One really big difference between a vegan diet and a whole food plant-based (wfpb) diet revolves around fats.
On a wfpb diet, foods with healthy fats such as olives, nuts, nut butters, flax seeds, tahini, avocadoes, and coconut milk can absolutely be a part of our everyday meals. Of course, fats are high in calories, so they should be eaten in moderation when people want to maintain or lose weight. However, eating added oils which are processed and pressed from these original plant foods are highly discouraged on a wfpb diet.
How is it that we have allowed ourselves to be convinced that processed sugars are not healthy but not processed oils? Oil is processed in the same way that sugar is processed. They are both pressed from plants. Oil has more calories per gram than any other food and is 100% fat. All the nutrients, protein, carbohydrates, vitamins, minerals, and fiber have been thrown away. So many calories for something that holds no nutrients other than fat. Also, without the fiber and water content, it is difficult to gauge how much fat we have consumed from eating oil. It is hard to believe that anyone would think that highly concentrated fat is healthy. However, I was one of the people that used to pour on the olive oil!!!
Cooking without oil tips: Try reducing the oil in a recipe by half or more to start. Try sautéing your garlic and onions with a bit of vegetable broth. Try steaming your broccoli and greens. Try this Sesame Ginger salad dressing made with tahini or this easy Honey Mustard one with ingredients you likely have on hand. Try roasting a large tray of cauliflower and carrots with 1/4 cup of vegetable broth, so they don't dry out. Try this oil-free, creamy, delicious Spinach Artichoke Pasta Bake or these Lentil Sloppy Joes. You may find that foods actually taste better without the oil.
By eating this way, you will be reducing your calories, protecting your heart from artery clogging fats, and reducing your blood sugar issues and cravings.