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Nutrition

How To Go Vegan For 7 Days | 7 Day Challenge

Are you up for our 7-day vegan challenge?


You may have mastered Meat-Free Monday, but if more than a day of veganism is proving tricky, then this guide on how to go vegan for a week could be just what you need. 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 at the bottom of the article!

 

 

Why Go Vegan For 7 Days?

 

1. Slim down and reap the benefits


Vegans often consume less saturated fats and calories, which means that they could be less likely to pile on the pounds and develop diseases like type 2 diabetes and cardiovascular disease.1 If you cut out meat for just one meal, you could save up to 11g of fat and 90 calories! This doesn’t mean that you can go crazy over vegan cake and not pay the price — check the nutritionals and eat as healthily as possible if this is your goal for going vegan.

 

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 fiber, folic acid, vitamins C and E, potassium, magnesium and phytochemicals, which have been identified as protective against certain cancers.2 We knew that fruit and vegetables were good for us, but there’s nothing like an added health bonus to motivate a meat-free meal.

 

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.3

 

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.4

 

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 favorite eats. And vegan cooking can be super-easy – from hearty one-pan curries and casseroles to sticky stacks of pancakes, you’ll be raring to get into the kitchen and get stuck in. Click to jump to our favorite vegan recipes at the bottom of the article. Who knew learning how to go vegan could be so tasty?

vegan protein bar recipe

 

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. You could even start with swapping the milk on your breakfast cereal to a plant-based alternative to ease yourself into it.

 

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 and soy protein are rich sources of plant-based protein – perfect for after a workout and for keeping topped up throughout the day. For added nutrition from added vitamins and minerals, you can also try the Vegan Blend and Vegan Superfood Blend which combines plant-based protein with wholefoods, super-fruits and vegetable extracts.

 

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 B supplements and omega-3 boosts like Chia 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). Avoiding pre-made or processed meals will help you to avoid slipping up on sneaky ingredients too as you can be sure of what natural ingredients you’ve added to your own meals

 

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

Check out our delicious and healthy vegan recipes to help you learn how to go vegan:

 

Take Home Message

Whether you last a day, or decide to take on full-time veganism, making sure that you eat a wholesome and balanced diet is the key to success and good health. With so many options out there, going vegan can be an exciting way to explore the world of food and try out loads of new flavors and recipes. Best of luck with your vegan adventure!

 

 

Enjoy this article on how to go vegan for a week?

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.


1 Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Jaster, B., … & Talpers, S. (2006). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes care, 29(8), 1777-1783.
2 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), 347-356.
3 Aiking, H. (2011). Future protein supply.Trends in Food Science & Technology, 22(2-3), 112-120.

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Jennifer Blow

Jennifer Blow

Writer and expert

Jennifer Blow has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: https://uk.linkedin.com/in/jennifer-blow. In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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