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5 Best Plant-Based Meal Planners and Apps for Vegan Meals in 2022

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Plant-based meal planners are a savvy way to plan vegan meals ahead of time and avoid the back-and-forth that goes along with the question, “What do you want for dinner?”

Whether you’re a new vegan or simply looking to introduce some plant-based proteins into your rotation, it can be overwhelming to come up with three meatless meal ideas per day.

Switching to a new way of eating is challenging enough without having to figure out what to eat at each meal. That’s when using a plant-based meal planner comes in handy.

With a vegan meal planner, the mental labor is done for you. Not only does a plant-based meal planner predetermine your weekly menu, but it also makes grocery shopping much more manageable. Many vegan meal planner apps even account for your dietary preferences, allergies, and time constraints.

Here are some of the best plant-based meal planners to help simplify shopping for groceries, choosing new recipes, and preparing meals.

In this post:

Best Plant-Based Meal Planners

1. Forks Over Knives Meal Planner

Price: $19.99 per month or $119.99 per year.

How to access: iOS app, Android app, web-based app, printable PDF download

Customizable by allergies? Yes, accommodate gluten, soy, and nut intolerances.

The Forks Over Knives Meal Planner offers personalized weekly meal plans backed by nutritionists and professional chefs. New plant-based recipes are routinely added to the collection of more than 1,000 vegan-friendly recipes.

This plant-based meal planner is perfect for people with a busy schedule. Recipes take no longer than 35 minutes to prepare, so dinner can be ready in a hurry.

A new meal plan is designed by Forks Over Knives Meal Planner chefs and released each week. Got a picky eater in the family? What about allergies? Customize the menu to the people in your household and their preferences, so meals are always a hit. 

Once you confirm your weekly meal plan, you’ll receive a smart grocery list that contains only the ingredients you’ll need for the week. No more overspending at the grocery store, forgetting to pick up essential ingredients or drawing a blank on what food items you need when you get to the store. 

Sign up for a free 2-week trial of the Forks Meal Planner to give it a try. Join the monthly plan for $19.99 a month and cancel anytime. For an even better deal, lock in $9.99 a month pricing when you sign up for the Forks Over Knives Meal Planner annual option that goes for $119.99 once per year.

Pros:

  • Access the app from any iOS or Android device
  • No credit card required to start
  • 1,000+ vegan recipes
  • Allergy-friendly

Cons:

  • Low sodium, oil-free recipes may be more nutritious but can taste bland

2. Clean Food Dirty Girl Meal Planner

Price: $25 per month, $60 per quarter, or $216 per year

How to access: Web-based app, printable PDF download

Customizable by allergies? No, but common allergies are clearly labeled and can usually be omitted or substituted.

If you’re looking for a nutritionally balanced vegan meal planner, consider the Clean Food Dirty Girl Meal Planner. Each weekly meal plan is centered around whole foods, so meals are vibrant, healthy, and diverse.

One advantage of this plant-based meal planner is the wide range of foods incorporated into the recipes. This offers a variety of nutrients from different vegetables, grains, legumes, and so on. Plus, no one likes a repetitive menu, so you’re less likely to get bored with eating the same thing over and over again.

People on a time crunch will also enjoy this meal plan. It offers instructions on making recipes using your Instant Pot, which is a huge time saver. Some recipes can also be prepped ahead of time, so you can prep a week’s worth of meals in just 2-4 hours.

While this meal plan is free of allergens like dairy, eggs, and fish since it’s entirely vegan, those with nut and seed allergies may need to get extra creative. Nuts and seeds are used every week on this meal plan. Gluten and soy are used occasionally. Since the weekly meal plans aren’t customizable, it is up to you to find substitutions for those ingredients.

Ready to join? Clean Food Dirty Girl offers three different payment structures: $25 per month with no obligation to continue your membership, $60 charged every 3 months for a quarterly subscription, or $216 charged annually for a 12-month subscription.

Pros:

  • New exclusive recipes released each week
  • Designed to reduce food waste
  • Based on a whole foods plant-based diet

Cons:

  • Not customizable by allergies
  • More expensive than most other planners

3. Rich Roll’s Plantpower Meal Planner

Price: $39 per quarter or $99 per year

How to access: Web-based app

Customizable by allergies? Yes, can filter out 700+ foods.

Founded by a professional athlete Rich Roll and vegan chef Julie Piatt, the Plantpower Meal Planner is every vegan sportsperson’s dream. It contains a meal plan specifically designed for athletes.

There’s a misconception that high-protein meals for athletes must include some variation of grilled chicken, brown rice, and broccoli. With thousands of plant-based recipes centered around vegan protein sources, the standard athlete’s diet has gone from boring to bold.

This meal planner is even perfect for beginners who need a little hand-holding. A team of Food Coaches is available seven days a week to support you on your journey to adopting a protein-rich yet plant-based diet.

It’s also fully customizable to filter out ingredients you’re allergic to or simply don’t like. Each recipe comes with a nutrition analysis, so keeping track of your protein is easy. When you’re done customizing your menu, print out a time-saving grocery list or connect to a grocery delivery service available in select locations.

Despite having many premium features, the Plantpower Meal Planner is reasonably priced. The pricing is simple: $39 per quarter or $99 per year. When you sign up for a year, that’s just $1.90 per week!

Pros:

  • Contains a specific meal plan for athletes
  • Allergy-friendly
  • Affordable pricing

Cons:

  • Powered by Lighter, so many recipes are not exclusive
  • Must commit to 3 or 12 months at a time

4. PlateJoy Meal Planner

Price: $69 per 6 months or $99 per year

How to access: iOS app, Android app, website

Customizable by allergies? Yes, ingredients can be excluded due to allergies or preference.

Some vegan meal planners can’t be tailored to your preferences. That can work just fine if you want to step outside your comfort zone and let someone else decide your weekly menu. 

Vegan meal planner apps like PlateJoy create plant-based meal plans that are entirely unique to you. PlateJoy uses 50 data points to create your custom meal plan, accounting for your tastes, dietary preferences, and health goals. The app matches you to wholesome vegan recipes you’re likely to enjoy, saving on time and reducing the chances of disliking the meal.

One unique feature of this vegan meal planner app is its ability to remember what’s in your pantry each week, minimizing food waste. When you receive your weekly smart grocery list, it automatically accounts for ingredients you’ve previously purchased.

Familiarizing yourself with the app is easy. If you’re a visual learner, PlateJoy has a library of video tutorials to help you get the most out of your meal planner app.

When you join PlateJoy, you’ll receive a complimentary 10-day trial. After the free trial period, join the 6-month plan for $69 or the 12-month plan for $99. This comes to less than $12 per month and $9 per month, respectively. 

Pros:

  • Meal plan is customized to your lifestyle and preferences
  • Access the app from any iOS or Android device
  • Weekly smart grocery list remembers what’s in your pantry

Cons:

  • Must commit to 6 or 12 months at a time
  • Vegan option can’t be combined with other dietary preferences

5. Plant-Based on a Budget Meal Plans

Price: $0-30 per meal plan

How to access: Website, printable PDF download

Customizable by allergies? No, but allergens can usually be omitted or substituted.

If you’ve ever searched for budget-friendly vegan recipes online, you’ve likely come across Plant-Based on a Budget. The vast library of recipes revolves around vegan food that is affordable, nutrient-dense, and quick and easy to prepare.

If you want to test the waters before committing to a paid vegan meal planner, Plant-Based on a Budget Free Meal Plans is an excellent beginner option. Simply download the free printable PDFs to get instant access to weekly grocery lists, menus, and recipes.

When you’re ready to commit, the paid Plant-Based on a Budget Meal Plans range from $5 to $30, including premium recipes and access to the exclusive Facebook community. 

What sets this vegan meal planner apart is that it is a one-time purchase. This makes it a more affordable option than a monthly, quarterly, or annual subscription like some other vegan meal planners. When you’ve finished the meal plan, you can repeat it as many times as you’d like or purchase a new plan.

The Plant-Based on a Budget meal plans don’t come with a nifty app and aren’t as customizable. However, founders Toni and Michelle will show you how to stick to a tight food budget without sacrificing taste or nutrition.

Pros:

  • Free and budget-friendly options available
  • Beginner-friendly recipes
  • No monthly commitment or subscription

Cons:

  • No smartphone features or app
  • Not customizable by allergies
  • Recipes only serve one person at a time

Which Plant-Based Meal Planner is Right For You?

A plant-based meal planner can help you save time and money when it comes to vegan grocery shopping and cooking. It’s also a shortcut to finding recipes that meet your needs. 

If having access to a vegan meal planner app is crucial to you, check out PlateJoy or the Forks Meal Planner. You can plan your weekly menu in minutes straight from your smartphone.

For the biggest library of high-protein vegan recipes, the Plantpower Meal Planner is likely the best option. It offers thousands of recipes to choose from and the option to select the plan for athletes.

If you’re testing the waters and want to incorporate a few plant-based meals a week (or more often), you should start with the free or affordable Plant-Based on a Budget Meal Plans. 

Health-conscious vegans will likely gravitate towards the Clean Food Dirty Girl Meal Planner since the foundation is a whole foods plant-based diet. 

Still deciding? Try some of these high-protein vegan recipes in the meantime.

7 Best Vegan Meal Delivery Services For Cooking Plant-Based at Home

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If you’ve ever wanted to try a plant-based approach to eating, you’ve probably wondered about the best vegan meal delivery services. There’s no easier way to incorporate more plant-based meals into your lifestyle than getting those meals delivered.

Plant-based meal delivery services are incredibly convenient. You can try new vegan recipes or stick to a vegan meal plan without ever leaving your house. Sure, you might have to do a little bit of grocery shopping and cooking. Meal plans take out the mental labor of deciding what to eat and figuring out which ingredients you’ll need.

Popular meal delivery services, such as Hello Fresh and Blue Apron, offer vegetarian-friendly meals. But the pickings for 100% vegan options are slim. Fortunately, if you’re looking for an entirely plant-based meal delivery service, there are plenty to choose from.

Here are some of the best vegan meal delivery services that make dabbling into the plant-based diet much less intimidating (and tasty).

1. Purple Carrot

purple-carrot-meal-plans

Price: Between $9.99 and $11.99 per serving

Allergy-friendly? A gluten-free plan is available. However, food is processed in shared facilities where cross-contamination may occur. 

Purple Carrot is one of the best vegan meal delivery services for the veggie curious. If you’re ready to take the leap, you can choose between two types of vegan meal deliveries: meal kits and prepared meals.

Busy schedule? Opt for the prepared meals that you simply heat and eat. For something a little more hands-on, go for the vegan meal kits. 

All meals come with an ingredients list and nutritional information, so it’s clear what’s in each meal. If you have allergies, you can opt into the gluten-free meal plan or carefully select allergy-friendly meals. However, foods may come into contact with allergens like nuts and wheat during processing.

Purple Carrot is also one of the best vegan meal delivery services for people on a budget. With convenience usually comes premium pricing. But Purple Carrot is one of the more affordable ways to try plant-based meals without breaking the bank.

Pros

  • Fully plant-based menu
  • Choice between meal kits and prepared meals
  • Gluten-free plan available
  • Free shipping on all orders
  • Skip deliveries or add extras when needed
  • Recyclable packaging

Cons

  • May contain allergens

2. Veestro

veestro-meal-plans

Price: Between $9.90 and $11.70 per meal

Allergy-friendly? Meal options can be filtered to avoid gluten, nuts, and soy. However, Veestro doesn’t guarantee allergen-free meals due to potential cross-contamination in its facilities.

One reason that people look into plant-based meal delivery services is the misconception that plant-based cooking is difficult. If you don’t enjoy chopping, stirring, and baking, then a fully prepared vegan meal kit like Veestro is for you.

Veestro meals are healthy, plant-based, organic, and ready to be enjoyed upon arrival. Everything arrives frozen, so all you have to do is heat in the microwave or oven and enjoy. Veestro meals like nuggets and pizza are kid-approved, so this is a family-friendly option.

If you’re not ready to commit to a vegan meal kit subscription, check out Veestro’s A La Carte menu. Order up to 30 meals without committing to a recurring payment.

Pros

  • Meals are ready to heat and eat upon arrival
  • Kid-friendly options like vegan nuggets, pizzas, and quesadillas
  • A La Carte menu is convenient for non-recurring orders
  • Allergens, ingredients, and nutrition facts are clearly labeled

Cons

  • Possible cross-contamination with allergens

3. Green Chef

green-chef-meal-plans

Price: Between $9.99 and $12.99 per meal

Allergy-friendly? Gluten-free meals are available and labeled, but meals can’t be filtered by allergies. Cross-contamination may also occur.

Green Chef is mostly organic and caters to different ways of eating, such as keto, paleo, and vegan. Suppose you’re not ready to go vegan cold turkey. In that case, Green Chef is a meal delivery service that offers a balance between carnivorous and herbivorous meals. 

For a mix of meat and veggies, choose the Balanced Living plan. When you’re ready to come to the green side, select the Plant-Powered plan. Not all meals on the Plant-Powered plan are vegan, however. To eliminate all animal products from your Green Chef plan, look for meals that are labeled “vegan” and add them to your weekly menu.

One of Green Chef’s perks is the plant-based meals come out cheaper than the meat-based meals. You’ll save $1-2 per meal by going with the Plant-Powered plan than the Balanced Living or Keto + Paleo plan.

Pros

  • Weekly menu changes, so meals are always new and exciting
  • Offers a balance of non-vegan and vegan options
  • Skip or cancel any time
  • Introductory pricing for new members
  • Ingredients are organic and local whenever possible

Cons

  • Those who eat an entirely plant-based diet will have to consciously avoid non-vegan meals
  • Shipping charges may apply

4. Daily Harvest

daily-harvest-meals

Price: Between $5.99 and $8.99 per meal

Allergy-friendly? Filter out allergies like gluten and nuts, though cross-contamination can happen.

Many of us could eat more fruits and vegetables, which is the exact problem Daily Harvest seeks to solve. Daily Harvest meals are based around fruits and veggies, making it easy and delicious to get in those greens. 

Unlike vegan meal delivery services with an ever-changing menu, Daily Harvest offers 80 different meal options that you can enjoy week after week. Filter the menu by your likes, dislikes, and dietary needs. For an entirely plant-based Daily Harvest box, simply select the vegan filter.

You can expect smoothies, soups, flatbreads, chia bowls, harvest bowls, and oat bowls. These are perfect for breakfast and lunch on this vegan meal kit. The menu also includes snacks, ice creams, non-dairy milks, and lattes. 

Pros

  • Free shipping on all orders
  • Affordable pricing
  • Choose between monthly or weekly delivery
  • Whole food plant-based offerings
  • 95% organic

Cons

  • Not ideal for dinner
  • Meals are more light instead of hearty

5. Sakara

sakara-meals

Price: Between $115 and $420 per week

Allergy-friendly? For an additional charge, specific dietary allergies can be accommodated. However, this is not guaranteed. Sakara cannot guarantee no cross-contamination for people with severe allergies.

The Signature Meal Plan is Sakara’s most popular. It contains 3 or 5 days’ worth of meals, daily tea and supplements, and access to holistic health coaching. 

Meals are organic and plant-based, so this is perfect for eating whole foods.

Sakara is a premium vegan meal kit, both an advantage and a disadvantage. The quality of food is high, and the ingredients are predominantly organic. Still, the weekly price is unrealistic for many people. If you’re eager to try Sakara, try the one-time purchase before committing to the weekly subscription.

Pros

  • No prep or cooking required — meals are ready-to-eat
  • Meals are organic, nutritionally sound, and fully plant-based
  • Different meal plans available to fit your lifestyle
  • Make a one-time purchase instead of subscribing
  • Sustainability initiatives, such as recyclable packaging

Cons

  • Premium price
  • Can only receive meals 3 or 5 days of the week
  • Inability to choose your menu
  • Not allergy-friendly

6. FireRoad

fireroad-meals

Price: Between $8.55 and $9.50 per meal

Allergy-friendly? Common allergens are clearly labeled, but cross-contamination may occur.

If you have specific nutritional goals in mind, FireRoad may help. Perhaps you want to consume more plant-based proteins or adopt an anti-inflammatory diet. FireRoad allows you to choose plant-based meals high in protein, antioxidants, fiber, omega-3s, probiotics, and more. 

What makes FireRoad the best vegan meal delivery service for some people is the emphasis on nutritional science. They sweat the small details, so you don’t have to. Each meal contains an in-depth look at the nutritional data beyond the usual nutrition facts.

Meals include smoothies, oats, pastas, and bowls. Each cycle, FireRoad will curate a recommended variety of meals for you, which you can customize to your liking. FireRoad delivers all meals frozen, so they are ready to enjoy once heated.

The kicker? FireRoad is not available everywhere. Enter your zip code to see if FireRoad is available in your area. If not, sign up for email notifications when it becomes available.

Pros

  • Affordable pricing
  • 100% plant-based menu
  • Weekly, bi-weekly, or monthly delivery
  • Recyclable, biodegradable packaging
  • Skip or cancel any time
  • Allergens are clearly labeled
  • Backed by nutritional science
  • Extensive nutritional data available on all meals
  • Let FireRoad curate your menu or choose your own meals

Cons

  • Unavailable in many states
  • Only four meal categories means less variety

7. Fresh n’ Lean

fresh-n-lean-meals

Price: Between $9.99 and $11.99 per meal

Allergy-friendly? All meals are gluten-free but may contain other allergens. Fresh n’ Lean asks about dietary allergies during the sign-up process.

Fresh n’ Lean is a healthy meal delivery service focusing on non-GMO, organic, and gluten-free meals. The chefs never fry any of the home-cooked meals, nor do they use processed foods or artificial ingredients.

Adopting a plant-based diet can be challenging, but switching to a whole foods plant-based diet is even more difficult. Fresh n’ Lean wants to change that. Choose from their two vegan meal plans, Standard Vegan and Low-Carb Vegan, to get whole foods plant-based meals delivered straight to your door. 

Like other vegan meal delivery services, Fresh n’ Lean meals are ready to eat upon arrival. Simply heat and eat!

Pros

  • Highest kitchen standards for top food safety
  • Heat and eat takes the hassle out of healthy cooking
  • Fully vegan meal plan available
  • Packaging is recyclable
  • Ingredients are locally grown and organic, whole foods
  • All meals are gluten-free
  • Order one-time A La Carte or subscribe to the weekly plan

Cons

  • Delivery is weekly with no bi-weekly or monthly options
  • Ability to customize your menu is limited

Which Vegan Meal Delivery Service is Best For Me?

With many to choose from, the best vegan meal delivery service for you may depend on your lifestyle and health goals.

Flexitarians who want to dabble in plant-based eating will enjoy Green Chef’s Balanced Living plan, which offers the best non-vegan and vegan foods. For those with gluten-free allergies who still want to enjoy vegan cooking, Fresh n’ Lean may be the perfect fit.

If packing in plant-based proteins is your priority, try FireRoad’s high-protein vegan selection. Daily Harvest also offers protein-rich breakfasts and snacks.

Purple Carrot is one of the best plant-based meal delivery services since it has something to offer for almost everyone. You can choose between prepared meals or meal kits that will require some assembly. 

Getting vegan meals delivered usually requires a subscription. Until you’re ready to make the commitment, try the one-time purchase options offered by Veestro and Sakara.

Indecisive? Try these high-protein vegan recipes until you reach a verdict.

Vegan Iron Sources: Why Getting Iron in a Plant-Based Diet Doesn’t Have to Be Difficult

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When someone first makes changes in their diet it can be a bit overwhelming. A common concern associated with starting a vegan or plant-based diet is getting all of the vitamins and nutrients your body needs to thrive. This can be worrisome for those who aren’t completely changing their lifestyles too but are instead adding in more plant-based foods.

Iron is one of the essential nutrients a person may find themselves concerned about. This vital mineral helps the body grow and develop. Iron makes proteins that carry oxygen where it needs to go throughout the body, and it makes hormones too. The body needs iron to function properly, so everyone must get plenty of it.

Before we get into this list of vegan iron sources and iron-rich vegetarian foods, there is some information that is beneficial to know.

How much iron do you need?

The amount of iron a person needs to consume is determined by the diet a person follows, as well as factors like age and sex. According to the Office of Dietary Supplements, vegetarians who skip meat, poultry, or seafood need nearly double the number of iron others need. This is because the body does not absorb non-heme iron in plant foods as well as it does heme iron from animal foods.

Heme iron comes from foods like meat, poultry, seafood, and fish. Non-heme iron is found in nuts, seeds, grains, beans, fruits, and vegetables. Beyond this list of vegan iron sources, non-heme iron can also be found in eggs, dairy, and other foods.

While a licensed professional would be able to give you a clear idea of exactly how much iron you need, health institutes often list their recommendations too. According to the Office of Dietary Supplements, adult men between the ages of 19 and 50 need 8 mg of iron, and adult women need 18 mg. Adults 51 and older need 8 mg.

What are some examples of vegan iron sources?

1. Tofu

Tofu is made using soybeans that are loaded with iron. According to the USDA, 100 g of tofu contains 1.69 mg of iron. Tofu is also a great source of protein and other nutrients.

The best thing about tofu is that it can be used in countless ways. You can turn it into smoothies, desserts, sauces, scrambles, and so much more. It can also be used as a meat substitute in a variety of dishes, and take on any flavor you are hoping for with the right combination of spices and seasonings.

You could try vegan fried rice (the peas have iron too), or crispy baked garlic tofu paired with your favorite rice. Other tasty options include a tofu scramble, peanut tofu buddha bowl, chocolate pudding pie, or a banana peanut butter smoothie. There are seemingly endless recipes at your fingertips all with unique ways of using tofu.

2. Tempeh

The USDA states that a cup of tempeh contains nearly 4.5 mg of iron. According to Healthline, the iron found in a 3-ounce serving of tempeh makes up 12% of the recommended daily intake. Tempeh is packed full of protein and other nutrients too.

Tempeh is not as versatile as tofu, but there are still many ways to incorporate this food into your diet. Tempeh bolognese, marinated peanut tempeh, spicy tempeh stuffed peppers, and sweet and spicy tempeh bowls are just some of the tasty options out there. Tempeh can make an excellent meat replacement, so feel free to get creative with how you incorporate this food.

3. Lentils

There are brown lentils, green lentils, red lentils, yellow lentils, and black lentils, among others. No matter which one you prefer, you can expect lots of iron packed inside.

According to Cooking Light, one-half cup of uncooked red or yellow lentils provides 6 mg of iron. One-half cup of uncooked brown or green lentils is a little lower, landing closer to 4 mg of iron. Black lentils have the most, providing 8 mg of iron per one-half cup. In addition to the iron found in lentils, they contain protein, fiber, complex carbs, and other nutrients.

If you are looking to add more black lentil dishes to your diet, you might try this black lentil curry or cumin roasted cauliflower with black lentils. Other lentil meals include lentil enchiladas, lentil meatloaf, or lentil sloppy joes. With the large variety of different types of lentils, this is another ingredient that can be incorporated into a large number of tasty recipes.

4. Nuts

Nuts might be small, but they can pack a mighty punch. Cashews, almonds, pine nuts, and other nuts all contain a decent amount of non-heme iron. According to the USDA, 100g of cashews contain 6.68 mg of iron, 100g of almonds provide 4.8 mg of iron, and 100g of pine nuts contain 5.53 mg of iron.

It is not recommended to roast nuts if you are eating them purely for nutritious reasons. This can take away from the nutrients you get from enjoying them raw. That doesn’t mean you can’t enjoy them in some delicious recipes.

Cashews can be used in creamy dishes like fettuccine alfredo or turned into other treats like these no-bake energy bars. Raw almonds can be added to your favorite salad or granola. This granola is a great option as it incorporates other iron-rich vegetarian foods. 

Nut butter is a simple way to add these vegan iron sources to your meals. Simply spread some across a slice of bread or use it as a dip with some apple slices. If you want to enjoy your nuts in a buttery consistency, try natural options that skip the additives.

5. Seeds

Just like nuts, seeds contain lots of nutrients like fiber, calcium, protein, and of course iron. There are many types of seeds such as flaxseeds, hemp seeds, sesame seeds, chia seeds, pumpkin seeds, and more. According to the USDA:

Seeds are one of many iron-rich vegetarian foods that are simple to add to meals. You can get plenty of iron from seeds, no matter which seeds you decide to add to your diet. You can add seeds to granola or throw them on as a topping on salads and other dishes. Specific dishes and sauces include sunflower seed pesto, pumpkin spice chia pudding, strawberry chia jam, and power bread.

6. Leafy greens

There is a wide variety of leafy greens in the world, and they are all packed full of nutrients. These include spinach and kale. According to the USDA, spinach contains 2.71 mg of iron per 100g, and 100g of kale provides 1.6 mg of iron. This might not sound like much but it is more iron than what is often found in non-vegan foods.

Leafy greens are great because they are easy to add to recipes you already love. Spinach works great in pasta, dips, or sandwiches. Kale easily blends into many curries, stir-frys, or salads. This green breakfast smoothie, spinach and chickpea curry, kale and mushroom gratin, and quinoa and kale veggie quesadillas are all examples of recipes that incorporate leafy greens.

7. Oats

Oats are a simple source of nutrients like iron, protein, zinc, fiber, and more. Other whole grains like amaranth are great sources of iron too, but oats seem to be the easiest to add to any diet or lifestyle. According to the USDA, 100g of oats contain 4.25 mg of iron.

The easiest way to add in oats is to enjoy a nice bowl of oatmeal or overnight oats for breakfast. You can also add them to any granola recipe. Other recipes include this Santa Fe black bean burger, banana oatmeal cookies, oatmeal pancakes, and vegan blueberry banana oat bread.

It does not have to be challenging to get iron in vegan food.

There are plenty of other iron-rich vegetarian foods, such as tomato paste, coconut milk, and prune juice. The list of plant-based and vegan iron sources is vast. The only issue one might run into is not understanding the difference between heme and non-heme iron. Knowing how the body absorbs heme and non-heme iron differently is a key part of ensuring you consume the right amount for your needs. You can rest easy knowing that it is not hard to find iron in vegan food, but it is important to control your diet in a way that works for you.

Vegan and Plant-Based Diet Statistics for 2022

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Key statistics and facts:

  • As many as 6% of U.S. consumers say they are vegan — a 6x (500%) increase compared to just 1% in 2014.1
  • More than 500,000 participants signed up for Veganuary’s 2021 challenge2, a 25% increase from 2020. In 2020, Veganary had more than 400,000 participants.3
  • Animal agriculture is responsible for 18% of all greenhouse gas emissions, which is more than all transportation emissions combined.5
  • U.S. retail sales of plant-based foods have increased 11 percent from 2018 to 2019, hitting a plant-based market value to $4.5 billion.6

Whether for health reasons, climate change or animal welfare, vegan statistics show the plant-based population continues to spike.

Businesses have taken notice, too. The vegan market has boomed, resulting in thousands of new vegan products. And restaurants and fast-food chains are starting to accommodate with plant-based options.

The growing trend of veganism isn’t just speculative, however. There are actual vegan statistics that prove that the vegan lifestyle won’t fizzle out any time soon.

For more info on these stats and others, read on.

Quick links:

vegan-statistics-plant-based

General Vegan Statistics: The Vegan Population

Vegan population statistics are difficult to capture, but there are many polls and surveys that have estimated the number of vegans in the United States, UK and other major countries.

Vegan Population Statistics in the United States

The number of vegans in the U.S. has changed over time. But how much it’s changed is up for debate as various sources report different statistics on vegan Americans.

While we can’t know the exact number of vegans in the U.S. for certain, most surveys generally put the count at 2-6% of the population.

In 2014, only 1% of the American population labeled themselves as vegan.

In 2017, that figure spiked to 6%. This sixfold increase was reported by the research firm GlobalData.

However, other surveys have shown differing counts of vegans as a percentage of the U.S. population:

What’s interesting is the 39% of people who aren’t vegan but who actively try to incorporate plant-based foods into their diets. This is demonstrated by a 2017 report by the global analytics company Nielson.

Who is leading this steady increase in vegan popularity? A recent 2018 survey shows that nearly 40% of millennials identify as vegan. Baby Boomers and Generation X tie at 21% each, with only 2% of seniors labeling themselves vegan.

Vegan Population Statistics in the UK

Veganism is also booming in Great Britain with a 400% increase over the last two years. In 2016, Ipsos reported that 3.25% of Great Britain aged 15 and older “never eat meat of any form as part of their diet.”

The Vegan Society reports that as of 2018, there were about 600,000 vegans in Great Britain (1.16% of the population). This was an approximately 300% increase in vegans in Great Britain from 2014, when 150,000, or 0.25% of the population, was reported to be vegan.

The same report demonstrates that 14% of the UK are vegetarian and another 31% are actively eating less meat.

Global Vegan and Vegetarian Population Statistics

Around the world, the popularity of meatless diets is soaring.

A completely animal-free diet is the most popular in Western countries like the U.S. and UK, but vegetarianism and veganism are slowly increasing globally:

  • In Canada, veganism was a top search trend in 2017. In the Google trends report, “plant-based diet” topped the list.
  • A “record number” of Australians, roughly 10%, have adopted a plant-based diet.
  • The number of vegetarians in Portugal rose by 400% in the last decade.
  • According to Euromonitor, Italy had the fastest growing vegetarian population—a 94% increase from 2011-2016.
  • Data shows that only 21% of Germans consume meat on a daily basis, and the vegan population in Germany has doubled in the last decade.
  • While China has one of the largest meat markets in the world, the Chinese government released new dietary guidelines that encourage the population of more than 1.3 billion people to reduce their meat consumption by 50%.

Demand for Vegan Products

As more people ditch animal products for plant foods, food companies are responding to the demand and giving consumers what they want. There are more options for vegan meats, cheeses, milks, eggs and other products than ever before.

Vegan Milk Statistics

The global plant milk market was worth over $8 billion in 2016 and is expected to exceed $21 billion by 2024, according to Global Market Insights. Soy milk and coconut milk are expected to top the plant milk sales charts.

As sales for non-dairy milk go up, sales in the dairy industry are steadily declining. U.S. consumption of non-dairy milk increased by 61% while consumption of cow’s milk decreased by 22%.

While some dairy farms are closing after decades of operations, non-dairy milk products are emerging left and right. In recent years, non-dairy milk options have grown from the standard soy milk and almond milk to include coconut, hemp, rice, oat, pea, cashew and more.

Plant-Based Meat and Fast-Food Statistics

The global vegan meat market is also growing steadily. Allied Market Research estimates the market will reach $7.5 billion by 2025, naming Beyond Meat as one of the leading meat substitute products. They expect Europe to dominate the market and the Asia-Pacific will experience exponential growth.

An area where vegan food performs really well is in fast-food restaurants. In recent years, several meat-free fast-food restaurants have opened across the U.S. These include Veggie Grill, Plant Power Fast Food, Monty’s Good Burger and Amy’s Drive Thru.

The owner of Plant Power Fast Food told Forbes that their new San Diego location has experienced a 63% surge of growth. According to the owner, it’s not vegans who are responsible for the vegan restaurant’s quick success. Rather, it’s omnivores who are interested in trying vegan fast-food.

Non-vegan fast-food restaurants like Taco Bell and Fatburger are also starting to cater to vegans. Beyond Meat and Impossible Foods are now available in thousands of U.S. locations, including Taco Bell and Fatburger, respectively.

Large fast-food chains like McDonald’s and Pizza Hut test vegan options in their European locations. McDonald’s released a McVegan burger in Sweden and Finland. Similarly, Pizza Hut offers vegan cheese in its UK locations.

Vegan Industry Statistics

The 400% increase of vegans in the UK is shocking, but the 1,500% increase in plant-based food sales in the UK is even more shocking.

Similarly, vegan food products grew by 92% between 2014-2016, according to a report by Mintel, as the Australian population becomes more health conscious.

It’s not just vegan food that’s increasing in popularity. According to Grand View Research, vegan fashion is on a steady incline. The vegan leather industry is anticipated to hit $85 billion by 2025 as faux leather shoes are significantly cheaper than genuine animal hide footwear.

Vegan Environmental and Sustainability Statistics

One of the core reasons why vegan product alternatives are increasing in popularity is because of the consumer’s growing understanding of the sustainability of veganism.

Meat eaters are turning to vegan meats like the Beyond Burger and Impossible Burger because the plant-based alternatives require fewer resources.

A 2018 Oxford University study found that the single biggest way to reduce your environmental impact is to avoid animal products. This is largely because more than 80% of farmland is dedicated to livestock animals raised for meat and dairy, yet these food products only account for about 18% of calories and 37% of protein consumption.

A 2010 United Nation report stated that a global move to a plant-based diet is necessary to save the world from starvation, fuel poverty and the worst impacts of climate change.

Documentaries like Cowspiracy have educated many consumers on the significant impacts that animal agriculture has on the environment and Earth’s resources. They focus on greenhouse gases, water, land use, waste, oceans, rainforest, wildlife and humanity. Some of the main takeaways include:

  • According to the Food and Agriculture Organization of the United Nations, animal agriculture is responsible for 18% of all greenhouse gas emissions, which is more than all transportation emissions combined.3
  • The USDA reports that agriculture is responsible for 80-90% of U.S. water consumption. More than half is dedicated to feeding livestock raised for human food.
  • 477 gallons of water are required to produce one pound of eggs, and almost 900 gallons of water are needed for one pound of cheese, according to the Environmental Working Group.
  • Livestock covers 45% of the Earth’s total land, though they are a major cause of global warming.
  • Per the FAO, approximately 75% of the world’s fisheries are exploited or depleted due to overfishing.

Vegan Athletes and Celebrities

Among the millions of vegans around the world are notable celebrities and professional athletes.

Some celebrities like Alicia Silverstone, Joaquin Phoenix, Moby, Woody Harrelson, Paul McCartney and Peter Dinklage have been vegan for decades.

Other vegan celebrities in the U.S. include Miley Cyrus, Liam Hemsworth, Natalie Portman and Beyonce.

Vegan celebrities from the UK include Ellie Goulding, David Haye, Russell Brand and Morrissey.

There are also several professional athletes who are powered by plants. Athletes belonging to a vast variety of sports—tennis, bodybuilding, running, basketball, football, etc.—are converting to plant-based diets. Some of the strongest, fittest people in the world debunk the myth that you need meat to get protein and build muscle.

Some notable vegan athletes include Venus Williams, Colin Kaepernick, Kyrie Irving, Lewis Hamilton, Scott Jurek and Derrick Morgan.

Hope for Future Vegan Statistics

The word “vegan” still has some myths and stereotypes surrounding it. As the vegan lifestyle enters the mainstream, it’s starting to be positively associated with the health benefits, sustainability and compassion that come with it.

The vegan statistics speak for themselves. The reasons why so many people are swapping animal products for vegan products vary, but the main reasons hover around health, environment and animal welfare.

Even people who aren’t 100% vegan are showing increased interest in replacing some of their meals with plant-based alternatives. Fortunately, the vegan foods market is ever-growing, and the products are becoming more realistic. Products like the Impossible Burger essentially eliminate the need to get the flavors of meat, dairy and eggs from animals.

As documentaries, celebrities and vegan social campaigns spread awareness about the benefits of a vegan diet, the statistics will continue to reflect the global population’s increasing interest in veganism.

Sources:
1 – https://www.reportbuyer.com/product/4959853/top-trends-in-prepared-foods-2017-exploring-trends-in-meat-fish-and-seafood-pasta-noodles-and-rice-prepared-meals-savory-deli-food-soup-and-meat-substitutes.html

2 – https://www.instagram.com/p/CJnh9JoAaXo/

3 – https://veganuary.com/en-us/about/about-us/

4 – https://www.vegansociety.com/news/media/statistics#vegandietintheuk

5 – http://www.fao.org/docrep/010/a0701e/a0701e00.HTM

6 – https://plantbasedfoods.org/2019-data-plant-based-market/

107 High-Protein Vegan Recipes (With 20+ Grams of Protein Per Serving!)

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107 vegan recipes image

Ever tried searching for “high-protein vegan recipes” only to be disappointed by what you’ve found?

If your experiences are like mine, you’ve been frustrated to see that a lot of supposed “high-protein” vegan recipes either don’t actually have that much protein or don’t list how much protein is in them.

That’s why I created this list of 107 high-protein vegan recipes from all over the internet. Each recipe has 20+ grams of protein per serving, so you don’t need to guess how much you’re getting in each high-protein vegan meal.

Quick links:

Homemade baked vegan Mac n Cheese

Dinner

  1. Vegan Sausage and Mushroom Etoufee from Fat Free Vegan Kitchen (34 grams protein per serving)
  2. Vegan Jalapeño Chickpea Mac and Cheese {Gluten Free} from Cotter Crunch (27 grams)
  3. Moroccan Spiced Vegan Shepherd’s Pie from A Saucey Kitchen (25 grams)
  4. Mujadara from Vegan Liftz (24 grams)
  5. Vegan Meatballs (Beanballs) from 2 Share My Joy (22 grams)
  6. The Only Vegan Taco Recipe You’ll Ever Need from Trifecta (20 grams)
  7. Traditional Style Vegan Shepherd’s Pie from Allrecipes.com (20 grams)
  8. Beyond Sausage Chicago Dog from Beyond Meat (20 grams, with bun)
  9. Ancient Grain-Stuffed Red Bell Peppers from Whole Foods Market (20 grams)
Vegan pizza with vegetables and pesto

Pizza

  1. Bangin’ Buffalo Cauliflower Pizza from One Green Planet (57 grams protein per serving)
  2. Avocado-toast Pizza from MYPROTEIN™ (28 grams)
vegan sandwich with tofu, sauce, and peppers

Burgers

  1. High-protein Vegan Burgers from Full of Plants (38 grams protein per serving)
  2. Vegan Lentil Burgers from Food Network (21 grams)
  3. Red Beans and Rice Veggie Burgers from A Beautiful Mess (20 grams)
  4. Kimchi Beyond Burger from Beyond Meat (20+ grams)
  5. Truffle Mac & Cheese Beyond Burger from Beyond Meat (20+ grams)
Teryaki tempeh with rice and vegetables

Tempeh

Tempeh is a fermented, plant-based protein that’s high in protein and makes for easy vegan meals, like stir fry.

  1. Lemon Tempeh Air Fryer Sheet Pan Dinner from Fat Free Vegan Kitchen (35 grams protein per serving)
  2. Easy Vegetarian Tempeh Fries with Curry Mayonnaise from The Spruce Eats (33 gram)
  3. One Pan Tempeh Butternut Squash Bake from Eating Bird Food (29 grams)
  4. Smoky Tempeh Stuffed Acorn Squash from Sinful Nutrition (28 grams)
  5. Italian-style Spaghetti Squash with Tempeh from Whole Foods Market (22 grams)
  6. Tempeh, Lettuce & Tomato (TLT) Sandwich from Whitney E. RD (21 grams)
  7. The Ultimate Tempeh Chili from The Simple Veganista (21 grams)
  8. Thai Tempeh Buddha Bowl from Fit Mitten Kitchen (20 grams)
Stir fry with udon noodles, tofu, mushrooms and vegetables. Asian vegan food, meal, stir fry in wok over

Tofu

Tofu is another plant-based protein. It’s generally gluten free, and is easy to cook with as it often takes on the flavors of spices and sauces paired with it.

  1. Curried Tofu Wraps from BBC Good Food (54 grams protein per serving)
  2. Vegan Fry-up from BBC Good Food (41 grams)
  3. Beet Tacos with Mung Beans with Blackened Tofu, Radish Slaw, and Crispy Corn from One Green Planet (33 grams)
  4. Vegan Crockpot Lasagna with Spinach and Tofu from The Spruce Eats (25 grams)
  5. Cashew Noodles with Broccoli and Tofu from Whole Foods Market (24 grams – swap egg noodles for rice noodles)
  6. Almond Butter Tofu Stir-fry from Minimalist Baker (23 grams)
  7. 15 Minute Sesame Lettuce Wraps from Sincerely, Katerina (20 grams per 4 wraps)
  8. Roasted Tofu, Delicata Squash, and Carrot 1-pan Meal from POPSUGAR (20 grams)
  9. Baked Tofu Chunks with Cajun Spice Dry Rub from SkinnyMs (20 grams)
Vegetarian lentil stew with bolognese sauce in a bowl with parsley

Beans and Lentils

  1. Vegan Lentil Salisbury Steak from Rabbit and Wolves (45 grams protein per serving)
  2. Thai Jungle Curry from MYPROTEIN™ (28 grams)
  3. Vegan White Bean Salad from The Spruce Eats (27 grams)
  4. Simple Spiced Lentils from I Heart Vegetables (25 grams)
  5. Cauli-Tikka Masala from MYPROTEIN™ (25 grams)
  6. The Ultimate Vegan Protein Burrito from Blissful Basil (22 grams)
  7. Vegan Jacket Potato from MYPROTEIN™ (22 grams)
  8. Sweet and Sour Chickpeas Peppers Broccoli from Vegan Richa (21 grams)
  9. Spinach Chickpea Curry from Allrecipes.com (21 grams)
  10. Malai Kofta: Potato Dumplings in Spiced Tomato Sauce from One Green Planet (20 grams)
  11. Creamy One Pot Curried Lentils and Quinoa from Yup, it’s Vegan (20 grams)
  12. One Skillet Mexican Quinoa from Making Thyme for Health (20 grams)
Vegan seitan slices, courgette rolls and grilled potato

Seitan

  1. Vegan Steak (Tender, Juicy and Flavorful!) from Loving It Vegan (58 grams protein per serving)
  2. Seitan Stuffed with Walnuts, Dried Cranberries, and Mushrooms from Fat Free Vegan Kitchen (39 grams)
  3. Jacked-up Vegan Ribs from Fat Free Vegan Kitchen (35 grams)
  4. Mongolian Seitan (Vegan Mongolian Beef) from Yup, It’s Vegan (29 grams)
  5. Vegan Chicken from Loving It Vegan (24 grams)
  6. Chick’n Style Seitan Cutlets from One Green Planet (22 grams)
  7. Seitan & Black Bean Stir-fry from BBC Good Food (22 grams)
Vegan pasta with spinach, basil and vegan parmesan

Pasta

  1. Seitan and Pasta in Spicy Peanut Sauce from kiipfit (30 grams protein per serving)
  2. Pesto Spaghetti with Vegan Meatballs (Chickpea Walnut Meatballs) from Vegan Richa (24 grams)
  3. Mac & Cheese (Vegan, GF, High-Protein, Kid-Friendly) from Wild Earthline (23 grams)
  4. Vegan Lemon Fettuccine Alfredo from Food Network (22 grams)
  5. High Protein Vegan Pasta Bake from Meals with Maggie (20 grams)
107-high-protein-vegan-recipes-pinterest

Dessert

  1. Lenny and Larry’s Protein Cookie Copycat from Modern Honey (24 grams per 1 plus one-half cookies — cuz who can eat only one!). Use pea protein, chocolate chips, and plant-based margarine to keep it vegan.
vegan sandwich with tofu and vegetables

Lunch

  1. Impossible™ Cheesesteak from Impossible Foods (25+ grams – 25 grams of Impossible Burger per serving)
  2. Impossible™ Gyro from Impossible Foods (20+ grams – 19g per serving of Impossible Burger, plus pita)
  3. The Ultimate Veggie Sandwich from CookingLight (20 grams – omit honey and greek yogurt and sub vegan yogurt or cheese)
Vegan bowl with avocado, silky tofu, bean sprouts and pickled vegetables over rice

Bowls

  1. Easy Bowl with Peanut Sauce from VeganFitness.com (41 grams protein per serving protein per serving)
  2. High-Protein Vegan Bowl Recipe from Bree’s Vegan Life (30 grams)
  3. Smoky Tempeh Burrito Bowls from Minimalist Baker (29 grams)
  4. Detox Power Bowl from 2 Share My Joy (28 grams)
  5. Roasted Veggie and Brown Rice Bowl from Veggie Inspired (25 grams)
  6. Nourishing Curried Lentil & Sweet Potato Bowl from Minimalist Baker (24 grams)
  7. Quinoa Protein Bowl from The Full Helping (24 grams)
  8. Peanut Butter Tofu Bowl from Vegan Richa (23 grams)
  9. Quinoa Chickpea Buddha Bowl from Minimalist Baker (22 grams)
  10. Spicy Sweet Potato and Green Rice Burrito Bowls from Cookie and Kate (21 grams)
  11. Vegan Protein Buddha Bowls from Nourish Every Day (20 grams)
  12. Quinoa Power Bowl from Foolproof Living (20 grams)
  13. Black Bean Sweet Potato Protein Bowl from Any Reason Vegans (20 grams)
vegan chili

Soup

  1. Vegan Chile Colorado Seitan Stew from Yup, It’s Vegan (39 grams protein per serving)
  2. Easy Vegan Chilli Sin Carne from Wallflower Kitchen (25 grams)
  3. Iranian Eggplant and Chickpeas Stew from One Green Planet (25 grams)
  4. Kerryann’s Chilli Con Veggie from Jamie Oliver (25 grams)
  5. Curried Potato & Lentil Soup (1 Pot!) from Minimalist Baker (23 grams)
  6. Creamy Vegan White Bean Soup from Live Eat Learn (23 grams – sub dairy-free milk)
  7. Chickpea Lentil Quinoa Spinach Stew from Vegan Richa (21 grams)
  8. African Peanut Lentil Soup from Vegan Richa (20 grams)
  9. Chipotle and Sweet Potato Stew from Vegan Liftz (20 grams)
colorful buddha bowl salad with grilled tofu and pea shoots

Salad

  1. Vegan Protein Salad from Running on Real Food (40 grams protein per serving)
  2. The Great Big Vegan Salad from Delish Knowledge (30 grams)
  3. Power Protein Salad from Well and Full (30 grams)
  4. The Ultimate High Protein Vegan Caesar Salad from Delish Knowledge (28 grams)
  5. Blissed-out Thai Salad with Peanut Tempeh from Minimalist Baker (21 grams)
  6. Creamy Ranch Kale Salad with Buffalo Tofu from Yup, it’s Vegan (20 grams)
Tofu scramble with vegetables in a pan

Breakfast

  1. Vegan Tofu Scramble with Spinach from The Spruce Eats (36 grams protein per serving)
  2. Vegan Breakfast Tempeh Potato Hash from The Spruce Eats (31 grams)
  3. High Protein Oatmeal from Skinny Fitalicious (31 grams, omit collagen for vegan)
  4. Vegan Bacon from Loving It Vegan (28 grams for 3 strips)
  5. Vegan Protein Pancakes from Vegan Liftz (27 grams for 3 pancakes)
  6. High Protein Three Seed Avocado Toast from Stacey Homemaker (26 grams)
  7. Tastiest Tofu Scramble from Fit Men Cook (23 grams)
  8. High Protein Vegan Breakfast Burrito from Oh She Glows (22 grams with wrap)
  9. Vegan Tofu and Spinach Scramble from Food Network (21 grams)
  10. Tofu Scramble from VeganFitness.com (21 grams)
  11. Plant Protein Power Breakfast Bowls from Kitchen Treaty (21 grams)
  12. High Protein Vegan Breakfast Burritos from Beyond Mere Sustenance (20 grams)
  13. High Protein Oatmeal – 4 Ways from Bites of Wellness (20 grams)
Vegan Protein Milkshake With Oats, Banana

Smoothie

  1. Matcha Smoothie Bowl from Running on Real Food (24 grams protein per serving)
  2. Superfood Blueberry Protein Smoothie from Skinny Fitalicious (21 grams)
  3. The Husband Protein Smoothie from Happy Healthy Mama (21 grams)
  4. Coconut Cream Pie Protein Shake from Love & Zest (21 grams)
  5. Vegan Protein Shake from Loving It Vegan (20 grams)

Are we missing any of your favorite high-protein vegan recipes? Let us your top high-protein vegan meals know in the comments!

Guide to a Plant-Based Diet for Beginners

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Many people are adopting plant-based diets and consuming even more plant-based foods. According to a 2018 study from the NPD Group, about 43 million American consumers (about 14%) “regularly use plant-based alternatives such as almond milk, tofu, and veggie burgers.” Of these consumers, 86% say they’re not vegan or vegetarian.

Why (and how) are so many people eating plant-based foods?

There are many benefits, and therefore many reasons, to start eating a plant-based diet. And unlike what you may think, eating plant-based isn’t so hard.

If you’re not sure where to start, here’s our plant-based diet for beginner’s guide to steer you in the right direction.

plant-based-diet-beginners

What is a Plant-Based Diet?

Like the name suggests, a plant-based diet consists of plant foods. We’re not talking about rabbit food, though. Bleeding veggie burgers made by Impossible Foods and Beyond Meat are plant-based despite looking and tasting like real beef.

The definition of a plant-based diet may vary based on who you’re asking. Some followers of a plant-based diet don’t take the name literally, consuming mainly plant foods and minimal animal products.

According to Dr. Robert Ostfeld, a cardiologist who recommends a whole food plant-based diet, a plant-based diet “consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.”

What is a Whole Food Plant-Based Diet?

A whole-food plant-based diet is a specific type of plant-based diet. The diet Dr. Robert Ostfeld describes in the quote above would be considered a whole-food plant-based diet. Notice what’s emphasized: plant foods in their whole, unprocessed form. This is where the difference between a vegan diet and a whole food plant-based diet is made abundantly clear.

For example, French fries are made from potatoes and oils, which are both vegan foods. However, fries are heavily processed, so they’re not recommended on a whole food plant-based diet. A favorable alternative would be baked potato wedges seasoned with herbs and spices — no oil necessary.

Many other plant-powered physicians — Dr. John McDougall, Dr. Caldwell Esselstyn, Dr. Neal Barnard, and more — also recommend plant-based diets consisting largely of whole, unprocessed foods. A common recommendation among these health professionals is to eliminate animal products and limit your intake of processed, refined, and high-fat foods.

Dr. T. Colin Campbell is one of the original pioneers of a whole food plant-based diet. He published the famous China study, a groundbreaking study that examines the relationship between animal protein consumption and cancer risk. His Center for Nutrition Studies is an excellent resource for anyone looking to adopt a beginner-friendly plant-based diet.

What to Eat on a Plant-Based Diet

While a plant-based diet may sound restrictive, there are tons of delicious foods you can eat.

Food to Eat Regularly

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Nuts
  • Seeds
  • Soy protein from tofu and tempeh

Foods to Eat Sparingly

  • Processed foods
  • Refined carbohydrates (i.e. pasta, bread, white rice, etc. that’s not made from whole grains or whole wheat)
  • Oils
  • High-fat foods

Foods to Avoid

  • Meat (i.e. beef, chicken, pork, etc.)
  • Seafood
  • Dairy
  • Eggs
  • Animal byproducts (i.e. honey, lard, gelatin, etc.)
  • Too many processed foods
  • Refined sugar

Are Vegetarians Plant-Based?

In the purest form of the label, “plant-based” includes strictly plants, whereas the “vegetarian” label leaves some wiggle room for animal products like dairy and eggs. 

However, some vegetarians refer to themselves as followers of a plant-based diet since the base of their diet is made up of plants.

How to Start a Plant-Based Diet For Beginners

1. Go at your own pace

There are two schools of thought on how quickly you should transition to a plant-based diet: Take it day-by-day or go cold tofurky overnight. There is no “right” way to go about it — just do what feels best for you.

Some people get fed up with feeling weighed down by the Standard American Diet, so they ditch animal products overnight and go grocery shopping in the morning. That’s one way to do it. 

The more common way is to take it step-by-step. Start by using up any animal products and processed foods in your kitchen. As you phase out the foods to avoid, incorporate more plant foods. Try to mimic foods you love with plant-based substitutes, such as using lentils in your bolognese sauce instead of beef. You can actively make subtle changes by participating in Meatless Mondays, eventually working your way up to a plant-based diet seven days a week. 

Another great resource to get started is Veganuary, a charity that organizes an annual campaign to help people switch to a plant-based diet. Sign up to receive their free vegan starter kit. If you need more support, Challenge 22 connects new members of a plant-based community with mentors, dieticians, recipes, and more. 

2. Stock up on plant-based pantry staples

On your first big plant-based grocery haul, load up on the following staple foods:

  • Grains — oats, brown rice, quinoa, etc.
  • Beans — black beans, kidney beans, garbanzo beans, etc.
  • Lentils — red lentils, brown lentils, etc.
  • Nuts — almonds, walnuts, brazil nuts, etc.
  • Seeds — flax seeds, chia seeds, hemp seeds, etc.
  • Soy protein — soy milk, tofu, tempeh, etc.

You should also get plenty of fresh or frozen fruit and vegetables. Frozen products tend to be more affordable. Shop seasonal produce at farmer’s markets if possible.

3. Try out some vegan alternatives to your favorite foods

If you’re going plant-based overnight, give yourself permission to replace your favorite animal products with vegan alternatives as you adjust. Though store-bought veggie burgers are technically processed foods, these may hold you over until the cravings pass.

Remember that adopting a plant-based diet is a long-term lifestyle change. You’re bound to indulge from time to time. There’s a whole world of vegan processed food out there (have you seen the vegan cheeses?). While you shouldn’t make a habit of consuming it daily, every now and then is reasonable.

4. Enjoy plant-based take-out food

A popular question is: Can you eat out as a vegan? The answer is a resounding yes. However, fast-food options aren’t going to have the healthiest options, so take a look at the menus at local restaurants near you.

When eating out, look for tofu or salad dishes as they tend to be the healthiest. You can also ask the staff about low-fat options. Some restaurants even make veggie burgers in-house with fresh ingredients like brown rice and black beans. 

5. Experiment with plant-based recipes

The best way to figure out which plant-based foods you enjoy is to try them at home. Step outside your comfort zone with coconut curries, jackfruit tacos, and cauliflower buffalo wings.

If you’re not sure where to find plant-based recipes, the Internet is a gold mine. Or, if you prefer cookbooks, try one of these cookbooks written by plant-based physicians:

Find even more plant-based recipes here:

Or try a plant-based meal planner that provides you with a list of recipes and grocery shopping lists to make cooking simple.

Plant-Based Diet Benefits

Saving animal lives is a popular ethical reason to go vegan. Looking out for your own health and wellness is another motivator to eat more plants and less animals. 

The most widely studied benefits of a plant-based diet are related to health and the environment.

Weight Loss

Studies suggest that one possible solution to the obesity epidemic in the U.S. is through plant-based nutrition. One study even found that a plant-based diet is twice as effective as a traditional diabetes diet for weight loss.

Since a plant-based diet is low in animal fat and high in fiber, it’s clear to see why it would aid in weight management.

Reduced Risk of Disease

Dr. Michael Greger gives a famous speech on the 15 leading causes of death. Among them, the majority can be prevented and often reversed with a plant-based diet. Some of the top killers include:

  • Cardiovascular disease
  • Cancer
  • Respiratory disease
  • Stroke
  • Diabetes

A plant-based diet is also proven to help lower cholesterol and blood pressure, which are both important aspects of promoting overall heart health. Since heart disease is the #1 killer in America, eliminating animal products, which are high in saturated fats, can increase your longevity and quality of life.

Good For the Planet

Many articles are floating around with headlines like, “A Vegan Diet Is the Best Thing You Can Do for the Environment.” Many experts and their research agree.

The hot topic was sparked by the 2018 study published in Nature. It found an undeniable link between the food system and impending environmental devastation. Researchers recommend shifting towards a heavily plant-based diet, which is more sustainable than current dietary trends.

This is good news for cows, pigs, chickens, and other animals bred and raised for consumption. Animal agriculture also impacts animals in the wild since it’s a leading cause of mass extinction, deforestation, global warming, ocean dead zones, and so on.

Answering Your Plant-Based Diet Questions

How to get enough protein on a plant-based diet?

Ah yes, one of the biggest myths surrounding a plant-based lifestyle. For starters, there is protein in every single plant food. Plant protein also has its advantages over animal protein.

Some of the top plant protein sources include:

  • Tofu, 22 grams per 1 cup
  • Peanuts, 35 grams per 1 cup
  • Black beans, 15 grams per 1 cup
  • Lentils, 18 grams per 1 cup
  • Edamame, 15 grams per 1 cup

The secret to getting enough protein on a plant-based diet? First, realize the amount of protein you need per day is less than you think. Secondly, consume a varied plant-based diet. This means getting protein from a mix of legumes, grains, nuts, seeds, and other foods.

Isn’t a plant-based diet expensive?

If you’re buying dragon fruit by the pallet and cold-pressed organic green juice by the truckload, then yes. The same is true of plant-based meat alternatives like the Beyond and Impossible burgers, but regular consumption of these processed foods isn’t the most nutrient-dense choice anyway. 

If you’re stocking up on seasonal fruit, frozen veggies, and starches in bulk, then no.

The debate about whether a vegan diet is more expensive rages on, but one study found that a vegetarian diet is more cost-effective and contains more servings of vegetables, fruits, and whole grains. Imagine the further savings by eliminating dairy and eggs.

Just like being an omnivore, your grocery bill all depends on what you buy. Shop local farmer’s markets to get the best deals on produce, and don’t be afraid to purchase fruits and vegetables in the freezer aisle. When you can, buy starches like potatoes, grains, and legumes in bulk.

For more tips on how to eat affordably on a plant-based diet, check out Toni Okamoto’s Plant-Based on a Budget recipes, meal plans, and more.

How can I stick to a plant-based diet away from home?

When you’re traveling or visiting a friend’s house, some extra preparation may be necessary. This is especially true around the holidays. 

The key to making healthier choices on the road is to do some research and choose your restaurants or grocery stores wisely. You’re unlikely to find something on the menu at McDonald’s, for example. To make things way easier when you’re traveling, simply download the Happy Cow app, which displays vegan options near you.

When in doubt, order from the sides menu. Build a meal with a baked potato, side of steamed vegetables, and grilled tofu. 

You can also bring food with you. There’s nothing wrong with heating up a can of lentil soup or a frozen bean burrito.

Quick Start Your Plant-Based Diet With This 3-Day Meal Plan

Day 1

Day 2

Day 3

Is a Plant-Based Diet Right For You?

Probably. Many experts agree that almost anyone can benefit from adopting a plant-based diet. Yes, there are special exceptions and every body is different, but a diet that’s low in saturated fat, cholesterol, and disease risk sounds pretty good. 

A plant-based diet for beginners doesn’t have to be perfect. You might slip up, and that’s okay. What’s important is actively working towards your health goals. If a plant-based diet helps get you there, then you already know your answer.