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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 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



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



From V Nutrition

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

From My Darling Vegan

Total calories for the day 1,510

Day 3

Breakfast

1/2 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

From Vegan Richa

Total calories for the day 1,558



Day 4

Breakfast

1/2 Pineapple Green Smoothie

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

From Girl Heart Food

Total calories for the day 1,460

Day 5

Breakfast

1/2 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

From My Darling Vegan

Total calories for the day 1,581



Day 6

Breakfast

Blueberry Banana Smoothie

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

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).

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

From Veggie Inspired

Total calories for the day 1,495

My Latest Video

DAY 8



Breakfast



Green Power Smoothie

From Plant Based Scotty

Snack

14 Almonds

Lunch

2 Servings leftover Roasted Cauliflower Salad w/ Lentils & Grapes

Dinner

2 Servings 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

From Sharon Palmer

Snack



1/2 Turmeric Mango Carrot Smoothie

Lunch

2 Servings leftover Instant Pot Stuffed Squash

Dinner

12 Thai Peanut Collard Wraps

From Yep It’s Vegan

Total calories for the day 1,486

Day 10

Breakfast

1/2 Pineapple Mint Smoothie



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

From Tasting Page

Total calories for the day 1,487



Day 11

Breakfas



2 Servings 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

From Running To The Kitchen

Total calories for the day 1,581

Day 12

Breakfast

1/2 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

From V Nutrition

Total calories for the day 1,703

Day 13

Breakfast

1/2 Luscious Lemon Cheesecake Smoothie

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

From Delightful Adventures

Total calories for the day 1,623

Day 14

Breakfast

1/2 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

From Veggie Inspired

Total calories for the day 1,538



Day 15

Breakfast

1/2 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

From Cozy Peach Kitchen

Total calories for the day 2,037



Day 16



Breakfast

1/2 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

From Food Love

Total calories for the day 1,639

Day 17

Breakfast

Blueberry Tahini Basil Smoothie

From Unconventional Baker

Snack

14 Almonds

Lunch

2 Cups Leftover Crock-Pot Tomato Soup

Dinner

2 Servings of 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

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

From Real Food Real Deals

Total calories for the day 1,834

Day 19

Breakfast

1/2 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

From The Live-In Kitchen

Total calories for the day 1,609

Day 20

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

From Chef Sous Chef

Total calories for the day 1,803



Day 21

Breakfast

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)

From The Conscious Dietitian

Calories for the day 1,600

Day 22

Breakfast

1/2 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

From A Virtual Vegan

Total calories for the day 1,609

Day 23

Breakfast



Tropical Smoothie

From Snappy Gourmet

Snack

1 Apple

Lunch

2 Servings leftover Bubble & Squeak

Dinner

2 Servings 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

From I Heart Vegetables

Snack

1 Serving 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

From V Nutrition

Total calories for the day 1,658

Day 25

Breakfast

1/2 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

From Girl Heart Food

Total calories for the day 1,611

Day 26

Breakfast

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

From My Darling Vegan

Total calories for the day 1,535

Day 27

Breakfast

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

From Vegan Huggs

Dinner

2 Servings Vegan Potato Jackfruit Stew Recipe

From Veggie Society

Total calories for the day 1,519



Day 28

Breakfast

1/2 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

From Vegan Richa

Day 29

Breakfast

1/2 Rose And Raspberry Smoothie with Coconut

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

From Umami Girl

Total calories for the day 1,511

Day 30

Breakfast

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

From Bear Plate (that’s us)

Total calories for the day 1,567

Day 31

Breakfast

1/2 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

From Happy Kitchen Rocks

Total calories for the day 1,568



