I went vegan for 30 days—these 7 recipes got me through it

I’ve spent most of my career around food—luxury dining rooms, tasting menus, wine pairings.

I’ve eaten my way through street stalls in Bangkok and Michelin-starred kitchens in Paris. And I’ll be honest: my plate usually includes meat, seafood, and dairy.

But curiosity is a powerful thing. After a friend casually mentioned that she cut her weekly emissions by nearly 70% just by going plant-based, I started to wonder: what would it look like for me, someone who lives for food, to commit fully for 30 days?

Spoiler: I didn’t come out of this challenge a strict vegan. But I did walk away with recipes I’d cook again—anytime.

They weren’t about “imitating” meat. They were real, flavorful, satisfying meals that redefined what plant-based can be.

Here are the seven dishes that carried me through.

1. Overnight oats with almond butter and berries

Most mornings, I need something quick. Overnight oats became my go-to—simple, filling, and endlessly customizable.

You’ll need:

• 1 cup rolled oats 
• 1 cup oat or almond milk 
• 2 tbsp almond butter 
• 1 tbsp chia seeds 
• 1 handful fresh berries

How to make it:

1. Combine oats, milk, almond butter, and chia in a jar. 
2. Stir well, cover, and refrigerate overnight. 
3. In the morning, top with berries (and maybe a drizzle of maple syrup).

Pro tip: Oats require a fraction of the water that dairy milk production does. By swapping your breakfast routine, you’re saving resources before your day even begins.

2. Chickpea shakshuka

There were mornings when oats wouldn’t cut it. That’s when I turned to this chickpea shakshuka—warm, spicy, and comforting.

You’ll need:

• 1 can chickpeas, drained 
• 1 can crushed tomatoes 
• 1 onion + 2 garlic cloves 
• 1 red bell pepper 
• Olive oil, cumin, smoked paprika, chili flakes 
• Fresh parsley

How to make it:

1. Sauté onion, garlic, and bell pepper in olive oil until soft. 
2. Stir in cumin, paprika, and chili flakes. Toast 30 seconds. 
3. Add tomatoes and chickpeas; simmer 10–12 minutes until thick. 
4. Garnish with parsley and serve with bread.

Pro tip: Chickpeas pack plant protein and fiber, making them a nutritional powerhouse—and a climate-friendly substitute for eggs.

3. Coconut lentil curry

This was my ultimate comfort dish: creamy, fragrant, and freezer-friendly.

You’ll need:

• 1 cup red lentils, rinsed 
• 1 can coconut milk 
• 1 can diced tomatoes 
• 1 onion + 2 garlic cloves 
• Fresh ginger, curry powder, turmeric, cumin 
• Fresh cilantro

How to make it:

1. Sauté onion, garlic, and ginger in a little oil. 
2. Add curry powder, turmeric, and cumin; toast for 1 minute. 
3. Stir in lentils, tomatoes, and coconut milk. 
4. Simmer for 20 minutes until creamy. Top with cilantro.

Pro tip: Lentils are among the lowest-carbon proteins available—producing 40x fewer emissions than beef. That’s a win for your plate and the planet.

4. Loaded sweet potato with black beans and avocado

Weeknights demand simplicity. This recipe was a lifesaver—fast, filling, and customizable.

You’ll need:

• 2 medium sweet potatoes 
• 1 can black beans, drained 
• 1 avocado, sliced 
• Salsa or hot sauce 
• Lime, salt, and pepper

How to make it:

1. Roast sweet potatoes at 400°F for 40 minutes (or microwave for 8–10). 
2. Heat beans with a squeeze of lime, salt, and pepper. 
3. Split potatoes, stuff with beans, top with avocado and salsa.

Pro tip: Sweet potatoes are nutrient-dense and budget-friendly. This meal costs less than $3 per serving and proves plant-based eating isn’t a luxury.

5. Mushroom walnut tacos

If there’s one recipe I’ll keep making for dinner parties, it’s this one. The smoky, meaty flavor hit all the right notes.

You’ll need:

• 2 cups mushrooms, finely chopped 
• 1 cup walnuts, chopped 
• 1 onion + 2 garlic cloves 
• 2 tbsp soy sauce 
• 1 tsp smoked paprika 
• Corn tortillas, toppings of choice (salsa, cilantro, lime)

How to make it:

1. Sauté onion and garlic until golden. 
2. Add mushrooms and walnuts; cook until browned. 
3. Stir in soy sauce and smoked paprika. 
4. Serve in tortillas with fresh toppings.

Pro tip: Swapping beef for mushrooms and walnuts in just one taco night can cut the meal’s carbon footprint by a significant margin—climate action, one tortilla at a time.

6. Soba noodle salad with sesame ginger dressing

When I needed something fresh and light, this Japanese-inspired soba salad did the trick.

You’ll need:

• 8 oz soba noodles 
• 1 cucumber, julienned 
• 2 carrots, shredded 
• 1 cup edamame 
• Sesame seeds, scallions

Dressing:

• 2 tbsp soy sauce 
• 1 tbsp rice vinegar 
• 1 tbsp sesame oil 
• 1 tsp grated ginger

How to make it:

1. Cook soba noodles, rinse under cold water. 
2. Toss noodles with cucumber, carrots, and edamame. 
3. Whisk dressing, pour over salad, and toss. 
4. Garnish with sesame seeds and scallions.

Pro tip: This dish is perfect for meal prep. It delivers protein, fiber, and flavor while keeping you energized for workouts or long workdays.

7. Banana “nice” cream with dark chocolate

Because no 30-day food challenge is complete without dessert. This one blew me away with how indulgent it felt—no dairy required.

You’ll need:

• 3 ripe bananas, frozen 
• Splash of oat milk 
• 1 tbsp peanut butter 
• Dark chocolate shavings

How to make it:

1. Blend frozen bananas with a splash of milk until creamy. 
2. Swirl in peanut butter. 
3. Top with chocolate shavings.

Pro tip: Frozen bananas become silky like gelato—proof you don’t need cream for decadence. It’s also a no-waste hack for overripe bananas.

What I learned after 30 days

Here’s the kicker: I didn’t stay vegan after the challenge. But I didn’t go back to eating the same way either.

These seven recipes changed my perspective—not because they “replaced” meat, but because they showed me how vibrant plant-based food can be on its own.

The bigger lesson? You don’t need to overhaul your entire diet to make an impact.

Start with one or two plant-based meals a week. That small shift adds up—to better health, to real climate savings, and maybe even to a new appreciation of what’s possible in the kitchen.

And if you need a starting point, take it from me: begin with those mushroom tacos.