30 Day Vegetarian Diet Meal Plan

30-Day Meatless May Challenge

Want to try going meatless for a month? Follow along with our daily tips and easy plant-based recipe ideas.

Ever wondered what it would be like to cut out meat, but never been exclusively vegan or vegetarian? This Meatless May Challenge is for you. Try our 30 days of plant-based recipes that focus on simple meal ideas and pantry staples. Plus, get healthy veggie swaps and tips. Beginners welcome.

meatless may calendar

30 Days of Simple Meatless Recipes

Checklist

Try this recipe
Our Crunch Salad with Creamy Vegan Avocado Dressing is rich and flavorful for a fresh, meatless main. This salad boasts 10 grams of plant-based protein to help keep you full, too.
Snack on nuts
Nuts deliver protein, vitamins, minerals and healthy fats. Along with protein and fat, the fiber found in nuts helps keep you fuller for longer and can help you beat an afternoon energy slump.
Try a new vegetable
Whether it is frozen, fresh or canned, work a new vegetable on to your plate today. Try working a vegetable into a stir-fry, salad or soup or search EatingWell.com for recipes.
Choose seasonal produce
Whether it's at a market, co-op or grocery store, try in-season produce today for peak flavor and nutrition.
Shop local
Visit a local farmers' market or farm in your area. You can also check out the local produce options at your grocery store. Many restaurants are also offering online ordering and delivery.
Try this recipe
Cauliflower is a beloved plant-based swap for hearty-tasting recipes without the meat. This Parmesan-Crusted Cauliflower with White Beans & Tomatoes will satisfy anyone around your table while boosting your veggie intake.
Try a new fruit
Just like with vegetables, fruits are a healthy option whether they're canned, frozen, dried or fresh (just look for options without added sugar). Tropical fruits, like kiwi and papaya, are perfect for warm weather.
Make a vegan dessert
Eating plant-based doesn't mean giving up sweet treats. Try our Vegan Chocolate Chip Cookies for a healthy, satisfying dessert or snack.
Try a vegan day
Try to eat fully plant-based by cutting out any dairy, eggs and animal products today. A vegan diet is a great way to have a sustainable plate, and it can be affordable too if you make use of pantry staples like rice, beans and lentils.
Go for frozen
Try buying frozen fruits and vegetables. It allows you to always have access to produce, plus they're typically more affordable and last longer. Try frozen fruit in smoothies, oatmeal and popsicles or frozen vegetables as an easy side dish.
Learn to love beans
Beans are a plant-based diet's best friend. They come in many flavors, shapes and sizes and can be swapped in to make recipes that would originally call for meat. Try beans in tacos, salads, dips and more.
Be flexible
You don't have to be a vegan or vegetarian 100% of the time. Give yourself some leniency. A diet that's plant-focused, packed with fruits, vegetables, whole grains and plant proteins is going to be healthy even with some meat thrown in once in a while.
Try this recipe
For a simple meal in a pinch, try this Cheese Quesadilla with Peppers & Onions. This meal is kid-friendly, high in protein and on the table in just 15 minutes.
Try a new plant-based protein
There are so many meat substitutes and plant-based proteins to choose from. Try soy products, like tofu and tempeh, for stir-fries, salads and more. There are a variety of plant-based meat substitutes that are available in your grocery store or online.
Blend vegetables into a smoothie
Smoothies are a great way to boost your veggie intake. Fruits help mask the bitter flavor of several smoothie-friendly veggies like kale, cauliflower and zucchini.
Plant an herb basket
As spring turns to summer, gardening season is in full swing. Try planting your own herb basket (it can just be some basil on your kitchen counter) so you have flavorful herbs on hand to spruce up any meals.
Keep it simple
Making a dietary change can be easy, and our 5-Ingredient Vegetarian Recipes are here to prove it. Use this as a guide to make meals from foods you already have in your fridge or pantry.
Opt for whole grains
An easy way to boost the fiber, nutrition and protein you get in a day is to choose whole grains when you can. In fact, the Dietary Guidelines for Americans suggest making sure that at least half of the grains you eat each day are whole grains. Swap in brown rice for white rice, or top your salad with quinoa to boost your whole grain intake.
Don't forget omega-3s
Omega-3's are crucial for the health of your brain, heart, joints and more. Plant-based sources include foods like walnuts, flax seeds and canola oil to help you meet your omega-3 needs.
Try this recipe
This Sweet Potato-Black Bean Burger recipe is a fan-favorite, and for good reason. They hold their shape and are packed with plant-based protein (roughly 12 grams worth) and flavor.
Make mushrooms
Mushrooms might be the "meatiest" tasting vegetable of them all. They are packed with umami flavor and impressive nutrition. Add them into burgers, soups and more.
Prep ahead
Making meals and snacks ahead of time can help you be prepared for when hunger hits so you have something healthy and plant-based at the ready. Check out how to meal prep a week of vegan lunches to help you get ahead.
Make a vegan cocktail
Though many cocktails don't contain animal products, those with honey, egg whites, cream and other animal products are technically off the menu for those following a vegan diet. Try one of our vegan cocktail recipes for a plant-based happy hour.
Make a vegetarian comfort food
Recipes like our Vegetarian Mushroom Stroganoff put a plant-based spin on a comfort food favorite. It is hearty, nutritious and packed with so much flavor you won't miss the meat.
Share with others
Making a meal for family or friends is a great way to show how delicious eating a plant-based diet can be. You can also drop off food to neighbors or organizations in your area that help those in need.
Add a side salad
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.
Try this recipe
Let your slow cooker do the work for this Lentil, Carrot & Potato Soup recipe. This hearty main is full of vegetables and lentils for a filling, nutritious meal.
Make it yourself
Making foods from scratch can help you save money, boost their nutrition and control the flavors. Try making hummus, bread, salad dressing and more at home instead of choosing store bought.
Order plant-based takeout
Take a night off from cooking and order a plant-based meal from a local restaurant. This will help you check out meatless options you may not have tried before while supporting local business.

Plant-Based for Beginners

Black-Bean Quinoa Buddha Bowl

Slow-Cooker Tofu Lo Mein

Plant-Based Meals for Summer

Best Plant-Based Foods for Grilling

These plant-based proteins, vegetables and even fruit are all great choices for your grill.

24 Easy Grilled Vegetable Sides

Need a last minute side dish? Make one of these easy grilled vegetable recipes. The grill will add a great smoky flavor to any of these vegetables. Dishes like Grilled Eggplant and Marinated Grilled Tomatoes are quick, flavorful and a great accompaniment to any meal.

15 Plant-Based Summer Brunch Recipes

Make a plant-based brunch spread with these delicious recipes. Whether it's a smoothie, pancakes, oats or other brunch dishes, these recipes are packed with produce and tons of healthy nutrients. Recipes like Blueberry Almond Chia Pudding and Baby Kale Breakfast Salad with Quinoa & Strawberries are the perfect start to any morning

Easy Plant-Based Recipes for Beginners

Looking to start a plant-based diet? EatingWell is here to help with simple vegan recipes to help you make the transition in the easiest and most delicious way possible.

Plant-Based Proteins

vegetarian protein infographic

vegan protein sources

Veg-Forward Meal Plans

7-Day Vegetarian Meal Plan: 1,200 Calories

This vegetarian weight-loss meal plan makes it easy to eat your veggies and lose weight.

Plant-Based Meal Plan for Beginners

This plant-based meal plan for beginners makes it easy to eat meatless, with plenty of simple recipes that satisfy.

High-Protein Vegan Diet Meal Plan

Lose weight the healthy way with this 7-day high-protein vegan meal plan.

7-Day Vegan Meal Plan: 1,500 Calories

Eating more vegan plant-based foods can decrease your risk for diabetes, heart disease & certain types of cancer.

30 Day Vegetarian Diet Meal Plan

Source: https://www.eatingwell.com/article/290405/30-day-meatless-challenge/