30-Day Vegan Challenge

Do you consider yourself vegan-curious? Do you want to increase your plant intake but not go full all-out vegan? What if you had a chance to try out a vegan(ish) diet for 30 days—one that gave ideas for what to eat to up your plant intake? Would you do it?

If you said yes, then you're in the right place!

Our 30-Day Vegan Challenge will help you increase your fruits, vegetables, whole grains, nuts, seeds and beans, without having to go all-or-nothing vegan. Mix up your routine with 30 days of healthy plant-packed recipes and hacks to make it vegan(ish) for a month.

Day 1: Blend Greens into a Smoothie

One way to increase your veggie intake is by blending leafy greens into smoothies. You won’t even taste that they’re there! 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-3s 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 during 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 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—from sweet to savory—depending on what you're craving.

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, which naturally contains vitamin B12, to help you cover your bases (go ahead and sprinkle nutritional yeast on your popcorn, since it offers a cheesy flavor!). If you’re completely vegan, talk to your healthcare practitioner 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—like 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—including honey, which is considered an animal product because it's made by bees (although not all vegans are quite this strict and will still eat honey).

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: Remember 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, none of which are 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

It's much easier now to find plant-based options at restaurants—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 (what kind of life would that be?). It may just mean swapping in new ingredients for making vegan versions 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 2020-2025 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—whether you're following a vegan diet or not. Getting out in nature has health benefits of its own, including boosting mood and focus. Get outside today,—whether it’s a stroll around the block or a hike at a local nature park.

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, since 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

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 pack just as much nutrition (if not more) than their fresh counterparts. Plus, they are way cheaper and last a lot 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!

Iron is a necessary nutrient that affects immunity and brain health, as well as energy levels and muscle endurance. 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: Swap Mushrooms for Meat

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

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. Sauté 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 easiest ways to increase the vegetables in your day is to add them to foods you already eat. Sauté onions, peppers and broccoli to add to pasta sauce for a nutritious boost.

Day 29: Have a Vegan Happy Hour

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 Lifestyle Basics

Consider this a guide to help you understand what a vegan lifestyle entails and to help you apply the principles. But we know a vegan diet isn't for everyone—a lot of us here at EatingWell still like our dairy, meat and eggs. So even if you decide that a vegan lifestyle is not your jam, these articles will give you plenty of ideas for how to sneak more plants into your diet—which also brings with it a host of health benefits.