30-Day Plant-Based Meal Plan For Beginners

This post may include affiliate links.

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.


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.

What is a Plant-Based Diet?

30-Day Plant-Based Meal Plan For Beginners

A plant-based diet is another way of saying “vegan,” but it focuses on starting small and changing slowly. It also has more of a focus on eating whole, unprocessed foods. In a nutshell, here are the things you can eat:

  • Beans and other plant-based proteins (like soybeans and seitan)
  • Nuts and seeds, including nut milk, chia seeds, and quinoa (which is actually a seed).
  • Lots of good fats, like avocados and olive oil
  • Greens – and lots of them!
  • A variety of other fruits and vegetables
  • Naturally occurring starches, like potatoes, brown rice, and oats

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.


30-Day Plant-Based Meal Plan For Beginners

Plant-Based Protein Shakes

Blueberry Hand Pies 

Breakfast Quinoa

The Best Green Smoothie

Vegan Mango-Almond Milkshake

Healthy Granola

Chocolate Banana Nut Bread

5-Ingredient Buckwheat Crepes

Chocolate Chip Banana Pancakes

Make-Your-Own Instant Oatmeal


30-Day Plant-Based Meal Plan For Beginners

Slow Cooker Mediterranean Lentil Soup

Avocado Kale Caesar Salad + Sweet Potato Fries

Chickpea Mediterranean Rice

Roasted Sweet Potato, Chickpea, and Kale Salad Bowls

Curried Quinoa Salad

Winter Buddha Bowl

Golden Soup

Loaded Kale Salad

Detox Rainbow Rollups with Peanut Sauce

Seriously Delicious Detox Salad


30-Day Plant-Based Meal Plan For Beginners

Plant-Based Slow Cooker Chile

Moroccan Lentil-Stuffed Eggplant

Easy Lentil Vegetable Loaf

Portobello Pot Roast

Slow-Cooker White Bean Stew

Instant Pot Pumpkin Walnut Chili

Quick & Easy Black Bean and Lentil Soup

The Best Vegan Enchiladas

Rich Red Curry with Roasted Vegetables

Cauliflower Walnut Taco Meat


30-Day Plant-Based Meal Plan For Beginners

Cilantro Lime Three Bean Salad

Easy Muhammara Dip

Creamy Vegan Potato Salad

Raw Salted Chocolate Snack Bars

Sugar-Free Coconut Carob Bars

“Everything” Guacamole

Spicy Mango Salsa

Sunflower-Coated Kale Chips

Vegan Spinach Artichoke Dip

Actually Crispy Baked Chickpeas


30-Day Plant-Based Meal Plan For Beginners

Avocado Vegan Fudge Brownie

Mind-Blowing Vegan Chocolate Pie

Dark Chocolate Avocado Mousse

Carrot-Spiced Oatmeal Cookies

Chocolate Avocado Fudge Cake

Chocolate Olive Oil Cake

Raw Vegan Lemon Cranberry Cheesecake

Strawberry Oat Crumble Bars

Slow-Cooker Apple Crisp

Strawberry Rhubarb Crisp Bars


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.

6 Comments on "30-Day Plant-Based Meal Plan For Beginners"

  1. Dr Gloria D Winkler  August 24, 2018

    I cannot wait to get started on this plan. As a new meatless eater, I have had issues with meal planning. Thank you so much for the layout, recipes and overall plan. This will help me financially as well as holistically.

  2. Ana  November 19, 2018

    Are legumes allowed? TIA

  3. Jean  December 12, 2018

    Absolutely excited to take the challenge..the good looks delicious especially the bean stew…Thanks so much

  4. Wendy kelly  February 7, 2019

    I’m looking to start Plant free diet. Are there more things to eat that don’t need so much prep and cooking especially breakfast and lunch when working?

    • Chef Sallie  February 10, 2019

      Hi Wendy! Congratulations on starting the plant-based meal plan! Here are a couple of suggestions that might be helpful. Try overnight oats such as these for a quick breakfast. They can be assembled the night before (or several days ahead of time). Then just grab them for an easy breakfast on the go. Substitute any cows milk for a plant-based milk such as coconut, rice, soy, almond, or cashew milk. If you prefer smoothies, they can also be made 2-3 days ahead of time. On the day you’re ready to drink one, simply put back in blender or nutri-bullet to refresh. If consuming more than 2-3 days after the smoothies are made, you can always freeze them. Just remember to remove from freezer to thaw a couple of days before you’re ready to drink them.

      Ready-made legumes, rice, quinoa or other grains, can be purchased to save prep time, then used with veggies in tasty bowls and salads. Hope this is helpful! Have a great day!


Leave a Comment

Your email address will not be published.