7Day Vegan

The Guide

Welcome to the 7-Day Vegan Challenge!

This is a guide to going vegan, with meal plans, nutrition info, inspiring stories, recommended reading, and more. Digest slowly, or all at once!

If you have any questions about the challenge, or would like to contribute a vegan recipe, feel free to email [email protected].

Start Here

• How to Get Started
• How to Choose a Meal Plan
• How to Do the Challenge the Easy Way
• How to Stick to It
• Frequently Asked Questions (FAQ)

Meal Plans

Three meal plans from this site, plus a few others (and recipes at the end):

• Leo’s Favs
• Sweet Tooth
• Minimalist
• Oprah’s 3-week meal plan
• PETA’s 2-week meal plan
• PCRM’s 21-day kickstart plan
• Vegan Health’s array of plans
• Eating Well’s 28-day plan
• Packing Vegan Lunches
• More Recipes

How To

1. Why go vegan
   • Animal Suffering/Compassion
   • The Environment (also: infographic!)
   • Your Health
   • Personal Growth
   • It’s Fun
   • Why not eggs or milk?
2. Common concerns
   • Transitioning to a plant-based diet
   • Questions from family
   • Eating with friends/family
   • Options for eating at restaurants: Happy Cow
   • Being vegan while traveling
   • Not liking certain vegan recipes
   • How to shop
   • Food allergies & intolerances & 5 meals for intolerances
   • Diseases & veganism: heart disease, cancer, kidney disease, Type 2 diabetes
3. A Brief Nutrition Primer
   • Protein
   • Bone health: Calcium & Vitamin D
   • Iron
   • Supplements for Vegans (B12 and more)
   • Omega-3s
   • Soy
   • Leafy Greens 101
   • More on vegan nutrition
4. Vegan Tips
   • Think ahead
   • Do the challenge with a friend
   • How to go without cheese

Stories from vegans

• Stories of going vegan:
  • How Leo Became Vegan
  • Thanksgiving, by Hannah Kaminsky of My Sweet Vegan
  • Becoming Plant Based, by Doug of Rock Creek Runner
• Vegan athletes:
  • Slaying the Protein Myth, by Ultra-Distance Triathlete Rich Roll

Recommended reading/watching

Good vegan articles, books, blogs, documentaries and more