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 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.
Are legumes allowed? TIA
Ana, Definitely!
Absolutely excited to take the challenge..the good looks delicious especially the bean stew…Thanks so much
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?
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!
Im looking forward to doing the plant- base diet because Im planning a wedding and need to lose the weight. I’ve always wanted to do the plant based diet because with these ingredients, you’ll lose the weight no matter what. Thanks for the recipes and the different types of foods to choose from. It looks like an exciting diet to try. I look forward to the recipes, weight loss and the huge changes in my appearance and whatever my Savior has for me. I’m grateful for the plant based diet as a whole. God Bless!!!!
What can you substitute for soy – am not supposed to eat it because I have too much estrogen.
Please read the latest research regarding soy and estrogen. https://www.hsph.harvard.edu/nutritionsource/soy/
Eating beans and lentils are excellent sources of protein as well as some vegetables. Drinking almond milk is a delicious substitute for dairy and soy milk.
Is there an actual meal plan available or just the recipe list?
Whitney, The recipe list has links to suggested recipes. Feel free to choose from any of the suggested recipes.
Is there a program we follow or just use these recipes. We have been going more plant based but I need recipes.
Julie, Here are tons of plant-based recipes and meal plans.
Been on 4 legged meatless journey for 7 weeks, eating seafood and eggs for protein. Easier than I thought to do, but want to try to limit those, these recipes sound great and cannot wait to try them to change up this journey.
Great! I hope you love the recipes. Best to you on your amazing journey. 🙂
Am glad I came across these recipes. Can’t wait to get started
I’m a poor planner and following your plan makes me feel like I’m off to a realistic start.
Are whole grain breads allowed?
Thanks for all the information you are providing.
My best to you and followers!
Hi Rosemary! Of course, whole grain breads are totally fine! You’re very welcome, thank you so much!
I could weep. I live alone, hate to cook, and all the plant based menus (which medically I am supposed to follow) seem long, difficult, hard to do, and not sensible for one living alone. I have to often throw out fresh foods as I do not get to them before they rot. I have tried often to try to do this type of food preparation and have failed miserably every time. It doesn’t fit in with my wants and lifestyle. It all just seems impossible.
Hi Kay,
My advice to you would be to start way smaller than a 30-day plan. We have SO MANY vegetarian recipes and vegan recipes to choose from. One thing that may help you is to choose just a 1-2 recipes a week to try. That way, you won’t get overwhelmed by all of the ingredients. Why don’t you scroll through our plant-based recipes (which I’ve linked above) and find a couple that look good to you! As you try more and more recipes, I think you may be able to find ones that you actually enjoy preparing and eating! Food preparation will get easier and I think you’ll be surprised how much flavor these dishes can have! I hope that helps! 🙂
Starting on my whole food plant based diet. I have been drinking milk for ever and today I started drinking almond milk. Hoping for the best in my new adventure on better nutrition!
Congratulations! I’m with you. I stopped consuming dairy products about two years ago. Keep us posted. 🙂
Is there something that can be substituted for the oats. I don’t like oats in any form😥
Quinoa is a good substitute.
Is there anything that I can supplement beans. I hate all forms of beans. It’s more of a texture issue.
Hi Hanna, you can leave them out or use lentils.
Hi, I am currently thinking of trying a plant based diet but I am worried about gaining weight. I have been on low carb for years and it seems to work well for me. How can I avoid weight gain?
Kathleen, If you switch to a true plant-based eating plan, it’s doubtful you will gain weight. This would be a big switch from low-carb. By going 100% plant-based, your carb levels will increase significantly. Check out this post by Eric O’Grey, it’s very insightful for someone considering the switch.
Is there a good substitute for Quinoa? It seems when I eat it, I have severe stomach issues afterwards.
Brown rice is a great substitute!
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.