So you’re considering switching to a vegan diet? Maybe you just want to give it a shot to see if it actually works. Or maybe you want to understand what’s all the hype about. Whatever might be your reason, I’d say give it a shot. It works. I’m sharing all this information with you for a reason. I want you to be healthier than ever. I want you to understand how it feels when your body is in its natural and peak condition. Simple as that.

 

 

But with the tons of information available on the Internet and all the fitness magazines, they just make the whole thing more complicated for people like you who are just starting out. I know how you feel because I’ve been there too and I don’t want you to spend even more time searching on the internet for you to get started. I’ve curated a simple vegan diet for beginners who are just getting started. I want you to give it a try and let me know how you feel after a week. Just a one-week commitment. That’s all I’m asking for. I’ve linked each meal with recipes so that you don’t have to spend any extra time looking for recipes again. Without further ado, let’s get started!

Day 1

Breakfast: Mexican Beans and Avocado on Toast – ” A vibrant Mexican-style breakfast with fresh avocado and black beans. Give yourself a healthy start with our easy vegan beans on toast with a twist  (Source: BBC Good Food)

Morning Snack: Fruit and Nut Butter –  Chopped dried cranberries and pecans add both flavor and crunch to these Fruit-and-Nut Peanut Butter Snack Bites. Enjoy these easy-to-make tasty peanut butter treats anytime of day. (Source: KraftCanada)

Lunch: Super Rich Vegetable Bowl – ” Healthy, easy, and delicious roasted vegetable bowl with tahini dressing and hemp seeds! The perfect 30-minute plant-based meal for any time of the day!  (Source: Minimalist Baker)

Afternoon Snack: Honey Almond Popcorn –  This sweet and salty Honey Almond Caramel Corn is made healthier by using honey instead of corn syrup and it’s full of protein thanks to almond butter and honey roasted almonds! (Source: Recipe Runner)

Dinner: Hummus Quesadillas – ” These quesadillas are made with hummus instead of cheese, and they are absolutely delicious! Hummus quesadillas are a healthy dairy-free and vegan meal. (Source: Cookie and Kate)


Day 2

Breakfast: Raw Granola (in just 5 minutes!) – ” This would make the perfect quick breakfast or on-the-go snack. (Source: Minimalist Baker)

Morning Snack: Roasted Chickpeas – These roasted chickpeas make such a delicious and healthy snack! They’re perfectly seasoned, a bit spicy, and super easy to prepare. They’re perfect for parties, snacking in front of the TV, road trips, and so much more! (Source: Vegan Heaven)

Lunch: Spicy Red Indian Lentil Curry – Insanely delicious, 30-minute red lentil curry! Saucy, hearty, and protein-rich. Perfect over brown rice for a simple, plant-based meal. (Source: Minimalist Baker)

Afternoon Snack: Avocado Tomato Bruschetta – If you love savory things, you’re going to love this avocado, tomato bruschetta because it tastes great and is ready in less than 10 minutes. The recipe is incredibly simple, but is soooo good. (Source: Simple Vegan Blog)

Dinner: Garlic Chili Tofu with Sesame Broccolini – Garlic Chili Tofu with Sesame Broccolini – it’s really fast, like 15 minutes fast, healthy and super flavorful. If you’ve never been a fan of tofu, I want you to do me a favor, make this. Just as an experiment. (Source: Feasting At Home)


Day 3

Breakfast: Green Power Smoothie – This Green Protein Power Breakfast Smoothie is the perfect morning pick-me-up to get the day started off right. The mix of natural sugars, vitamins, and minerals from the banana + mango + spinach combo really help to perk you up while the healthy fats and protein from the pumpkin seeds and hemp hearts keep you feeling satiated. (Source: I Love Vegan)

Morning Snack: Trail Mix – Sweet and Salty Arizona Trail Mix is an abundant variety of nuts, seeds and fruit. Snack, road trip and trail ready it will keep you going for a long time. (Source: Vegan In The Freezer)

You can always purchase the read made versions in the grocery stores.

Lunch: Quinoa Salad Lettuce Wraps – These vegetarian lettuce wraps with quinoa and black beans are perfect if you’re looking for a healthy meal. They’re super light, extremely healthy, vegan, and pretty easy to make! Top them with a little bit of sriracha for extra spiciness! (Source: Vegan Heaven)

Afternoon Snack: Vegan Chocolate Bars – These are the perfect naturally sweetened, healthier dessert to have on hand for treats throughout the week. I like keeping mine in the refrigerator and breaking off a bite after dinner. The sugar content is so low (only 2g sugar per half-bar serving!) that I don’t feel bad at all for indulging daily. (Source: Minimalist Baker)

Dinner: Spiced Vegan Lentil Soup – Whether you’re looking to lighten up your meals or warm up with a steaming bowl of soup, this healthy lentil soup recipe is for you! It’s one of my all-time favorites and I hope it becomes a staple in your kitchen as well. (Source: Cookie and Kate)


Day 4

Breakfast: Peanut Butter Overnight Oats – EASY peanut butter overnight oats made with just 5 ingredients and 5 minutes prep time. Naturally sweetened, vegan, gluten-free, and so delicious. (Source: Minimalist Baker)

Morning Snack: Fruit and Nut Bars – 5 Ingredient Homemade KIND Nut Bars (V, GF, DF): an easy, one bowl recipe for irresistibly salty and sweet homemade KIND bars. Protein-Packed, Vegan, Gluten-Free, Dairy-Free, Refined Sugar Free. (Source: Beaming Baker)

Lunch: Chickpea Sunflower Sandwich – 30-minute Chickpea Sunflower Sandwich with smashed chickpeas and roasted sunflower seeds in a simple dressing. Sandwiched between two slices of bread and topped with my secret garlic sauce, this is healthy lunch perfection. (Source: Minimalist Baker)

Afternoon Snack: The Ultimate Green Smoothie – This smoothie is right in the middle of light and hearty. Almond milk is low in calories and protein, so I consider it a light base. Almond milk + frozen bananas creates a lovely velvety, creamy texture. Peanut butter and hemp seeds provide a big boost of protein and healthy fats, not to mention extra staying power and a delicious nutty flavor. A handful or two of fresh spinach adds that green goodness (don’t worry, it’s super mild!) Add a couple of soft pitted dates for a touch of extra sweetness. (Source: I Love Vegan)

Dinner: Vegan Lentil Meatballs with Indian Coconut Curry Sauce – These flavorful Vegan Lentil Meatballs are served over a fragrant Coconut Curry Sauce. The aroma will drench your kitchen in goodness. The lentil meatballs are baked, rather than fried – so they remain relatively low in fat. Served with rice or a salad this meal is hearty, healthy and delicious. I also just learned….it also won the BEST vegan recipe over at Food 52. (Source: Feasting at Home)


Day 5

Breakfast: Chia, Berry and Cardamom Smoothie – Chia seeds give this vegan smoothie its thick texture, while cardamom adds a distinct sweetness. We use a mix of raspberries and strawberries here, but feel free to experiment with your favorite fruits.” (Source: Shape)

Morning Snack: Pistachio Granola – This quick and easy vegan granola requires just 6 ingredients and 10 minutes of your time. Shelled pistachios and rolled oats are tossed with a drizzle of maple syrup, pat of melted coconut oil, sprinkle of cinnamon, and pinch of sea salt. The mixture is spread into a single layer in a lined pan and baked for 8 minutes, or until crisp and golden. The result is a granola that’s crisp, subtly sweet, and totally snack-worthy. Sprinkle it over coconut yogurt with a drizzle of pure maple syrup or enjoy it straight from the jar. (Source: Blissful Basil)

Lunch: Indian Potato and Cauliflower Curry – This Aloo Gobi takes just 10 mins to put together. Toss with spices, put it to bake, and done! No Standing around, no Mushy Cauliflower! Same Amazing Indian flavor and excellent texture. (Source: Vegan Richa)

Afternoon Snack: Wasabi Peas ( You can easily get them at your local grocery stores)

Dinner: Crispy Vegan Quinoa Cakes – What makes this Crispy Vegan Quinoa Cakes Recipe unique is that they have no eggs, no bread crumbs, no flour of any kind, no binder, or coating, or any other additions other than seasonings. Purely plant-based. (Source: Feasting At Home)


Day 6

Breakfast: No-Banana Vegan Pancake – Fluffy Vegan Pancakes made with applesauce, oats, and not a single banana. Add toppings or mix-ins for endless variations on this yummy, healthy, breakfast! (Source: Feasting On Fruit)

Morning Snack: Vegan yogurt with granola or fruit – This Healthy Breakfast Vegan Yogurt Parfait is easy to whip up and uses only three ingredients to make your morning routine super easy and lip smacking. (Source: Kiip Fit)

Lunch: Lentil Quinoa Bowl – These vegan red lentil quinoa bowls are full of nutrition and perfect for meal prep. They feature red lentils, quinoa, roasted squash and carrots, broccoli and lemon tahini sauce for a filling, Buddha bowl-style meal. This recipe is gluten-free. (Source: Running On Real Food)

Afternoon Snack: Pan fried Cinnamon Bananas – These pan fried cinnamon bananas are soooooo good! They only take a few minutes to make and they transform boring old bananas into a drool-worthy snack or dessert. (Source: One Little Project)

Dinner: Vegan Mac and Cheese – From one cheese lover to another, I’m here to tell you that this mac and “cheese” is remarkably cheese-like and absolutely delicious. (Source: Cookie and Kate)


Day 7

Breakfast: 5 minute Banana Smoothie – This Vegan Banana Smoothie is made with delicious ingredients and comes together in just a few minutes. Whether you make it for an easy breakfast on the weekend or to take with you on your way to work, it is a great way to start the day. (Source: Foolproof Living)

Morning Snack: Peanut Butter Banana Rice Cakes – Creamy peanut butter, sliced bananas, chopped walnuts, and coconut flakes with a dash of cinnamon on a crunchy brown rice cake or wrap makes breakfast a breeze. This recipe is ideal for those crazy mornings, not to mention that this tasty treat can be made in less than 3 minutes. Whole Food Plant Based recipe, vegan, no oil, no refined sugar, no highly processed ingredients and gluten free. (Source: Monkey and Me Kitchen Adventures)

Lunch: Easy Vegan Pasta Salad – Sometimes all you need is a QUICK & EASY pasta dish to make everything okay. Today we’re cooking up this simple VEGAN Pasta Salad that comes together with a handful of simple ingredients and a delicious dressing. (Source: Food with Feeling)

Afternoon Snack: Seaweed Crisps – These Toasted Seaweed Chips are a very moorish savoury snack that my whole family just loves – stopping at one is virtually impossible. (Source: wellnourished.com.au)

Dinner: Vegetable Paella – Paella often includes seafood or meat, but I made this paella vegetarian by mixing chickpeas into the rice and adding extra vegetables. If you were to order this in a Spanish restaurant, it would be called paella de verduras (vegetables). My version is fresh, colorful, and hearty, thanks to brown rice and chickpeas. (Source: Cookie and Kate)


Conclusion

I hope you’ve found this carefully curated content for you to get started with a vegan diet helpful. I’ve read extensively from various sources to give you the highest quality information. I’ve also made sure that there’s a good amount of variety in the diet so that it doesn’t get mundane. I hope you take up this 7 day challenge and give vegan diet a chance. Let me know about your experience. If you have any suggestions or feedback, I’d really appreciate it.

Happy Living!