30 Day Vegan Diet Weight Loss Challenge 

    A 30-Day Vegan Diet Weight Loss Challenge

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 11/26/2022

    Table Of Contents

    30-Day Vegan Challenge

    Why not give veganism a go since there is so much buzz about diet and lifestyle choices? We will help you find the answers to questions such as "Is a vegan diet the healthiest diet?" with our 30-Day Vegan Diet weight loss Challenge. Or have you considered if veganism is a good fit for you? Change your routine with 30 days of plant-based dishes that are both healthful and filled with flavor, and use these tips and tricks to go vegan for the month.

    30-Day Vegan Challenge

    Why not give veganism a go since there is so much buzz about diet and lifestyle choices? We will help you find the answers to questions such as "Is a vegan diet the healthiest diet?" with our 30-Day Vegan Challenge. Or have you considered if veganism is a good fit for you? Change your routine with 30 days of plant-based dishes that are both healthful and filled with flavor, and use these tips and tricks to go vegan for the month.

    On Day One, Make A Smoothie With Some Vegetables.

     smoothie with some vegetables.

    Making smoothies out of leafy greens is one approach to enhancing the number of vegetables you ingest daily. You won't even be able to tell that they're in there by the flavor! In addition, greens like spinach and kale are loaded with various nutrients, including vitamin C, vitamin K, iron, fiber, and many more.

    Prepare Some Tofu For Day 2's Meal.

    Tofu is an excellent choice when looking for a vegetarian alternative that is high in protein. It can be used in various dishes, from scrambles to stir-fries, and it is loaded with protein derived from plants to keep you nourished. You can make beefless vegan tacos with it, sure to convince even the most skeptical eaters.

    Day 3: Up Your Omega-3S


    Omega-3 fatty acids are essential to the health of many body parts, including your brain, heart, joints, and more. Because they are typically derived from foods like fatty fish, it might be challenging for vegans to consume sufficient amounts. To help you reach your omega-3 dietary needs, include foods like walnuts, flax seeds, and canola oil in your diet.

    Day 4: Put This Recipe To The Test.

    In the cooler months, a substantial dish like our Vegetarian Stuffed Cabbage is just what the doctor ordered. This plant-based main dish has a pretty gratifying flavoring because of the addition of rich red wine, tomatoes, and mushrooms.

    Day 5: Make Your Popcorn At Home.


    Popcorn is truly whole grain, a fact that few are aware of. Because of its high fiber content and low-calorie count it is an excellent choice for a munch while trying to maintain or reduce one'sone's weight. You have the freedom to experiment with different flavors when you cook it at home, such as adding everything with bagel seasoning. If you are pressed for time, you may even pop kernels by placing a paper bag inside the microwave.

    Day 6: Include Vitamin B12 In Your Diet.

    vitamin B12 in your diet.

    Because many dietary sources of vitamin B12 come from animals, it can be challenging for vegans to get sufficient amounts of the nutrient. It covers all of your nutritional needs, and it is vital to consume foods fortified with vitamin B12 (such as plant-based bowls of milk and cereals) and nutritional yeast. If you are entirely vegan, you should discuss with your physician the possibility of taking a vitamin B12 supplement verified by the USP.

    Day 7: Share A Dinner

    It is possible to increase the pleasure of a meal by eating it with people you care about, and doing so may also have some positive effects on your physical health. Eat a meal together as a family or with other members, or bring a meal to a struggling neighbor and offer to help them.

    Day 8: Make Sure You Read The Label.

    Day 8: Make sure you read the label.

    Aside from the obvious non-vegan items such as meat, dairy products, and eggs, there may be a few foods on this list that take you by surprise. You can find Eggs and dairy products in several bread products and baked foods. May use Lard to prepare various meals, including refried beans. Whether you are not sure about a particular food, examine the label to see if it contains any components derived from animals.

    Try Out This Dish On Day 9!

    This dish is a classic example of the genre known as "food mash-up." Try out tonight's special, the Falafel Burger. The chickpea patties are loaded with protein and fiber, and the whole-wheat baguette and vegetables also contribute a satisfying crunch to the sandwich.

    Day 10: Don't Forget Vitamin D

    vitmen d

    Vitamin D is essential for maintaining strong bones and warding off chronic diseases, and some evidence suggests that it may contribute to improved mental health. Most people acquire their vitamin D from animal products like milk and yogurt, which are not vegan, or from vitamin-fortified seafood like salmon and sardines. Fortunately, in addition to orange juice and other types of non-dairy milk, there are also fortified beverages that may be consumed by vegans that include vitamin D. (or check with your doctor about taking a supplement).

    On Day 11, Place An Order For A Meal That Is Plant-Based.

    Plant-based diets are becoming increasingly popular, and as a result, several quick-service restaurants have begun stocking meat substitutes for items such as burger patties, sandwiches, and bowls. Today is a good day to take a break from the kitchen and order some takeout for lunch.

    Day 12: Do Something Kind For Yourself.

    Being vegan does not require one to abstain from sweets altogether (that would be boring!). Creating a vegan version of a dish you already enjoy could need nothing more than a few substitutions of ingredients. Vegan desserts, such as vegan cheesecake and vegan no-bake cookies, maybe be as sugary, gooey, and irresistible to want as their non-vegan counterparts. For all of your requirements concerning sweets, we even have a list of vegan baking substitutions available for you to peruse.

    On Day 13, You Should Choose Whole Grains.

    whole grains.

    Picking whole grains instead of their refined counterparts is a simple approach to increasing the fiber, nutrients, and protein you consume daily. According to the Dietary Guidelines for Americans, it is recommended that at least half of the grains consumed daily should be whole grains. To increase the number of whole grains you eat, try substituting brown rice for white rice or adding quinoa to your salad.

    Day 14: Put This Recipe To The Test.

    Prepare our Spicy Vegetarian Lo Mein for supper tonight if you're looking for a main dish heavy on vegetables. Nutritionally dense and flavorful, thanks to shiitake mushrooms, carrots, and bean sprouts. It is ready in about thirty minutes, which makes it the ideal option for supper on a weekday.

    Day 15: Go Out Into The Fresh Air.

    fresh air.

    A healthy lifestyle should include plenty of walking and other forms of physical activity. Going outside and spending time in nature has been shown to improve one's mood and ability to concentrate, among other health advantages. Get out today for a stroll around the block or a trek at a nearby nature area.

    Day 16: Accompany Your Main Course With A Green Salad.

    Always have some lettuce or other salad greens on hand to whip up a quick and easy side salad for your dinners. Not only will it assist you in increasing the number of vegetables you consume, but it also has the potential to assist in making your meals more satisfying.

    On Day 17, Enjoy Some Nut Snacks.

    enjoy some nut snacks

    Are you looking for a simple snack loaded with healthy fats, protein, and fiber? It would be best if you now ate nuts instead of other snacks. Since protein, fiber, and healthy fat take longer to digest than other nutrients, nuts are an excellent snack for the afternoon since they will keep you feeling full for extended periods.

    Day 18: Veganize It!

    Eating a vegan diet does not need you to give up your favorite foods or dishes. We have put in the effort to "Become vegan" some traditional dishes, such as scallops, mac and cheese, and cheesecake.

    Try Out This Recipe For A Vegan Eggplant Lasagna On Day 19!

    The classic lasagna noodles are replaced in this recipe with eggplant, which results in a "pasta" meal that is lower in carbs and is suitable for vegans. May replace Ricotta with tofu and nutritional yeast, and because both of these ingredients have a lot of taste, you won't be able to tell the difference at all.

    Day 20: Get Takeaway For Dinner

    Get takeaway for dinner

    If you want to give yourself a vacation from cooking and support a local restaurant at the same time, consider picking up a vegan meal to go.

    Day 21: Put This Recipe To The Test.

    This dish combines lemony lentils with collard greens and has a lot going for it. It highlights delicious items that are also economical and healthful, such as lentils and root vegetables, which may provide fiber and taste on a budget.

    Day 22: Opt For Something Frozen.

    Day 22: Opt for something frozen.

    There are a lot of misunderstandings regarding frozen fruits and veggies, but the truth is that they carry just as many nutrients (if not more) as their fresh equivalents do. In addition, they are far more cost-effective and have a much longer lifespan. There is also a tutorial to help you prepare them, so they are mouthwatering.

    Day 23: Experiment With A Different Grain

    In addition to brown rice and quinoa, many more nutritious grains are delectable and worth trying. Tonight, you may prepare some barley, farro, millet, wheat berries, or any whole grain you have attempted.

    Day 24: Iron Up!

    When you think of meals containing iron, you might first think of red meat, but there are many sources suitable for vegans. Include foods like dark leafy greens, whole grains, legumes, and fortified cereals in your diet to ensure that you get enough of the required nutrients. In addition, ensure that you obtain sufficient vitamin C from foods like citrus fruits, berries, and vegetables in your diet since this will assist in the iron's absorption.

    Day 25: Make Mushrooms


    It'sIt's possible that mushrooms have the most "meaty" flavor of any veggie out there. They have an outstanding level of both umami taste and nutritional value. You may use them in burgers, soups, and other dishes.

    Day 26: Put This Recipe To The Test.

    This vegan cauliflower fettuccine Alfredo with kale is a choice for tonight's dinner that is both luxurious and satisfying. This vegan spaghetti recipe combines cashews and miso to help improve the flavorful creaminess of this meal.

    Day 27: Include Some Vegetables In Your Morning Meal.

    Consuming veggies with your breakfast might provide a nutrient boost to get your day off to a good start. To increase the number of vegetables you consume daily, try sautéing some vegetables, adding them to a tofu scramble, or blending them into a smoothie.

    On Day 28, Stir Veggies Into The Marinara Sauce For The Pasta.

    marinara sauce for the pasta.

    Including veggies in meals you currently eat is one of the most effective strategies to improve the number of vegetables you consume in a day. To add more vegetables and improve the nutritional value of the spaghetti sauce, sauté some onions, peppers, and broccoli.

    Day 29: Observe A Vegan Version Of The Happy Hour

    Have a vegan happy hour to celebrate being close to the finish line of this challenge, even if it's only in your head. We recommend starting the celebration with recipes like our Sagey Gin Gimlet or Pomegranate Margaritas.

    Day 30: Try This Recipe

    The "meatiness" of these sloppy vegan joes comes from the addition of jackfruit. The combination of its nutty flavor with savory spices and seasonings results in a delightful main dish that is plant-based.

    An easy-to-follow vegan meal plan can help you healthily shed unwanted pounds while also lowering your food costs. If you stick to a meal plan of 1,200 calories, you should be able to lose between one and two pounds every week in a healthy manner without feeling like you are spending an excessive amount of money on so-called "diet" items. This diet plan includes healthful plant-based whole foods high in protein and fiber, such as beans, edamame, and tofu, so you may feel content while consuming fewer calories. The meals and snacks in this plan are included in the program.

    plant-based diet

    You may cut your food costs and save money by switching to a vegan diet, as meat and other goods derived from animals are typically the most expensive components of meals. We also modified our plan to decrease expenses by carefully repurposing ingredients and leftovers in various ways during the week to keep the cost per serving for the whole week at $50.