The 7-Day Vegan Challenge

• http://7dayvegan.com/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 contact@zenhabits.net.

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
• Engine 2 Diet 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
   • Eating at restaurants: Tips, List, 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
• Vegan athletes:
  • Slaying the Protein Myth, by Ultra-Distance Triathlete Rich Roll

Recommended reading/watching

Good vegan articles, books, blogs, documentaries and more

Recipes

Here’s a collect of recipes to try over the next 7 days and beyond. Feel free to swap in any of these recipes for the ones listed in the three meal plans (Leo’s Favs, Sweet Tooth, Minimalist).

• Chock-full Oatmeal
• Zen Habits Three-Bean Chili
• Best Soup Ever
• Leo’s Scrambled Tofu
• Rawesome Brownies
• Lemon Coconut Hemp Seed Bites
• Oatmeal Tahini Date Cookies
• Split Pea Soup with Rutabaga Croutons
• Yam Loaf
• Amaretti Cookies
• Low-fat Apple Swirl Loaf
• Homestyle Chocolate Chip Cookies
• Creamy Hummus
• Lemon Chickpea Lentil Soup
• French Lentil Soup with Paprika
• Chickpea Salad Rolls
• Carrot Pineapple Muffins
• Lime Cornmeal Pancakes with Ginger Infused Maple Syrup
• Potato Salad with Avocado Lime & Jalapeño Dressing
• Tofu-Spinach Lasagna
• Blueberry Walnut Green Smoothie
• Raw Broccoli & Feta Salad
• Tofu Veg Stir-fry
• Avosmoothie
• 24 Tasty, Healthy Vegetarian Snack Ideas