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Golo diet plan for vegans

The Golo diet is adaptable for vegans, focusing on whole, plant-based foods that meet all your nutritional needs. It includes a variety of grains, legumes, nuts, seeds, fruits, and vegetables, ensuring a wide range of vitamins and minerals. The plan also emphasizes the importance of omega-3 and protein sources, which are crucial in a vegan diet. It’s designed to be fulfilling and sustainable, helping you stick with a vegan lifestyle.

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Diet plan grocery list

  • Quinoa
  • Lentils
  • Chickpeas
  • Tofu
  • Tempeh
  • Seitan
  • Edamame
  • Brown rice
  • Spinach
  • Kale
  • Broccoli

  • Cauliflower
  • Bell peppers
  • Zucchini
  • Tomatoes
  • Avocado
  • Berries
  • Apples
  • Oranges
  • Bananas
  • Grapes
  • Almonds

  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Hemp seeds
  • Almond milk
  • Soy milk
  • Coconut milk
  • Vegan yogurt
  • Vegan cheese
  • Nutritional yeast
  • Vegan protein powder

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Article Reviewed
• Written by our editorial team.
• Published on May 13, 2024.
• Updated on June 21, 2024.

Diet plan overview

The golo diet plan for vegans adapts the core principles of the Golo diet to fit a vegan lifestyle. This version of the diet ensures that all food options are plant-based and includes nutrients essential for hormone balance and metabolic health, such as plant proteins, essential fats, and complex carbohydrates. The Release supplement, which is a part of this diet plan, is used to support nutrient absorption and hormonal regulation.

Vegan followers will find the diet rich in diverse, nutrient-packed food choices like lentils, chickpeas, tofu, and a variety of fruits and vegetables. This plan not only supports weight management and health improvement but also aligns with the ethical and dietary preferences of vegans.

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Foods to eat

  • Plant-Based Proteins: Tofu, tempeh, and seitan are great protein sources.
  • Legumes: Lentils, chickpeas, and black beans offer protein and fiber.
  • Non-Starchy Vegetables: Leafy greens, peppers, and zucchini provide essential vitamins.
  • Nuts and Seeds: Almonds, chia seeds, and hemp seeds are rich in healthy fats.
  • Whole Grains: Quinoa, oats, and brown rice provide sustained energy.

Foods not to eat

  • Refined Sugars: Candies, sodas, and pastries add empty calories.
  • Refined Grains: White bread, white rice, and pasta lack fiber and nutrients.
  • Processed Vegan Foods: Vegan cheese and mock meats can be high in sodium.
  • Fried Foods: French fries and tempura are loaded with unhealthy fats.
  • Artificial Ingredients: Foods with added colors, flavors, and preservatives.
💡 Tip

Blend cashew butter into your morning smoothie for a creamy, plant-based protein boost.

Main benefits

The golo diet plan for vegans features plant-based proteins like beans, lentils, and tofu, ensuring you're not missing out on essential amino acids. It incorporates omega-3-rich chia seeds and walnuts, providing healthy fats that support brain health. High-fiber fruits and veggies aid digestion and help keep blood sugar stable throughout the day. The plan's focus on whole foods will leave you feeling nourished and satisfied.

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📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

A vegan Golo diet plan doesn't have to be costly. Buy bulk legumes, grains, and seeds to meet your protein needs. Plan your meals around seasonal produce or opt for frozen veggies to keep your nutrient intake high without overspending. Make homemade nut butter or plant-based milk to cut down on the cost of pre-packaged items. And don't forget tofu and tempeh—versatile, protein-rich, and wallet-friendly!

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7-Day Meal Plan for GOLO Diet Plan for Vegans

Day 1

  • Breakfast: Quinoa porridge with almond milk, berries, and chia seeds
  • Lunch: Lentil soup with kale and spinach salad topped with avocado
  • Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice
  • Snack: Apple slices with almond butter

Day 2

  • Breakfast: Smoothie made with spinach, kale, banana, almond milk, and hemp seeds
  • Lunch: Chickpea salad with tomatoes, cucumbers, and vegan cheese
  • Dinner: Tempeh tacos with zucchini, cauliflower rice, and salsa
  • Snack: Orange segments with walnuts

Day 3

  • Breakfast: Vegan yogurt parfait with mixed berries and flaxseeds
  • Lunch: Seitan stir-fry with edamame, bell peppers, and quinoa
  • Dinner: Cauliflower curry with brown rice and avocado slices
  • Snack: Banana slices with almond milk and vegan protein powder

Day 4

  • Breakfast: Chia seed pudding with coconut milk and sliced mango
  • Lunch: Spinach and tomato wrap with hummus and walnuts
  • Dinner: Zucchini noodles with marinara sauce and vegan meatballs
  • Snack: Grapes with almond milk and hemp seeds

Day 5

  • Breakfast: Avocado toast with sliced tomatoes and nutritional yeast
  • Lunch: Quinoa salad with roasted bell peppers, almonds, and tofu
  • Dinner: Lentil stew with kale and spinach, served with whole grain bread
  • Snack: Apple slices with peanut butter

Day 6

  • Breakfast: Berry smoothie bowl topped with granola and hemp seeds
  • Lunch: Tofu and vegetable stir-fry with brown rice
  • Dinner: Tempeh and broccoli stir-fry with quinoa
  • Snack: Orange segments with almonds

Day 7

  • Breakfast: Overnight oats with almond milk, sliced banana, and walnuts
  • Lunch: Chickpea and avocado sandwich with spinach and tomato
  • Dinner: Vegan stuffed bell peppers with quinoa and black beans
  • Snack: Mixed berries with soy yogurt

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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Article Reviewed
• Written by our editorial team.
• Published on May 13, 2024.
• Updated on June 21, 2024.