30-Day Vegan Challenge Test out a vegan diet this month with our tips, tricks and recipes.
There is a lot of hype surrounding veganism, so why not give it a try? Our 30-Day Vegan Challenge will help you answer questions like is vegan the healthiest diet? Or is vegan right for you? Mix up your routine with 30 days of healthy plant-packed recipes and hacks to make it vegan for a month.
vegan_challenge_update
30-Day Vegan Dinner Plan
Checklist Day 1: Blend greens into a smoothie One way to increase your veggie intake is by blendy leafy greens into smoothies. You won't even taste that they're there! Plus, greens like spinach and kale are packed with nutrients like vitamin C, vitamin K, iron, fiber and more.
Day 2: Cook up some tofu For a versatile meatless protein option, turn to tofu. It works for everything from stir-fries to scrambles, and is packed with plant-based protein to keep you fueled. You can even use it to make Beefless Vegan Tacos that will help win over any skeptic.
Day 3: Up your omega-3s Omega-3's are crucial for the health of your brain, heart, joints and more. Unfortunately, they primarily come from foods like fatty fish, so it can be hard for vegans to get enough. Include foods like walnuts, flax seeds and canola oil to help you meet your omega-3 needs.
Day 4: Try this recipe Our Vegetarian Stuffed Cabbage is perfect for a hearty meal in the colder months. Rich red wine, tomatoes and mushrooms help give this plant-based main super-satisfying flavor.
Day 5: Make homemade popcorn It's a little known fact that popcorn is actually a whole grain. It is packed with fiber and low in calories, making it a perfect snack if you want to lose weight. When you make it at home, you can add flavors like Everything Bagel seasoning. If you are short on time, you can even pop kernels in the microwave with a paper bag.
Day 6: Add in vitamin B12 Since several food sources of vitamin B12 are from animals, it can be hard for vegans to get enough. Make sure to include foods fortified with vitamin B12 (like plant-based milks and cereals) and nutritional yeast to help you cover your bases. If you're completely vegan, talk to your doctor about adding a USP certified vitamin B12 supplement.
Day 7: Share a meal Sharing a meal with those you love can make it more enjoyable, and it might even boast some health benefits too! Have a communal meal with those in your household and family, or drop off a meal to a neighbor who is in need.
Day 8: Read the label Aside from the obvious (meat, dairy and eggs), there may be several non-vegan foods that may surprise you. Some bread products and baked goods contain eggs or dairy. Even foods like refried beans can be made with lard. If you are unsure about a food, read the label to check for any animal product ingredients.
Day 9: Try this recipe This recipe is a food mash-up for the ages. Tonight, try our Falafel Burger. The chickpea patty is packed with protein and fiber, while the veggies and whole-wheat bun add a crunch.
Day 10: Don't forget vitamin D Vitamin D is an important nutrient for bone health, preventing chronic disease and may even be linked to better mental health. Most people get vitamin D from fish like salmon or sardines, or fortified dairy products like milk and yogurt, which are not vegan. Fortunately, there are other fortified beverages like orange juice and non-dairy milk that are vegan-friendly sources of vitamin D (or check with your doctor about taking a supplement).
Day 11: Order a plant-based lunch Plant-based diets are having a moment, and even some fast-food restaurants have started carrying meat alternatives for burger patties, sandwiches and bowls. Take a break from cooking today and get takeout for lunch.
Day 12: Treat yourself Being vegan does not mean swearing off desserts (that wouldn't be fun!). It may just mean swapping in new ingredients for making a vegan version of classics you love. From Vegan Cheesecake to Vegan No-Bake Cookies, vegan desserts can be just as sweet, gooey and craveable as non-vegan ones. We even have this list of vegan baking substitutes for all of your dessert-related needs.
Day 13: Opt for whole grains An easy way to boost the fiber, nutrition and protein you get in a day is to choose whole grains when you can. In fact, the Dietary Guidelines for Americans suggest making sure that at least half of the grains you eat each day are whole grains. Swap in brown rice for white rice, or top your salad with quinoa to boost your whole grain intake
Day 14: Try this recipe For a spicy, veggie-forward main, make our Vegetarian Lo Mein for dinner tonight. Shiitake mushrooms, carrots and bean sprouts pack it with nutrition and flavor. As a bonus, it is ready in just 30 minutes for the perfect weeknight meal.
Day 15: Get outside Movement is an important part of a healthy lifestyle. Getting out in nature has health benefits of its own, including boosting mood and focus. Whether it's a stroll around the block or a hike at a local nature park, get outside today.
Day 16: Serve a side salad with your meal Keep lettuce or salad greens on hand to make a simple side salad to pair with meals. Not only will it help you increase your veggie intake, but can also help make your meals more satisfying.
Day 17: Snack on nuts Looking for an easy snack packed with protein, fiber and healthy fat? Nuts will be your new go-to. The protein, fiber and healthy fat in nuts will help you feel satisfied for longer—these nutrients take longer to digest—making them the perfect thing to munch on in the afternoon.
Day 18: Veganize it! Eating vegan doesn't mean giving up your favorite recipes. We have done the legwork to "veganize" some classics, like scallops, mac & cheese and cheesecake.
Day 19: Try this recipe: Vegan Eggplant Lasagna This recipe swaps in eggplant for traditional lasagna noodles to give you a lower-carb vegan-friendly "pasta" dish. Tofu and nutritional yeast take the place of ricotta, and since they have so much flavor you'll hardly notice a difference.
Day 20: Get takeout for dinner Give yourself a break from cooking and support a local restaurant by buying a vegan meal for takeout.
Day 21: Try this recipe This Lemony Lentil Soup with Collards has a lot going for it. It showcases delicious, affordable and healthy foods, like lentils and root vegetables, for fiber and flavor on a budget.
Day 22: Go with frozen Many people have misconceptions about frozen fruits and vegetables, but they actually pack just as much nutrition (if not more) than their fresh counterparts. Plus, they are way cheaper and last way longer. We even have this guide to help you make them delicious.
Day 23: Try a new grain Beyond brown rice and quinoa, there are so many delicious whole grains worth trying. Try cooking barley, farro, millet, wheat berries or another whole grain that's new to you tonight.
Day 24: Iron up! You may think of red meat when you think of foods that have iron, but there are many vegan-friendly sources as well. Dark leafy greens, whole grains, legumes and fortified cereals are great things to include to make sure you are meeting your needs. Also, make sure you eat plenty of vitamin C from citrus fruits, berries and vegetables as it helps iron absorb more effectively.
Day 25: Make mushrooms Mushrooms might be the "meatiest" tasting vegetable of them all. They are packed with umami flavor and impressive nutrition. Swap them into burgers, soups and more.
Day 26: Try this recipe This Vegan Cauliflower Fettuccine Alfredo with Kale is a rich, luscious choice for dinner tonight. This vegan pasta recipe uses cashews and miso to help boost the savory creaminess of this dish.
Day 27: Work veggies into your breakfast Having vegetables with breakfast helps you get a nutritious boost to start the day. Saute veggies and add them to a tofu scramble or blend them into a smoothie to boost your daily veggie intake.
Day 28: Add vegetables to pasta sauce One of the best ways to increase the vegetables in your day is to add them to foods you already eat. Saute onions, peppers and broccoli to add to pasta sauce for a nutritious boost.
Day 29: Have a vegan happy hour Even if it's virtual, celebrate nearing the end of this challenge by having a vegan happy hour. Recipes like our Sagey Gin Gimlet or Pomegranate Margaritas will get the party started.
Day 30: Try this recipe These vegan sloppy joes get their "meatiness" from jackfruit. Its nutty flavor mixed with savory spices and seasonings makes for a satisfying plant-based main.
Vegan Diet Basics Ultimate Guide to the Vegan Diet
We did a deeper dive into the vegan diet to help you figure out if it's right for you. From what you can and can't eat, to the benefits and downsides—here's everything you need to know about the vegan diet.
Meal Plan Inspiration Anti-Inflammatory Vegan Meal Plan
In this healthy plant-based meal plan, the principles of an anti-inflammatory diet come together for a week of delicious, wholesome meals and snacks to help you feel your best.
Vegan Mediterranean Diet Plan
In this vegan Mediterranean meal plan, we interweave principles of both diets to create a healthy plant-based approach to eating for better health.
How To Eat Vegan Beyond the Challenge The 10 Best Vegan Protein Sources
Eating plant-based doesn't have to mean being protein-deficient. This list of 10 tasty protein sources will make your plate look well-rounded and leave your body feeling nourished.
6 Best Tips for Eating Plant-Based on a Budget
Eating plant-based on a budget isn't as tough as it may seem. Whether you want to start incorporating Meatless Monday into your week or go full-on vegan, we have some great money-saving tips for you!
1 Month Plant Based Diet Plan
Source: https://www.eatingwell.com/article/291118/30-day-vegan-challenge/
