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Oil Free Vegan Recipes Vegan Recipes Vegan Weight Loss Recipes

20 Whole Food Plant-Based Recipes for Beginners {+ PDF}

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Whether you have just started the vegan diet or have been vegan for a while, you might be confused about the difference of “vegan,” “plant based,” and “whole food plant based.”

Some people like to go vegan while others go all whole food plant based. Today, I will explain the difference and provide you with super easy whole food plant based recipes.

Vegan vs. Plant Based vs. Whole Food Plant Based

Vegan means that you avoid everything derived from animals, just like plant based. But you also avoid leather and watch your beauty products for the label “cruelty free.” Eating vegan can include processed snacks like Oreos.
 
Plant based means you focus mostly on eating plants, but you may not be so focused on the vegan aspect outside of diet. Plant based also includes processed foods like plant based burgers.
 
The whole food plant based diet is a fully vegan or plant based diet with a focus on whole foods. This means you leave all processed foods out of your diet. Processed foods are vegan junk foods like fries, cookies, vegan burgers, oils, sugar, and so on.
 

So what should you choose?

If your goal is to get health issues under control, the whole food plant based diet is a great option. Whole plant foods can reduce inflammation in your body, they are good for the heart, and you are less likely to over eat. 

A whole food plant based diet is lower in calories for the same volume of food compared to a standard western diet. This is extremely beneficial for weight loss.

If you are wondering what a simple plant-based menu looks like, check out the meal plan “What Healthy Vegans Should Eat Every Day“ or read the article here.

Today’s vegan plant based recipes contain all whole foods, meaning there are no processed foods added. And because I want to make your life not only healthy but also easy, all recipes can be prepped in 30 minutes or less. 

20 Whole Food Plant-Based Recipes for Beginners

All whole food plant based recipes for beginners are ready in under 30 minutes. Some breakfast, smoothie, and snack options only take 5 or 10 minutes. Make sure to use whole wheat pasta and brown rice for the dinner recipes. All meals don't contain added oil or sugar.

1

Easy 4-Ingredient Chocolate Balls (whole food plant based)

Healthy plant based chocolate balls with no sugar added. 10-minute vegan snacks to curb the sweet and chocolate cravings.

2

Easy Vegan 4-Ingredient Chocolate Chia Pudding (High Protein)

Easy vegan chocolate chia pudding that is high in protein and no sugar added.

3

Filling Vegan Smoothie (Pineapple, Banana)

Filling vegan smoothie with pineapple, banana, beans, oats, soy milk, spinach, and chia seeds. This creamy smoothie contains all micro and macros and will keep you full for hours. One serving provides 570 calories, 22.6 g protein, and 20 g fiber. It is high in omega-3 (anti-inflammatory), iron, zinc, vitamin K, C, and B-vitamins. This makes a great vegan breakfast smoothie.

4

Healthy Vegan Black Forest Smoothie

Healthy vegan black forest smoothie that contains spinach and chia seeds for anti oxidants and anti-inflammatory properties. Tastes like a sweet dessert without added sugar and only 250 calories.

5

Vegan Caprese Pasta Salad Recipe

Healthy and easy vegan caprese pasta salad with only 400 calories. Creamy and delicious salad with cucumber, tomatoes, chickpeas, herbs and more. This meal can be eaten as a side dish or main meal and is budget friendly and perfect for spring, summer and cookouts.

6

Vegan Fajita Rice Bowl (oil free, gluten free, 21 day fix)

Vegan Fajita Rice Bowl Recipe that is oil free, gluten free, vegan, and 21 day fix friendly. This plant based dinner can be prepared in 30 minutes, contains 460 calories, 21g of protein, and is about $1.70 per serving.

7

Easy Vegan Tofu Bolognese {30 Minutes, 30 g Protein}

8

Vegan Potato Cauliflower Stew (oil free, gluten free)

Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving).

9

Creamy Butternut Squash Spaghetti (oil free, vegan)

Creamy butternut squash spaghetti recipe that is vegan and low fat. Oil free Fall dinner recipe on a budget ($1.90 per serving) for a healthy plant based meal.

10

Immunity Boosting Smoothie Recipe You Need This Flu Season!

Immunity Boosting Smoothie with apple, orange, ginger, and more. High in zinc and vitamin C!

11

Easy Vegan Mushroom Stroganoff (20-Minutes, 21 day fix friendly)

Easy vegan mushroom stroganoff done in 20 minutes, oil free, high in protein, and only $1.80 per serving.

12

Easy Vegan Thai Soup (high protein, gluten free, oil free)

Easy vegan thai noodle soup recipe that is high in protein (27g), gluten free, and oil free. Great plant based weight loss friendly (350 calories) dinner meal that can be done in one pot.

13

Easy Vegan Spanish Rice with Black Beans

Easy and budget friendly vegan Spanish rice with beans. Made in one pot, under 30 minutes, and less than 500 calories.

14

Easy Mexican Tomato Soup | Quick, Healthy and Vegan

15

Easy Vegan Skillet Lasagna (Oil Free, with Protein)

An easy vegan skillet lasagna recipe that is oil free, with plant based protein, budget and weight loss friendly.

16

Creamy Butternut Squash Ginger Soup (vegan, gluten free, oil free)

Delicious and healthy butternut squash ginger soup that is easy to prepare, vegan, oil free, and gluten free. One serving contains 370 calories is budget friendly ($1.70 per serving).

17

Instant Pot Vegan Sloppy Joes

Instant pot vegan sloppy joes recipe that is done is 30 minutes, budget friendly ($1.37 per serving), high in protein (25g), and contains only 467 calories.

18

Healthy Easy Lentil Soup (vegan, oil free, gluten free)

Easy vegan lentil soup recipe that is done in under 25 minutes and contains only 350 calories per serving. A budget friendly, healthy dinner meal idea for weight loss or high protein needs.

19

Quick Black Bean Quinoa Chili Recipe (vegan, 20 minutes)

This super quick 20-minute vegan black bean quinoa chili contains less than 10 ingredients, is oil free, whole food plant based, soy free, and gluten free. One serving contains 450 calories and over 22 g of plant based protein!

20

One Pot Creamy Coconut Potato Stew (vegan, gluten free, 21 day fix)

Healthy one pot recipe with coconut, potato, bell pepper, and spinach. This vegan, gluten free stew recipes is also 21 day fix friendly, budget friendly ($1.90 per serving), and is ready to eat in under 30 minutes.

21

Easy Vegan High Protein Breakfast Bowl

22

Green Sweet Potato Smoothie (oil free, vegan, gluten free)

23

Creamy Pinto Bean Potato Soup (vegan, gluten free)

A creamy and healthy vegan pinto bean potato soup with spinach, carrots, potatoes, and more. This recipe provides a simple weeknight meal that is budget friendly ($1.60 per serving), weight loss friendly (also 21 day fix), contains 430 calories, and 18g protein.

Related:

  • This is How You Transition to a Vegan Diet Successfully {+Free PDF}
  • Whole Food Plant Based Summer Salads
  • 40+ Whole Food Plant Based Breakfast Recipes
  • Plant Based Diet Plan For Beginners {Meal Plan PDF}


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Lisa is the creator of 2sharemyjoy.com and the author of Plant Powered Health. She earned a Master’s degree in sports education and also earned a certificate in vegan nutrition. Lisa uses her education to analyze nutrition research and turns it into a practical approach for her audience. Her readers enjoy her well-planned easy vegan recipes and meal plans. Read More…

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