Many vegetarians are wondering if the Whole30 program is suitable for them. Is a vegan Whole30 possible? The answer is both yes and no. If you are restricted to eating only seeds, nuts, fruits, and veggies, you can see there is a slight issue there, and that is getting enough protein.
Interestingly, veggies and nuts contain some protein, but not enough. However, a compliant and perfect Whole30 has to follow the rules, and the program will not be complete without eggs and meat. This program welcomes vegans and vegetarians, and it also recognizes that some non-compliant sources of protein like legumes and dairy might have to be included.
Fortunately, for this 30-day period, there are many great Whle30 vegan recipes that you can use to sustain yourself. We will also walk you through a vegan Whole 30 meal plan that contains many Whole 30 plant-based proteins to sustain you for the 30 days.
Whole30 for Vegan – Whole 30 Plant-Based Protein Sources
It is fascinating to know that this program caters to the needs of vegetarians. There are many Whole 30 vegan meals that contain high-quality protein sources to provide you with all the protein you need for 30 days. The Whole30 program eliminates many protein sources that many vegans are used to, but it still allows some, which come in handy.
The sources listed below are not technically Whole 30, but they are natural sources of protein, and you can add them to a modified Whole 30 diet. Here are the reliable Whole 30 plant-based protein sources for vegan:
- Seeds and nuts including sunflower seeds, cashews, almonds, and pepitas.
- Seed or nut butter such as cashew butter, almond butter, coconut butter, and sunflower seed butter.
Can you be vegan on Whole30?
Yes, you can be vegan on Whole 30. The Whole 30 community is welcoming and highly supportive, which is why there is room for vegans and vegetarians in the program. However, many vegans might find it a bit challenging because the program encourages at least a small amount of animal protein.
What do vegans eat on Whole30?
The Whole30 program is open to all, including vegans. Vegans on the Whole30 program can eat all the approved Whole30 foods except animal protein. This means their meals would consist mostly of vegetables, fruits, natural fats, spices, herbs, and more. There are many delicious Whole30 recipes for vegans out there.
Plant-Based Whole30 Vegan Meals for Breakfast
With an efficient vegan Whole 30 meal plan, you can go through this program with ease. Here are some plant-based breakfasts to start your day with:
1- Banana Breakfast Smoothie
As a vegan, you can start your day with a banana breakfast smoothie, and you only need three major ingredients to make it.
- Frozen bananas – 2 to 3
- Seed or nut butter – 2 tablespoons
- Non-dairy milk (cashew, coconut, or unsweetened almond milk)
- Cinnamon (optional)
Cut the bananas into small pieces and toss them in the blender. Add the other ingredients and blend them all until very smooth. If you want it to be smoother, more like an ice cream smoothie, you should blend less. If it is too thick, you can add more milk. Once it is ready, you can add the cinnamon (optional) and enjoy.
2- Low Carbohydrate Snickers Breakfast Shake
This is another great option to start the day, and you can make it in just a few minutes. Here is how:
- Ice cups – ½ cup
- Vanilla protein powder – 1 scoop
- Peanut butter – 1 to 2 tablespoons
- Cocoa powder – 1 teaspoon
- Unsweetened almond milk or any other compliant milk – ¾ cup
- Sugar-free chocolate sauce – 1 teaspoon
- Crushed peanuts – 1 teaspoon
- Vanilla extract – 1 teaspoon
- 1 serving whipped topping
- Caramel sauce – 1 teaspoon
Add the protein powder, ice cubes, vanilla extract, cocoa powder, any compliant milk of your choice, and peanut butter into a blender, preferably a high-speed blender. Pour it into a glass and add the whipped topping before sprinkling the caramel, crushed peanuts, and chocolate to it.
Vegan Whole30 Meals for Lunches and Dinners
Here are some vegan Whole 30 meals that you can add to your vegan Whole 30 meal plan.
1- Creamy Sweet Potato Noodles
You can have this great recipe for lunch or dinner, and it is very tasty and flavorful. It is also very easy to make.
- Cashews – 1 cup
- Sweet potatoes – 4
- Salt – half teaspoon
- Garlic – 1 clove
- Oil – 1 tablespoon
- Baby spinach – 2 cups
- some fresh chives, basil leaves, and other herbs
Add the cashews to a bowl of water and soak for about two hours. Remove the water and rinse the cashews properly. Pour them in a blender or food processor and add garlic, salt, and ¾ cup of water. Blend until it becomes very smooth.
Add the oil to a large frypan and heat over medium-high heat. When the oil is hot, add the sweet potatoes and toss for about 7 minutes until they become tender-crisp. Take it off the heat and add the spinach. Add half of the sauce and half of the herbs to the frypan and mix. If it is too sticky, you can add a little water. Add pepper and salt for seasoning. Sprinkle some olive oil on it and use the remaining fresh herbs to top it.
2- Zucchini Cauliflower Fritters
The Zucchini cauliflower fritters is a vegan-friendly, Whole30 compliant meal, and it is a veggie and meat-free burger alternative. It is a limited ingredient diet, and it does not contain any ingredient that could trigger allergies.
- Large eggs – 2
- Chopped cauliflower – about 3 cups
- Coconut flour – ¼ cup
- Medium zucchini – 2
- Sea salt – ½ teaspoon
- Black pepper – ¼ teaspoon
Add the zucchini to a high-speed blender or food processor and blend it. Boil the cauliflower for five minutes or until it is fork-tender. Once it is fork-tender, add it to the blender and blend until it is broken down into smaller pieces – avoid over-processing it.
Pour the grated veggies in a not milk bag or dish towel and squeeze out the moisture in it. Toss it in a bowl and add flour, pepper, salt, eggs, and other seasonings you want to add and mix them very well. After mixing, shape them into small burgers or patties.
Add a tablespoon of coconut oil to a fry pan and heat over medium-high heat. Add the burgers or patties to the pan, the number you can add would depend on the size of the pan. Cook for about three minutes and flip the burgers. Repeat the same process until you cook all the burgers. When it is ready, serve with a low-carb burger bun or any dipping sauce you want.
3- Balsamic Roasted Brussels Sprouts
Balsamic Roasted Brussels Sprouts are very flavorful, delicious, and easy to make. This vegan Whole30 diet is great for those following a paleo, grain-free, and gluten-free diet.
- Olive oil – 1 cup
- Washed and trimmed Brussels sprouts – 1 kg
- Sea salt – 1 teaspoon
- Balsamic vinegar – 2 tablespoons
- Black pepper – 1 teaspoon
Preheat your oven to about 150 degrees Celsius. Add the olive oil, Brussels sprouts, and balsamic vinegar to a bowl and mix them with your hand. Mix it thoroughly and make sure the veggies are coated evenly.
Put the Brussels sprouts into a baking tray or dish and drizzle with pepper and salt. Leave it in the oven for about 20 minutes, take it out, shake loosely, and cook it for another 20 minutes. You can take it off the heat when it becomes caramelized and golden brown. You can allow it to cool or serve it immediately you take it off the heat.
4- Cinnamon Roasted Sweet Potatoes
Being a vegan and embarking on the Whol30 program does not mean you cannot enjoy great meals. The Cinnamon Roasted Sweet Potatoes is one great meal that should be in your Whole 30 vegan meal plan.
- Cinnamon – 2 teaspoons
- Coconut oil – 1 tablespoon
- Cranberries – 8-ounce bag
- Sweet potatoes (chopped) – 6 cups
- Maple syrup – 1 tablespoon
- Salt – 1 teaspoon
Preheat the oven to about 400 degrees Fahrenheit. Add the cranberries, sweet potatoes, maple syrup, and coconut oil to a big bowl and stir. Stir until the berries and potatoes are coated evenly. Add salt and cinnamon and stir until everything is coated evenly.
Use parchment paper to line a cookie sheet and pour the mixture on it. Roast for about 50 minutes or until a fork can pierce the tomatoes easily. Once it is soft enough, take it off the oven and drizzle with a little more salt.
5- Baked Curly Fries
These baked curly fries are oil-free, crispy, and super tasty.
- Russet potato – 1 large size
- Smoked paprika – 2 teaspoons
- Garlic powers – ¼ teaspoon
- Sea salt – ¼ teaspoon
- Onion powder – ¼ teaspoon
Preheat your oven to about 420 degrees Fahrenheit. Add the onion powder, garlic powder, paprika, and salt to a small bowl and mix. Spiralize potatoes and cut the strips into six to eight inches lengths with scissors. This is to make them cook evenly and prevent them from tangling.
Season the potato slices and toss to coat properly. Line a baking sheet with parchment paper and spread the fries on it evenly. Bake for about 15 minutes, and make sure they are not overcrowded. Take the pan off the heat, flip the fries, and return it for another 10 minutes. Once they are golden brown and crispy, take them off the heat. You can serve them plain or with any dipping sauce you want.
Vegans are not left out in the Whole30 program. With the vegan Whole30 meals in this article, you can also enjoy the benefits of this great program.