day 21

Breakfast

Chocolate Coconut Water Smoothie

Chocolate Coconut Water Smoothie
From Sidewalk Shoes

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)

Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing
From The Conscious Dietitian

Calories for the day 1,600

Day 22

Breakfast

1/2 Healthy green smoothie

 Healthy green smoothie
From Cooking Journey Blog

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

Bubble & Squeak from Virtual Vegan
From A Virtual Vegan

Total calories for the day 1,609

Day 23

Breakfast

Tropical Smoothie

Tropical Smoothie
From Snappy Gourmet

Snack

1 Apple

Lunch

2 Servings leftover Bubble & Squeak

Dinner

2 Servings Sweet Potato, Chickpea and Spinach Curry

 Sweet Potato, Chickpea and Spinach Curry
From Be Forever Healthier

Total calories for the day 1,661

Day 24

Breakfas

Low Sugar Avocado Blueberry Smoothie

Low Sugar Avocado Blueberry Smoothie
From I Heart Vegetables

Snack

1 Serving Lemon Coconut Protein Balls

Lemon Coconut Protein Balls
From Bear Plate (that’s us!)

Lunch

2 Servings leftover Sweet Potato, Chickpea and Spinach Curry

Dinner

1 Serving Vegan Zucchini Pasta Alfredo

Vegan Zucchini Pasta Alfredo
From V Nutrition

Total calories for the day 1,658

Day 25

Breakfast

1/2 Paleo Green Smoothie

Paleo Green Smoothie
From I Heart Umami

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

Grain free vegan wraps,
From Girl Heart Food

Total calories for the day 1,611

Day 26

Breakfast

Vegan Chocolate Banana Smoothie

Vegan Chocolate Banana Smoothie
From Aline Made

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

Whole food vegan dinner: Zucchini Noodle Lasagna from My Darling Vegan food blog
From My Darling Vegan

Total calories for the day 1,535

Day 27

Breakfast

Strawberry Avocado Smoothie

Strawberry Avocado Smoothie
From Upstate Ramblings

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

 Homemade Roasted Red Pepper Hummus
From Vegan Huggs

Dinner

2 Servings Vegan Potato Jackfruit Stew Recipe

Vegan Potato Jackfruit Stew Recipe
From Veggie Society

Total calories for the day 1,519

Day 28

Breakfast

1/2 Maca Peanut Butter Smoothie

Maca Peanut Butter Smoothie
From Healthier Steps

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

 Vegan Mushroom Bourguignon With Potato Cauliflower Mash
From Vegan Richa

Day 29

Breakfast

1/2 Rose And Raspberry Smoothie with Coconut

Whole food vegan meal plan breakfast Rose And Raspberry Smoothie with Coconut from My Vegan Minimalist
From My Vegan Minimalist

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

Easy Vegan Split Pea Soup Recipe with Turmeric
From Umami Girl

Total calories for the day 1,511

Day 30

Breakfast

Tahini Date Shake, aka Tahini Smoothie

Tahini Date Shake, aka Tahini Smoothie
From Fried Dandelions

Snack

1 Apple

Lunch

2 Servings leftover Easy Vegan Split Pea Soup Recipe with Turmeric

Dinner

2 Servings Chickpea Coconut Curry

Healthy vegan Chickpea Coconut Curry
From Bear Plate (that’s us)

Total calories for the day 1,567

Day 31

Breakfast

1/2 Vegan Vanilla Blueberry Smoothie

Vegan Vanilla Blueberry Smoothie
From Dianne’s Vegan Kitchen

Snack

1/2 Vegan Vanilla Blueberry Smoothie

Lunch

2 Servings leftover Chickpea Coconut Curry

Dinner

2 Servings Vegan Roasted Carrot Soup with Lentils

Healthy Vegan meal plan dinner Roasted Carrot Soup with Lentils
From Happy Kitchen Rocks

Total calories for the day 1,568


31 Day Healthy Vegan Whole Food Meal Plan For Weight Loss with free grocery list PDF


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Reader Interactions

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Comments

  1. Dawn - Girl Heart Food says

    January 2, 2019 at 6:12 am

    Thanks so much for including my curried carrot and sweet potato soup! Love this round up and a great (delicious) way to start 2019 🙂

    Reply
  2. anjali @ vegetarian gastronomy says

    January 3, 2019 at 10:57 pm

    Thanks so much for sharing my recipe!

    Reply
  3. Bintu | Recipes From A Pantry says

    January 8, 2019 at 4:06 pm

    Thanks for including my recipe among so many tasty recipes!

    Reply
  4. Elizabeth says

    January 17, 2019 at 8:19 am

    All of this food looks amazing! And proof you can eat tasty, healthy food that will satisfy your appetite even if you’re limiting the calories. I need to get in the kitchen and make a smoothie right now! Thanks for this awesome roundup.

    Reply
  5. Deirdre says

    January 18, 2019 at 1:14 pm

    I’m so happy I came across this, totally needed to clean my diet up and I see so many of my favourite bloggers! Bookmarking this post right now!

    Reply
  6. Mayuri Patel says

    January 19, 2019 at 11:53 am

    An awesome collection of recipes, making eating healthy more fun. What I like that each day the food is different and yet so nutritious. Thank you so much for compilation.

    Reply
  7. Mayuri Patel says

    January 19, 2019 at 11:55 am

    And forgot to mention, waiting for week 4 recipes.

    Reply
  8. Nikita Raikwar says

    January 21, 2019 at 5:33 am

    This is exactly the type of meal plan I was looking for. I have an ardent love for all things food and love cooking new delicacies and scrumptious meals for myself. Hopefully this 31 day meal guide will add more flavours to my monotonous food routine

    Reply
  9. Tania | Fit Foodie Nutter says

    January 30, 2019 at 4:18 am

    Nearly licked my screen when scrolling through all the delicious meals! Thank you for such a great informative post and so much healthy inspiration x

    Reply
  10. Stephanie L Cafasso says

    February 9, 2019 at 12:59 pm

    A nutritious and healthy meal plan. Perfect for lazy people like me hehe!

    Reply
  11. Brooke says

    May 4, 2019 at 8:39 pm

    This meal plan is amazing! Do you have a shopping list pdf?

    Reply
    • bearplate says

      May 19, 2019 at 10:00 pm

      You can get the list here

      Reply
  12. Fitoru says

    April 9, 2020 at 12:11 am

    Amazing 31 day whole food meal plan. Great blog, nice post, good read and informative.

    Reply
  13. Melissa says

    May 31, 2021 at 11:05 pm

    The very first smoothie says half for breakfast and half for snack. But the recipes says serves 2.
    So must it be split into 4? Or is it a full portion for breakfast and a full portion for snack.

    Reply

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