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
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
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
Total calories for the day 1,470
Day 2
Breakfast
Banana Berry Fresh Green Smoothie
From Glue & Glitter
Snack
14 almonds
Lunch
2 servings of leftover Hungarian Red Lentil Soup
Dinner
2 Servings of Mexican-Style Stuffed Zucchini Boats
Total calories for the day 1,510
Day 3
Breakfast
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
Total calories for the day 1,558
Day 4
Breakfast
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
Total calories for the day 1,460
Day 5
Breakfast
1/2 Dairy-Free Strawberry Smoothie
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
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
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
Total calories for the day 1,486
Day 10
Breakfast
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
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
1 Apple
3 Carrots cut into slices with 1/4 cup hummus
Dinner
2 Servings of Vegan Mushroom Stew
Total calories for the day 1,623
Day 14
Breakfast
1/2 Creamy dreamy peanut butter banana smoothie
Snack
1/2 Creamy dreamy peanut butter banana smoothie
Lunch
2 Servings of leftover Vegan Mushroom Stew
Dinner
2 Servings Vegan Broccoli Cheese Soup
Total calories for
Day 15
Breakfast
1/2 Pear, Avocado and Rocket Green Smoothie
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
Total calories for the day 2,037
Day 16
Breakfast
1/2 Berry Cauliflower and Greens Smoothie Bowl Without Banana
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
Total calories for the day 1,639
Day 17
Breakfast
Blueberry Tahini Basil Smoothie
Snack
14 Almonds
Lunch
2 Cups Leftover Crock-Pot Tomato Soup
Dinner
2 Servings of Instant Pot Chipotle Pumpkin Vegan Chili
Total calories for the day 1,874
Day 18
Breakfast
1/2 Kale Pineapple Chia Smoothie
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
Total calories for the day 1,834
Day 19
Breakfast
1/2 Tropical Mango Kale Smoothie
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
Total calories for the day 1,609
Day 20
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
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
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
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
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
Thanks so much for including my curried carrot and sweet potato soup! Love this round up and a great (delicious) way to start 2019 🙂
Thanks so much for sharing my recipe!
Thanks for including my recipe among so many tasty recipes!
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.
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!
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.
And forgot to mention, waiting for week 4 recipes.
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
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
A nutritious and healthy meal plan. Perfect for lazy people like me hehe!
This meal plan is amazing! Do you have a shopping list pdf?
You can get the list here
Amazing 31 day whole food meal plan. Great blog, nice post, good read and informative.
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.