Embarking on the Whole30 diet requires the patience of a saint, and that rings especially true if you’re vegetarian.
“For vegetarians this diet is particularly challenging when it comes to protein sources owing to the avoidance of legumes [including peanuts], grains and dairy,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It - Taking You from Label to Table. The idea is to reset your body by eliminating foods that can be considered inflammatory, which, on top of legumes, grains and diary, includes soy, alcohol, and sugar.
While Taub-Dix is not the biggest fan of the diet—it restricts many food groups, and in turn, many great sources of nutrients—it’s understandable why so many people turn to it. It claims to give people clearer skin, more energy, and fewer headaches, to name a few.
If all the food elimination sounds daunting, instead of thinking about what you can’t eat, think about what you can, like fruits, veggies, eggs, seeds, nuts (but not peanuts, which are legumes), and black coffee. These Whole30 vegetarian meals will get you through your 30 days, sans meat.
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1
Spiralized Beet Salad
Turnip the beet with this savory salad that checks off every box: high in protein, rich in vitamins, and pretty to look at.
Per serving: 278 calories, 21 g fat (3 g saturated), 15 g carbs, 167 mg sodium, 7 g sugar, 4 g fiber, 10 g protein
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2
Oven Baked Riced Broccoli Cauliflower Risotto
Take your cauliflower rice up a notch and venture into risotto territory. Omit the cheese and bacon for the vegetarian take on the dish, and be sure to use vegetable stock instead of chicken.
Per serving: 202 calories, 11 g fat (4 g saturated), 16 g carbs, 469 mg sodium, 4 g sugar, 4 g fiber, 12 g protein
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3
Kale And Roasted Yam Salad
This hearty fall-themed salad will leave you feeling full and glowing with energy. Heart-healthy fats from the avocado and pumpkin seeds are paired with a zesty spritz of lemon juice for a delicious mix.
Per serving: 200 calories, 13 g fat (2 g saturated), 21 g carbs, 52 mg sodium, 5 g sugar, 8 g fiber, 6 g protein
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4
Puerto Rican Paleo Breakfast Lasagna
This hearty lasagna combines tomato sauce, eggs, garlic, and plantains which take on a potato-esque texture. Skip the chorizo to make it vegetarian, and double up on the eggs for extra protein.
Per serving: 278 calories, 11 g fat (3 g saturated), 32 g carbs, 301 mg sodium, 13 g sugar, 3 g fiber, 13 g protein
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5
Mexican Avocado Egg Salad Collard Green Wraps
For lacto-ovo vegetarians (people who eat eggs), this low-carb, flavorful wrap is the perfect option for a quick and nutritious lunch. Fire-roasted green chillies, red pepper flakes, and jalapeños ensure you’ll quite literally be fired up for the rest of the day.
Per serving: 125 calories, 9 g fat (3 g saturated), 8 g carbs, 192 mg sodium, 2 g sugar, 4 g fiber, 5 g protein
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6
Thai Mango Avocado Salad
If you’re a Thai takeout fanatic, this healthy take on Thai mango salad will give you life, thanks to the bright flavors of zesty lime, mint, cilantro, and coconut oil.
Per serving: 170 calories, 8 g fat (4 g saturated), 25 g carbs, 305 mg sodium, 10 g sugar, 5 g fiber, 2 g protein
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7
Whole30 BBQ Jackfruit
If you haven’t added jackfruit to your DIY taco roster yet, you’re truly missing out. This meaty plant takes on the stringy, chewy texture of pulled pork, and like tofu, adapts to any sauce. Instead of processed BBQ sauce, this one uses nature’s sugar—dates!
Per serving: 137 calories, 1 g fat (0 g saturated), 30 g carbs, 517 mg sodium, 10 g sugar, 2 g fiber, 1 g protein
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8
Easy Homemade Crockpot Vegetable Soup
Sometimes you just need something to warm you from the inside out. This hearty soup offers several servings of your daily produce requirement, including butternut squash, celery, spinach, zucchini, cauliflower, and so, so much more.
Per serving: 85 calories, 1 g fat (0 g saturated), 16 g carbs, 1,034 mg sodium, 7 g sugar, 4 g fiber, 4 g protein
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9
Harvest Paleo Vegan Stuffed Sweet Potatoes
This loaded sweet potato is basically dinner’s answer to overnight oats: It’s topped with Bartlett pears, dried cranberries, cinnamon, and black walnuts for a sweet and savory end to your day.
Per serving: 382 calories, 6 g fat (1 g saturated), 80 g carbs, 736 mg sodium, 30 g sugar, 12 g fiber, 6 g protein
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10
Green Goddess Fig Nourish Bowls
From sweet figs and apples, to savory almonds, seeds, and sprouts, this recipe is as easy as tossing a bunch of delicious ingredients into a bowl and digging right in.
Per serving: 156 calories, 4 g fat (0 g saturated), 28 g carbs, 65 mg sodium, 19 g sugar, 7 g fiber, 5 g protein
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11
Instant Pot Tahini Cashew Curry
The delicious blend of ginger, turmeric, and curry will transport you straight to a faraway spice market, while also boosting your immune system and satisfying your taste buds.
Per serving: 209 calories, 14 g fat (2 g saturated), 17 g carbs, 794 mg sodium, 4 g sugar, 5 g fiber, 7 g protein
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12
Vegan Spring Rolls With Almond Butter Sauce
Could these little guys get any cuter? Wrap up delicious ingredients like beets, avocado, and basil, and dip them in almond butter sauce to your heart’s content. To keep it Whole30-compliant, skip the honey when you whip up the sauce. You won’t even notice.
Per serving: 350 calories, 23 g fat (2 g saturated), 33 g carbs, 352 mg sodium, 15 g sugar, 10 g fiber, 8 g protein
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13
Creamy Broccoli Soup
Clean eating at its finest—and creamiest. Simply blend a head of broccoli, vegetable broth, salt, pepper, and a cup of canned coconut milk for the perfect starter or light meal.
Per serving: 53 calories, 5 g fat (4 g saturated), 2 g carbs, 80 mg sodium, 0 g sugar, 0 g fiber, 1 g protein
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14
Roasted Sweet Potatoes, Poached Eggs, And Avocado
These superfoods taste super-good fused together in a slow cooker topped with fresh sprigs of rosemary.
Per serving: 262 calories, 19 g fat (4 g saturated), 17 g carbs, 186 mg sodium, 3 g sugar, 6 g fiber, 8 g protein
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15
Strawberry Zucchini Noodles With Balsamic Cashew Cream
Okay, this combo is a little wild, but I see where it’s coming from: strawberry and balsamic work together perfectly in classic Italian ice cream, and the cashew cream mimics ice cream (or maybe gelato) as a base. Dessert for dinner, anyone?
Per serving: 287 calories, 18 g fat (4 g saturated), 29 g carbs, 265 mg sodium, 10 g sugar, 6 g fiber, 8 g protein
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16
Avocado Grape Salad With Walnuts
The more variety in color, the more nutrients you’re getting in your produce. Thankfully, this bold and beautiful salad contains all the makings of a balanced meal with heart-healthy fats and protein from walnuts, fiber from green apples and baby arugula, and antioxidants from grapes (bonus points for those deep purple hues!).
Per serving: 171 calories, 9 g fat (1 g saturated), 23 g carbs, 170 mg sodium, 15 g sugar, 6 g fiber, 3 g protein
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17
Asparagus Noodles With Pesto
If it seems like you can turn virtually anything into a noodle these days, you’re correct. Top fresh asparagus strands with pesto, extra pine nuts, salt, and pepper. Serve with a fried egg instead of feta cheese, allowing the yolk to become part of the sauce.
Per serving: 250 calories, 20 g fat (6 g saturated), 12 g carbs, 404 mg sodium, 1 g sugar, 5 g fiber, 11 g protein
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18
Nourishing Paleo Warm Breakfast Salad
Salads for breakfast are never sad when they’re packed with butternut squash, avocado, blueberries, chopped red onion, and crunchy pumpkin seeds.
Per serving: 235 calories, 15 g fat (5 g saturated), 19 g carbs, 213 mg sodium, 7 g sugar, 7 g fiber, 9 g protein
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19
Fried Eggs And Sweet Potato Hash
Breakfast for dinner, or dinner for breakfast? Either way, this filling and nutritious meal offers a hefty dose of fiber and protein to regulate your blood sugar, warding off both hunger and energy crashes.
Per serving: 286 calories, 15 g fat (3 g saturated), 29 g carbs, 1,012 mg sodium, 7 g sugar, 9 g fiber, 9 g protein
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20
Shredded Cabbage Salad With Apples
Cabbage, curry, and cashews: So much crunch and even more flavor, this salad gets its protein from roasted cashews, and a much-needed kick from golden raisins and apple cider vinegar.
Per serving: 161 calories, 9 g fat (2 g saturated), 21 g carbs, 90 mg sodium, 13 g sugar, 3 g fiber, 3 g protein
