Nutrition

How To Go Vegan For 7 Days | 7 Day Challenge

How To Go Vegan | 7 Day Challenge

Are you up for our 7-day vegan challenge?

 

We’re challenging you to embrace veganism for 7 days! Reducing the amount of meat and animal products you eat is a great opportunity to learn more about cooking and nutrition, help the environment, and learn about what works for your body. We’ve got heaps of handy tips and easy recipes to help you along your journey.

Click to jump straight to our collection of delicious and easy-to-make vegan recipes.

 


Why Go Vegan For 7 Days?

 

1. Slim down and reap the benefits

Vegans often consume less saturated fats and calories, which means they’re less likely to pile on the pounds and develop diseases like type 2 diabetes and cardiovascular disease1. If you cut out meat for just one meal, you could save up to 11g of fat and 90 calories!

 

2. Lower your risk of certain cancers

As vegans tend to consume more fruit and vegetables than non-vegans, vegan diets are often higher in all-important fibre, folic acid, vitamins C and E, potassium, magnesium and phytochemicals2, which have been identified as protective against certain cancers1.

 

3. Help the planet

Whether you’re embracing a complete vegan lifestyle or simply reducing the amount of meat and animal products you eat, your actions greatly benefit our planet and food systems. Our population is set to increase by 30% over the next three decades, and the rising demand for meat simply can’t be met at our current rate.

 

4. Lower your carbon footprint

The carbon footprint of meat products is huge. The carbon emissions created during the lifespan and processing of just one portion of meat is equal to the emissions from boiling a kettle 388 times!

 

5. Eat delicious vegan food

There are now more tasty vegan substitutes out there than ever before, so you don’t have to deny yourself of your favourite eats. And vegan cooking can be super-easy – from hearty one-pot curries and casseroles to sticky stacks of pancakes, you’ll be raring to get into the kitchen and get stuck in. Who knew learning how to go vegan could be so tasty?

 

Click to jump to our favourite vegan recipes at the bottom of the article.


vegan curry


How To Go Vegan For 7 Days?

 

1. Go at your own pace

Some people can go cold turkey, and that works for them, but making small, simple changes can work better for others. You could try making simple vegan swaps or having vegan lunches or dinners – it takes time to learn what works for you.

 

2. Stop stressing about protein

By following a plant-based diet, it doesn’t mean you’re falling short on protein! There are hundreds of delicious protein-rich foods and supplements to choose from – the key is to eat a good variety, throughout the day. By doing this, you’re making sure that you’re getting all the right amino acids your body needs to keep going.

 

Rice protein, pea protein, hemp protein, soy protein and vegan blend protein powders are rich sources of plant-based protein – perfect for after a workout and for keeping topped up throughout the day. And for a workout boost, try Vegan Pre-Workout – free of artificial colours, flavours and preservatives.

 

3. Vitamin and mineral boosts

Don’t worry, you’ll get plenty of essential vitamins and minerals while you’re following a plant-based diet! But if you feel like you need a boost, we’ve got you covered. Try Vitamin B12 Tablets, Vegan Vitamin D3, Vegan Omega 3, Fibre Blend, and omega-3 boosts like Chia Seeds and Flax Seeds.

 

4. Read the labels

If you’re going fully vegan, it’s a good idea to start reading labels on the back of food products. Avoid obvious ingredients like meat, fish, dairy and poultry products, but also look for less obvious ingredients like gelatin, honey, and isinglass (sourced from fish bladders, used to clarify some beers and wines).

 

5. Real world rules

Don’t punish yourself if you slip up! We’re all human, and going vegan doesn’t mean you have to be perfect. You might encounter temptation along the way or perhaps you’ll accidentally eat something non-vegan, but that doesn’t mean you have to give up altogether!


Delicious & Easy Vegan Recipes

 

We have heaps of delicious and healthy recipes for you to build your challenge around and learn how to go vegan, including our tasty 15-minute dinner series.

 

Jump straight to:



Vegan Breakfasts


1. 15-Minute Cinnamon Roll Protein Waffles

2. Vegan Breakfast Burrito

3. Naturally Stefanie’s Maca Protein Pancakes

4. Chocolate Peanut Butter Protein Pancakes


15-Minute Vegan Dinners


1. Avocado Pesto Pizza

2. Ultimate Portobello Fajitas

3. Bangin’ BBQ Beetroot Burgers

4. Fiery Five-Bean Chilli

5. Cauli-Tikka Masala

6. Quick Falafel Kebab

7. Loaded Jacket Burrito

vegan meal prep


Vegan Main Dishes


1. Veggie Bean Burgers

2. Thai Jungle Curry

3. Sweet Paprika Vegan Meal Prep Bowls

4. Red Pepper Mixed Bean Sushi

5. Quinoa, Leak and Onion Squash

 

vegan cheesecake


Delicious Vegan Desserts


1. Perfect Peanut Butter Fudge

2. No-Bake Snickers Cheesecake

3. Acai and Chia Pudding

4. Buckwheat Banana Bread

5. Quick Protein Cupcakes

6. No-Churn Ice Cream Sandwich

7. Homemade Chocolate Orange Protein Bars

8. Banana Nice Cream Bowl

vegan protein shake


Vegan Shakes and Smoothies


1. Morning Revitalising Superfood Smoothie

2. Toffee Popcorn Sundae Protein Smoothie

3. Chocolate and Banana Post-Workout Smoothie

4. Wellness Post-Workout Smoothie

5. Blueberry Banana Swirl Protein Smoothie

 


Enjoy this article? Check out The Zone for more great fitness and nutrition content and recipes.


  1. Dewell, A., Weidner, G., Sumner, M. D., Chi, C. S. & Ornish, D. (2008). A very-low fat vegan diet increases intake of protective dietary factors and decreases intake of pathogenic dietary factors. Journal of the American Dietetic Association, 108 (2), 347–56.
  1. Davey, G. K., Spencer, E. A., Appleby, P. N., Allen, N. E., Knox, K. H. & Key, T. J. (2003). EPIC-Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33,883 meat-eaters and 31,546 non meat-eaters in the UK. Public Health Nutrition, 6 (3), 259–69.

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist


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