Take the 30-day plant-based diet challenge with us!
Are you interested in moving to a whole-food, plant-based diet? Whether you’re looking to prevent chronic conditions like heart disease or type-2 diabetes, or you’re looking to do something positive for the planet, getting started might seem challenging. Never fear, we have the perfect guide for you! Our 30-day plant-based meal plan for beginners will walk you through everything you need to know to start on your plant-based journey.
Pair this new healthy meal plan with a fitness routine to boost your health even more! Try out our 30-Day Walk Off The Pounds Challenge, today!
To make things easy to follow, we’ve broken it down into meals – breakfast, lunch, and dinner. We also included some snacks and desserts, because we know the value of having those in your life! All you’ll need to do is pick and choose your favorites. Before you know it, you’ll be done with your first 30-days and you’ll be a pro.
Read how a SkinnyMs. recipe creator, Eric O’Grey, lost 150 pounds and reversed his Type-2 Diabetes with a plant-based diet. By the way, Eric’s wife, Jaye, lost 75 pounds.
What is a Plant-Based Diet?
A plant-based diet has more of a focus on eating whole, unprocessed foods. In a nutshell, here just some of the foods included:
- Legumes and other plant-based proteins (like soybeans and seitan)
- Nuts and seeds, including nut milk, chia seeds, flax seeds
- Good fats, like avocados
- Greens – and lots of them!
- All fruits and vegetables
- Naturally occurring starches, like potatoes
- Whole grains, like oats, brown rice, and quinoa
- Maple syrup, coconut sugar, and other unrefined sugars (avoid artificial sweeteners)
- Coffee is included
Unlike other types of diets, you can enjoy a variety of foods, and you can even treat yourself to some dark chocolate! Now that you know what types of foods we’re focusing on, let’s take a look at the meal plans. Feel free to mix and match – some of the lunches would be great for dinner, and vice versa.
Breakfast
Peanut Butter Mocha Espresso Shake
Chocolate Chip Banana Pancakes
3-Ingredient Peanut Butter Breakfast Bars
Lunch
Spicy Kale with Chickpeas and Maple Dijon Dressing
Herbed Wild Rice Stuffed Potatoes
Butternut Squash and Cranberry Quinoa Salad
6 Plant-Based Salad Dressing Recipes (featured image at the top)
Dinner & Sides
Plant Based Old-Fashioned Potato Salad
Maple Glazed Tempeh with Quinoa and Kale
Broccoli and Mushroom Stir Fry
Plant-Based “Ground Beef” Recipe
Quick & Easy Black Bean and Lentil Soup
Spicy Grilled Tofu with Szechuan Vegetables
Snacks
Cilantro Lime Three Bean Salad
Sunflower Lentil Dip with Fresh Vegetables
Chocolate Peanut Butter Energy Bites
Desserts
No-Bake Chocolate Covered Cookie Dough Bars
Vegan Chocolate Banana Nut Bread
Raw Vegan Lemon Cranberry Cheesecake
Skinny Strawberry Banana Bread
We love plant-based foods, so our Facebook, Instagram, and Pinterest accounts are chock full of great recipes! Don’t forget to follow us on social media to get some great plant-based ideas and inspiration.
I’m type 1 diabetic and commonly low on calcium and iron. I really want to eat plant based. Do you have recommendations?
Ashley, We have tons of plant-based recipes and meal plans on the site. Please take a look
I have traded wheat read for sprouted breads. None of your recipes talks about these breads. I have osteoarthritis and started getting serious about plant based /anti inflammatory diets.
Ruth, Be sure to check out all of our plant-based recipes.
This sounds awesome, I recently took a break from red meat for six months and felt great. this plant base diet is the direction I would to go. I am a type two diabetic not overweight and work out on a regular basis.
What is the recipe for the cover photo?
Hey Greta, Here’s the recipe at the top.
Is Oatmeal milk okay rather than almond milk not one of my favor
Is there a suggestion on a plant coffee creamer cannot get away from half n half
I have been on plant food due I had a Stomach sleeve operation after that I could not eat any type of meat which I do not miss replaced with beans and plant food it going on 2 years lost 70 lbs
Judy, First congratulations! Oat Milk is fine as a replacement for almond milk.
Why do you say to avoid artificial sweeteners? Thanks
Medena, We don’t recommend “artificial” anything due to potential health risk. We prefer to use Whole Foods and natural sweeteners.
I would love to start plant based diet pls. What should I do tomorrow start it.
Bill, You may have more success by starting slowly and eliminate one Norplant food at a time. Or, just drive right in and start enjoying and benefiting from all the delicious whole plant foods in your area. I chose the later.