{"id":20022,"date":"2021-03-25T20:12:44","date_gmt":"2021-03-25T20:12:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=20022"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"30-days-vegan-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/","title":{"rendered":"30-Day Vegan Diet: Losing Weight The Plant-Based Way"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#What_Is_The_30-Day_Vegan_Diet\" >What Is The 30-Day Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#How_And_Why_The_30-Day_Vegan_Diet_Can_Help_You_Lose_Weight\" >How And Why The 30-Day Vegan Diet Can Help You Lose Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#You_Are_Consuming_A_Diet_Rich_In_Vegetable_Fats\" >You Are Consuming A Diet Rich In Vegetable Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#You_Are_Focusing_On_Healthy_Eating\" >You Are Focusing On Healthy Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#You_Are_Not_Eating_Any_Animal_Foods\" >You Are Not Eating Any Animal Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#You_Are_Eating_Plant-Based_Foods\" >You Are Eating Plant-Based Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#You_Are_Eating_Healthy-Fat_Vegan_Foods_Like_Avocados\" >You Are Eating Healthy-Fat Vegan Foods Like Avocados<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#The_30-Day_Vegan_Diet_Benefits\" >The 30-Day Vegan Diet Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Lower_Heart_Disease_Risk\" >Lower Heart Disease Risk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Reduced_Cancer_Risk\" >Reduced Cancer Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Reduced_Risk_Of_Chronic_Diseases\" >Reduced Risk Of Chronic Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#The_30-Day_Vegan_Diet_Risks\" >The 30-Day Vegan Diet Risks<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Risk_Of_Nutritional_Deficiencies\" >Risk Of Nutritional Deficiencies<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#How_Much_Weight_Can_You_Lose_By_Following_The_30-Day_Vegan_Diet_Plan\" >How Much Weight Can You Lose By Following The 30-Day Vegan Diet Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#The_Ideal_30-Day_Vegan_Diet_Plan_Shopping_List\" >The Ideal 30-Day Vegan Diet Plan Shopping List<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Legumes\" >Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Seeds\" >Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Nuts\" >Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Healthy_Fats\" >Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Plant-Based_Milk\" >Plant-Based Milk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Condiments\" >Condiments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Butter_And_Cheese\" >Butter And Cheese<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#30-Day_Vegan_Diet_Plan_Ideas\" >30-Day Vegan Diet Plan Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Breakfast_Ideas\" >Breakfast Ideas<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#The_Tofu_Strawberry_Banana_Smoothie\" >The Tofu Strawberry Banana Smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#The_Tofu_Tropical_Smoothie\" >The Tofu Tropical Smoothie<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Lunch_And_Dinner_Ideas\" >Lunch And Dinner Ideas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#How_To_Follow_The_30-Day_Vegan_Diet_For_Maximum_Gains\" >How To Follow The 30-Day Vegan Diet For Maximum Gains?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Portion_Sizes\" >Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#SaltSodium_Content\" >Salt\/Sodium Content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#Nutrition_Aspect\" >Nutrition Aspect<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">So you want to start a 30-day vegan diet plan? Well, you would be joining thousands, perhaps millions of people worldwide, also following this nutrition plan. The difference is in how you enact it and why you are following it. Some people start the 30-day vegan diet plan to make a lifestyle change for healthy living, while others do it to promote weight loss.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">If you are one of those who are using such a plan to shed pounds, then read on. We will be discussing how this plan helps with weight loss and the pounds you can lose by following such a nutrition plan. We will also give you some meal plan ideas to consider. Check it out!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_30-Day_Vegan_Diet\"><\/span><b>What Is The 30-Day Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 30-day vegan diet is an example of a vegan diet plan you have to follow for 30 days. Like any other vegan diet, you will have to consume only foods coming from plants. This means that you can consume any such plant-based foods as <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">tofu<\/a>, lentils, fruits, seeds, and vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that said, note that some foods are banned in the vegan diet. These range from eggs to meat to dairy products (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/149636#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). You will also have to avoid all these foods when you start this meal plan. You may also choose to avoid eating honey during this 30-day meal plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although this form of dieting is prevalent, you should only start it after seeking professional help. You will acquire a wealth of information about this nutrition plan. The information will tell you if this meal plan is worth following for 30 days for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, a professional will help you design this plan using the right foods and the right portion sizes. With that said, let us evaluate the benefits of starting a 30-day vegan diet plan for weight loss.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">How To Start A Vegan Diet: A Plant-Based Starter Guide That Will Inspire You To Finally Cross Over To The Vegan Side<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_And_Why_The_30-Day_Vegan_Diet_Can_Help_You_Lose_Weight\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32594 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1024x576.jpg\" alt=\"30 day vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nHow And Why The 30-Day Vegan Diet Can Help You Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with any other weight-loss diet plan, the 30-day vegan diet is believed to help you lose those pesky pounds. Despite this, not many people know how and why this is the case. A little bit of verified information can help to change that. Well, here are some solid reasons on how and why the 30-day vegan diet can help you lose weight:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Consuming_A_Diet_Rich_In_Vegetable_Fats\"><\/span><strong>You Are Consuming A Diet Rich In Vegetable Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a one study, <a href=\"https:\/\/betterme.world\/articles\/low-carb-vs-vegan-diet\/\">vegetarian diets<\/a> may help boost your metabolism, possibly due to high vegetable fat intake (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321477\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When you rev up your metabolism, it means that your body can burn more calories, even at rest. In turn, this makes your weight loss efforts much more effective.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Focusing_On_Healthy_Eating\"><\/span><strong>You Are Focusing On Healthy Eating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Is the 30-day vegan diet healthy? Yes, it is. The following meal plan eliminates most foods high in cholesterol, saturated fats, and calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321477\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These are some of the contributors to weight gain, so when you cut them off your diet, you get to lose weight.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Not_Eating_Any_Animal_Foods\"><\/span><strong>You Are Not Eating Any Animal Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medical News Today acknowledges that most animal foods tend to be high in calories and fat (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/149636#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). As mentioned earlier, foods rich in fat and calories promote weight gain. What this means is that replacing these foods with low-calorie plant-based foods can help you manage your weight (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2014\/11\/141106101732.htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33330 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847-1024x576.png\" alt=\"30 days vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Eating_Plant-Based_Foods\"><\/span><strong>You Are Eating Plant-Based Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Individuals who primarily eat plant-based meals tend to have a lower body mass index (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326176\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). What happens is they get to eat plant foods rich in complex carbohydrates, high fiber, and water content. These help in making you feel full longer, thereby helping you regulate your appetite.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Eating_Healthy-Fat_Vegan_Foods_Like_Avocados\"><\/span><strong>You Are Eating Healthy-Fat Vegan Foods Like Avocados<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although this food may be higher in fat, it increases your satiety levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321477\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). As such, you avoid overeating and bloating.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_30-Day_Vegan_Diet_Benefits\"><\/span><strong>The 30-Day Vegan Diet Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to weight loss, the 30-day <a href=\"https:\/\/betterme.world\/articles\/raw-vegan-diet-weight-loss\/\">vegan diet<\/a> can also help you reap other health benefits. Some of these include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lower_Heart_Disease_Risk\"><\/span><b>Lower Heart Disease Risk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Going vegan can improve your heart health and reduce your risk of cardiovascular disease. According to WebMD, eating fewer animal products is associated with lower cholesterol and blood pressure (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). These are two risk factors for getting heart disease.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Cancer_Risk\"><\/span><b>Reduced Cancer Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A\u00a0 <a href=\"https:\/\/betterme.world\/articles\/3-day-smoothie-diet-for-weight-loss\/\">vegan<\/a> diet can also help in protecting you from various cancers. These include cancers such as breast, colon, and prostate cancer (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/guide-going-vegan\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\">experience the versatility first-hand<\/a>!<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33227 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834-1024x576.png\" alt=\"30 days vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4834.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Chronic_Diseases\"><\/span><b>Reduced Risk Of Chronic Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The following <a href=\"https:\/\/betterme.world\/articles\/plant-based-diet-meal-plan\/\">plant-based diet<\/a> can also help in chronic disease prevention. WebMD states that consuming more plants can help protect you against conditions such as diabetes, high blood pressure, and obesity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The list of the health benefits of following the 30-day vegan diet plan does not end here. Other documented health benefits of following a vegan diet include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321477\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood glucose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased risk of cataracts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of ischemic attack or what is popularly known as a mini-stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced cholesterol<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_30-Day_Vegan_Diet_Risks\"><\/span><strong>The 30-Day Vegan Diet Risks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\" data-wp-editing=\"1\">While veganism shows various health benefits, it also has some health risks. With this in mind, you are advised to talk to your doctor first before considering following this diet plan. Here is why you have to think twice before you start the 30-day vegan meal plan:<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33119 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681-1024x576.png\" alt=\"vegan diet type\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Risk_Of_Nutritional_Deficiencies\"><\/span><b>Risk Of Nutritional Deficiencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As discussed earlier, avoiding animal products is mandatory in this nutrition plan. It is associated with numerous health benefits, including weight loss. However, avoiding animal products can also cause you to miss out on various nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may have shortchanges in nutrients like zinc, vitamin B-12, calcium, protein, and omega-3 fatty acids (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You definitely need all these nutrients to power various body processes. For example, you need protein to build and repair your muscles, especially after you exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Active people are advised to consume 1.2 to 2 g of protein per kg of their body weight (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073#:~:text=Protein%20is%20important%20because%20it,to%20136%20grams%20each%20day.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It means that if you weigh 150 pounds, your target should be consuming 82 to 136 g of protein daily. Some of the best sources of protein are poultry (contains 25 g in 3 ounces) and fish (contains 20 g in 3 ounces) (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073#:~:text=Protein%20is%20important%20because%20it,to%20136%20grams%20each%20day.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Restricting such foods can reduce the amount of these nutrients you consume. Although there are some plant alternatives, you can still end up with a deficit of these nutrients. Also, keep in mind that you cannot acquire some nutrients from plants, for example, vitamin B-12.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is primarily found in animal products, meaning you might be at risk of vitamin B-12 deficiency if you follow this vegan diet plan (<\/span><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-b12\/art-20363663#:~:text=Food%20sources%20of%20vitamin%20B,treat%20vitamin%20B%2D12%20deficiency.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). If not treated, this deficiency can cause anemia, intestinal problems, fatigue, nerve damage, mood disturbances, and muscle weakness (<\/span><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-b12\/art-20363663#:~:text=Food%20sources%20of%20vitamin%20B,treat%20vitamin%20B%2D12%20deficiency.\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). In such a case, you ought to seek medical supervision and perhaps even consider supplements.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_By_Following_The_30-Day_Vegan_Diet_Plan\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33105 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913-1024x576.png\" alt=\"30 days vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4913.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nHow Much Weight Can You Lose By Following The 30-Day Vegan Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People following various <a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothie-plans\/\">weight loss plans<\/a> tend to have different weight loss expectations. You might have heard of people aiming at losing 10 pounds or more a week by using certain weight-loss plans. It might lead you to think that you can lose 10 pounds in 30 days on vegan diet plans.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The thing is, with this vegan diet 30 days weight loss plan, the idea is to lose weight safely and long-term. Keep in mind that you cannot lose weight safely or in a healthy way at the drop of a hat. Rapid weight loss usually means the loss of water, bone, and muscle (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/lose-weight-fast#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing this, although you think you are losing pounds very fast, the reality is that you are losing vital nutrients like water. Healthy and steady weight loss guides you to aim at losing one or two pounds weekly (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/lose-weight-fast#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that in this diet plan, your goal should be losing 4 to 8 pounds monthly. This is because 30 days account for 4 weeks, and each week, fitness gurus recommend you target losing 1 to 2 pounds (4&#215;1) or (4&#215;2).\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\">The Vegan Diet: How It Works, What To Eat, The Benefits<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Ideal_30-Day_Vegan_Diet_Plan_Shopping_List\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33035 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6-1024x576.png\" alt=\"vegan diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nThe Ideal 30-Day Vegan Diet Plan Shopping List<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You have probably decided to follow the 30-day vegan diet plan to burn more calories and <a href=\"https:\/\/betterme.world\/articles\/flexitarian-meal-plan\/\">lose weight<\/a>. That is great! However, it is not as simple as you think. You do not get to just pick any other plant-based food for this nutrition plan to make sense.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides picking plant-based foods, you also have to consider acceptable spices and pantry items acceptable in this nutrition plan. To determine this, it might help to first sit down with your nutritionist or dietitian for such insight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They will help you identify what spices, pantry items, and foods are acceptable when you start a vegan diet. In most cases, they advise you to include the following foods in your shopping list (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326176\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><b>Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any plant-based diet plan includes <a href=\"https:\/\/betterme.world\/articles\/fruitarian-diet\/\">fruits<\/a>. This means you can go ahead and shop for fruits such as berries, avocados, melons, bananas, grapes, apples, and citrus fruits.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><b>Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Given that vegan diets are mostly plant-based, this means that you need to increase your vegetable intake. Go for colorful and different varieties of vegetables to increase your range of vitamins, nutrients, and minerals. This means that you can, for example, include non-starchy and root vegetables. These include zucchini, broccoli, cauliflower, asparagus, butternut squash, carrots, sweet potatoes, tomatoes, peppers, beets, and kale.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><b>Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are vital in any plant-based diet plan as they are your best source of fiber. Some of the foods to shop for in this category include black beans, peas, kidney beans, chickpeas, and lentils.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Seeds\"><\/span><b>Seeds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Seeds are great snack options to consider in your 30-day vegan meal plan. In other words, they contain loads of nutrients and are an excellent way of getting plant-based protein (<\/span><a href=\"https:\/\/www.medicinenet.com\/vegetarian_and_vegan_diet\/article.htm\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Opt for seeds such as hemp, pumpkin, chia, and flax seeds.<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32980 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1024x576.png\" alt=\"weight loss diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Nuts\"><\/span><b>Nuts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nuts are great sources of protein, vitamins, and healthy fats. You can consider cashews, pistachios, almonds, brazil nuts, pecans, and macadamia nuts based on your preference.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whole grains are also excellent fiber sources in a vegan diet and help in stabilizing your blood sugar. You can purchase whole grains, including oats, quinoa, brown rice, whole grain bread, buckwheat, spelt, barley, and rye.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is important to consider plant-based healthy fat sources such as olive oil, avocados, chia seeds, flaxseed, canola oil, and walnuts.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Plant-Based_Milk\"><\/span><b>Plant-Based Milk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, you must avoid animal products like dairy at all costs on a vegan diet. This does not mean cutting out dairy from your diet for the next 30 days. You can substitute it for plant-based milk and other dairy alternatives. Some healthy plant-based milk available in most grocery stores includes oat, almond, soy, rice, coconut, and hemp milk.<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33292 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4649-1024x576.png\" alt=\"personalized meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4649.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4649-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4649.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4649.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Condiments\"><\/span><b>Condiments<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are especially considering a vegan keto diet, consider condiments like pepper, salt, lemon juice, fresh herbs, spices, and nutritional yeast (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326729\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Butter_And_Cheese\"><\/span><b>Butter And Cheese<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Buy vegan butter and consider either soy or nut-based cheeses (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326729\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen?<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"> Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Vegan_Diet_Plan_Ideas\"><\/span><b>30-Day Vegan Diet Plan Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If it is your first time trying this diet plan, you may wonder what recipes to use. If not, you may not be confident in your meal plan ideas. Here are some recipes and meal plan ideas that you can consider:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Ideas\"><\/span><b>Breakfast Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of course, you can still have coffee or tea while following the 30-day vegan diet plan. However, in addition to these two beverages, you can also consider taking vegan smoothies. The vegan smoothie diet 30 days health benefits are numerous.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They range from consuming enough calories to getting enough nutrients and vegetables. Here are a few ideas you can choose to consider for your vegan smoothie diet 30 days <a href=\"https:\/\/betterme.world\/articles\/healthy-breakfast-for-athletes\/\">breakfast<\/a> ideas:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Tofu_Strawberry_Banana_Smoothie\"><\/span><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33282 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4675-1024x576.png\" alt=\"vegan diet type\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4675.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4675-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4675.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4675-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4675.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nThe Tofu Strawberry Banana Smoothie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To make this smoothie, you will need to follow these steps (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/tofu-strawberry-banana-smoothie-recipe\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup silken tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one frozen banana, cut into pieces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one cup of frozen strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0half a cup of soymilk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one tablespoon of peanut butter (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">two to three ice cubes<\/span><\/li>\n<\/ul>\n<p><b>Preparation:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all your ingredients in the blender and let them blend until you get a smooth puree.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional Profile<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The following recipe only makes one serving. The nutritional content of this serving is as shown below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories- 347<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol- 0 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sodium- 78.2 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total carbohydrates- 54.6 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber- 8.8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein- 20.8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat- 11. 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fat- 1.7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugars- 27. 5 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron- 12.5 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium- 842 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium- 1124 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin C- 101 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin A- 583 IU<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Tofu_Tropical_Smoothie\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-1024x576.png\" alt=\"detox diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nThe Tofu Tropical Smoothie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Next, you can consider having the tofu tropic smoothie for breakfast. The following recipe is obtained from the WebMD website and is as follows (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/tofu-tropic-smoothie\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">two cups of diced frozen mango<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one and a half cups of pineapple juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup silken tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a quarter cup of lime juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">one teaspoon of freshly grated lime zest<\/span><\/li>\n<\/ul>\n<p><b>Preparation:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine everything in your blender and let them mix until smooth.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional Profile<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The following smoothie recipe makes about three and a half cups. These are enough servings for at least two people. The nutritional information of one three-quarter-cup serving of this smoothie is as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories- 254<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol- 0 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total fat- 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fat- 0 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mono fat- 1 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium- 714 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein- 6 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber- 3 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates- 54 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugars- 43 g<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_And_Dinner_Ideas\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33117 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683-1024x576.png\" alt=\"30 days vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nLunch And Dinner Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are plenty of ideas you can get by merely looking at your 30-day vegan diet shopping list. However, when it comes to executing these recipes, you may find that they may seem either cumbersome or tricky. If you have such a disappointment, you might be thinking about ordering food from a vegan restaurant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you cannot do this for the next 30 days. You need to prepare some, if not all, meals yourself. Below are some simple and sweet vegan lunch and dinner ideas you can try or consider in your meal plan (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/149636#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut cauliflower curry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegan mac \u2018n\u2019 cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegan falafel burgers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa black bean tacos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegan cinnamon rolls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butternut, sweet potato, and red lentil stew<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple buckwheat pancakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato chickpea Buddha bowl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Southwest tofu scramble<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy pasta salad<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have a sweet tooth and are craving something sugary, then you can consider making yourself the following snacks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some peanut butter cookies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegan avocado brownies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegan ice cream<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Follow_The_30-Day_Vegan_Diet_For_Maximum_Gains\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33107 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911-1024x576.png\" alt=\"vegan recipes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4911.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\nHow To Follow The 30-Day Vegan Diet For Maximum Gains?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People merely think that consuming a vegan diet will automatically help them lose weight. However, this is not always the case. Remember that these meals also contain calories, which, if not cautious, can be consumed in surplus, promoting weight gain. You, therefore, have to be mindful of several elements for this meal plan to help you drop some pounds. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Portion_Sizes\"><\/span><b>Portion Sizes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You need to stick to the recommended servings if there is any chance of you losing weight. These servings have calories, which, if calculated daily, help you stick to your daily calorie range. So, please pay attention to the recommended food servings and their calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153998\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32960 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1024x576.png\" alt=\"healthy food\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"SaltSodium_Content\"><\/span><b>Salt\/Sodium Content<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sodium, found in salt, is linked to the risk factors of weight gain. According to WebMD, too much sodium leads to high blood pressure and other fatal diseases such as kidney and heart diseases (<\/span><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1535\/sodium#:~:text=General%3A%20The%20adequate%20intake%20(AI,per%20day%20for%20most%20adults.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You need to watch and regulate your salt intake if your goal is weight loss.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Nutrition_Aspect\"><\/span><b>Nutrition Aspect<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You do not have to cook elaborate vegan diets for you to acquire nutrients. You can prepare something simple like a vegan burger or salad and still get your daily nutritional needs. The key is prioritizing the meal\u2019s nutrition aspect instead of its complexity.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Going vegan is one of the healthy lifestyles you can adopt. Experts point out it has numerous benefits, including weight loss, reduced cancer risk, and lowered risk of heart diseases. This means that you can start a 30-day vegan diet plan specifically for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To be sure you lose weight safely, target to shed something between 4 and 8 pounds after these 30 days. Again, pay attention to your portion sizes and salt intake.<br \/>\n<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=30_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-41519 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321477\"><span style=\"font-weight: 400;\">Can a vegan diet help you lose weight?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326176\"><span style=\"font-weight: 400;\">Everything you need to know about plant based diets<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/ss\/guide-going-vegan\"><span style=\"font-weight: 400;\">Guide to Going Vegan for the First Time<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/153998\"><span style=\"font-weight: 400;\">How to follow a healthful diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/lose-weight-fast#1\"><span style=\"font-weight: 400;\">How to Lose Weight Safely<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/nutrition-rules-that-will-fuel-your-workout\/art-20390073#:~:text=Protein%20is%20important%20because%20it,to%20136%20grams%20each%20day.\"><span style=\"font-weight: 400;\">Nutrition rules that will fuel your workout<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1535\/sodium#:~:text=General%3A%20The%20adequate%20intake%20(AI,per%20day%20for%20most%20adults.\"><span style=\"font-weight: 400;\">Sodium<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/food-recipes\/tofu-strawberry-banana-smoothie-recipe\"><span style=\"font-weight: 400;\">Tofu Strawberry-Banana Smoothie<\/span><\/a><span style=\"font-weight: 400;\"> (2015, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/food-recipes\/tofu-tropic-smoothie\"><span style=\"font-weight: 400;\">Tofu Tropic Smoothie<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2014\/11\/141106101732.htm\"><span style=\"font-weight: 400;\">Vegan diet best for weight loss even with carbohydrate consumption, study finds<\/span><\/a><span style=\"font-weight: 400;\"> (2014, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326729\"><span style=\"font-weight: 400;\">Vegan keto diet: Everything you need to know<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/vegetarian_and_vegan_diet\/article.htm\"><span style=\"font-weight: 400;\">Vegetarian and Vegan Diet: Plan and Types<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-b12\/art-20363663#:~:text=Food%20sources%20of%20vitamin%20B,treat%20vitamin%20B%2D12%20deficiency.\"><span style=\"font-weight: 400;\">Vitamin B-12<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">What Is a Vegan Diet?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/149636#_noHeaderPrefixedContent\">What to know about vegan diets<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>So you want to start a 30-day vegan diet plan? Well, you would be joining thousands, perhaps millions of people worldwide, also following this nutrition plan. The difference is in how you enact it and why you are following it. Some people start the 30-day vegan diet plan to make a lifestyle change for healthy [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":20030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,154,69],"tags":[],"coauthors":[114,87],"class_list":["post-20022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-plant-based-diet","category-vegan-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30-Day Vegan Diet: Losing Weight The Plant-Based Way - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you considering a \u2605 30-DAY VEGAN DIET \u27a4 plan for weight loss? Find out what you need to kick-start your vegan weight loss journey. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-Day Vegan Diet: Losing Weight The Plant-Based Way\" \/>\n<meta property=\"og:description\" content=\"Are you considering a \u2605 30-DAY VEGAN DIET \u27a4 plan for weight loss? Find out what you need to kick-start your vegan weight loss journey. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_314967029.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/91f286ed3261921b5c5dc4c64dca7ee0\"},\"headline\":\"30-Day Vegan Diet: Losing Weight The Plant-Based Way\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\"},\"wordCount\":2910,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_314967029.jpg\",\"articleSection\":[\"Meal Plans\",\"Plant Based\",\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">So you want to start a 30-day vegan diet plan? Well, you would be joining thousands, perhaps millions of people worldwide, also following this nutrition plan. The difference is in how you enact it and why you are following it. Some people start the 30-day vegan diet plan to make a lifestyle change for healthy living, while others do it to promote weight loss.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you are one of those who are using such a plan to shed pounds, then read on. We will be discussing how this plan helps with weight loss and the pounds you can lose by following such a nutrition plan. We will also give you some meal plan ideas to consider. Check it out!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The 30-Day Vegan Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 30-day vegan diet is an example of a vegan diet plan you have to follow for 30 days. Like any other vegan diet, you will have to consume only foods coming from plants. This means that you can consume any such plant-based foods as <a href=\\\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\\\">tofu<\/a>, lentils, fruits, seeds, and vegetables.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With that said, note that some foods are banned in the vegan diet. These range from eggs to meat to dairy products (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/149636#_noHeaderPrefixedContent\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">). You will also have to avoid all these foods when you start this meal plan. You may also choose to avoid eating honey during this 30-day meal plan.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although this form of dieting is prevalent, you should only start it after seeking professional help. You will acquire a wealth of information about this nutrition plan. The information will tell you if this meal plan is worth following for 30 days for weight loss.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Ad ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\",\"name\":\"30-Day Vegan Diet: Losing Weight The Plant-Based Way - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_314967029.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you considering a \u2605 30-DAY VEGAN DIET \u27a4 plan for weight loss? 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Find out what you need to kick-start your vegan weight loss journey. Just keep reading for more!","og_url":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_314967029.jpg","type":"image\/jpeg"}],"author":"R. Mogeni, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni, Kristen Fleming, RD","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/91f286ed3261921b5c5dc4c64dca7ee0"},"headline":"30-Day Vegan Diet: Losing Weight The Plant-Based Way","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/"},"wordCount":2910,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_314967029.jpg","articleSection":["Meal Plans","Plant Based","Vegan"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">So you want to start a 30-day vegan diet plan? Well, you would be joining thousands, perhaps millions of people worldwide, also following this nutrition plan. The difference is in how you enact it and why you are following it. Some people start the 30-day vegan diet plan to make a lifestyle change for healthy living, while others do it to promote weight loss.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">If you are one of those who are using such a plan to shed pounds, then read on. We will be discussing how this plan helps with weight loss and the pounds you can lose by following such a nutrition plan. We will also give you some meal plan ideas to consider. Check it out!<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The 30-Day Vegan Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The 30-day vegan diet is an example of a vegan diet plan you have to follow for 30 days. Like any other vegan diet, you will have to consume only foods coming from plants. This means that you can consume any such plant-based foods as <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">tofu<\/a>, lentils, fruits, seeds, and vegetables.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">With that said, note that some foods are banned in the vegan diet. These range from eggs to meat to dairy products (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/149636#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). You will also have to avoid all these foods when you start this meal plan. You may also choose to avoid eating honey during this 30-day meal plan.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Although this form of dieting is prevalent, you should only start it after seeking professional help. You will acquire a wealth of information about this nutrition plan. The information will tell you if this meal plan is worth following for 30 days for weight loss.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Ad ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/","url":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/","name":"30-Day Vegan Diet: Losing Weight The Plant-Based Way - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_314967029.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you considering a \u2605 30-DAY VEGAN DIET \u27a4 plan for weight loss? Find out what you need to kick-start your vegan weight loss journey. 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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