7 Day Vegan Challenge - A Balanced Whole Food Plant Based Diet

Why Follow a Vegan-diet?

The vegan diet eliminates all animal products, including meat, eggs, dairy, fish, and seafood. It also removes foods like honey, whey, butter, and yogurt. However, vegans can vary in how strict they are with their diet.

Some people may choose to go vegan to reduce their environmental footprint. Plant-based diets produce fewer greenhouse gases and require fewer natural resources. However, any diet’s environmental impact is dependent on many factors, such as how foods are made, packed, and transported. 

Vegan diets can improve heart health, weight loss, and control blood sugar. Research suggests that eating seven portions of fresh fruits and vegetables in a day may lower your risk of dying from cancer by up to 15%.

Similarly, consuming legumes may reduce your chance of developing colorectal cancer by between 9-18%. 

Before getting deep into the vegan meal plan, let us have a look at the list of foods you can eat on a vegan diet and some delicious recipes you can add to your meal plan. 

Related Article: Top 10 Cellulose Benefits That Will Make You Add it to Your Diet

• Beans
• Lentils
• Edamame
• Soy
• Tofu
• Nuts, seeds, and nut butter
• Whole grains (oatmeal, quinoa, brown rice, wheat bread)
• Seitan
• Tempeh
• Fruits
• Vegetables
• Avocado
• Olives and olive oil
• Coconut
• Nutritional Yeast

Vegan Recipes for Breakfast, Lunch, and Dinner

Vegan Breakfast Recipes

1. Super Easy Banana Bread (make ahead)

This BBC goodfood banana bread recipe is easy to make with simple vegan ingredients for your breakfast treat. Follow the recipe below.

Ingredients

• 3 large ripe bananas
• 75ml vegetable oil/sunflower oil plus additional for the baking tin
• 100g brown sugar
• 225g plain flour or self-raising flour. If you use self-raising flour, you should reduce the baking powder to 2 heaped teaspoons.
• 3 tsp of baking powder
• 3 tsp cinnamon or mixed spice
• Optional: 50g dried fruits and nuts

Directions

• Heat oven at 356°F (200°C/180°C). Mix 3 large, black-peeled bananas with a fork. Add 75g vegetable oil or sunflower oil and 100g brown sugar.
• Mix 225g plain flour, 3 heaped teaspoons baking powder, and 3 heaped teaspoons cinnamon or mixed spice. If desired, add 50g dried fruits or nuts.
• Bake for 20 minutes in a 2lb loaf pan. If the cake starts to brown, cover it with foil.
• Bake another 20 minutes or until a wooden skewer comes out clean.
• Let cool slightly before cutting. It tastes great fresh and becomes spongy the next day.

2. Vegan Overnight Oats

You can make the vegan Overnight Oats in just a few minutes before you go to bed at night. All you need to do is mix almond milk, rolled oats, and chia seeds to make chilled porridge. The chia seeds absorb the milk while the oats soften. 

You can store it in the refrigerator overnight. When you wake up the next morning, the cool, creamy bowl will taste great. This is our favorite overnight oats recipe. You can change the fruit or other ingredients as you wish.

Ingredients

• 1 large, ripe/spotty banana, mashed
• 2 tablespoons chia seeds
• 1/4 teaspoon cinnamon
• 1/2 cup gluten-free rolled oatmeal
• A cup (180mL) almond milk
• 1/4 teaspoon (1.25 mL) pure vanilla extract (optional)

Suggested Toppings

• Granola
• Fresh fruits
• Coconut flakes
• Pure maple syrup
• Cinnamon
• Nuts and seeds
• Soft serve banana

Directions

• Mash the banana in a bowl until it is almost smooth. Stir in the cinnamon and chia seeds until well combined.
• Add the almond milk, oats, and vanilla, if desired. Cover the bowl and let it cool in the refrigerator for at least 2 hours.
• Mix the oat mixture in the morning. Mix the Vegan Overnight Oats until they are smooth. To thin the oat mixture, add some milk to it and stir.

Top Tip: Not a banana fan? If you don’t like bananas, substitute 1/4 to 1/2 cup of your favorite yogurt with liquid sweetener. However, watch out before using yogurt if you are a strict vegan. 

3. Green Breakfast Smoothie

This refreshing drink is just perfect to start your day full of energy and add more or less seven servings of fruits and vegetables before 10 am. It also helps you stay full for long that you only need a lunch in between to wait until dinner. 

Ingredients

• 2 cups spinach leaves or kale
• 2 cups pineapple
• 1 medium banana
• 1/2 an apple cored
• 2 tablespoons of hemp hearts, sub-flax seeds, or chia seeds
• 2 cups of water

Directions

• Blend all ingredients in a blender on high power for about 1 minute.

Enjoy your greens!

4. Banana Almond Breakfast Smoothie

This wholesome protein-rich recipe is a great start to your busy and demanding day. It is easy to make with just a few ingredients and delicious to savor! According to your taste, you can add flavors to it, such as flaxseeds, a hint of cinnamon, vanilla, etc. 

Ingredients

• 2 bananas, sliced and frozen
• 1 cup Almond milk feel free to substitute regular or soy milk
• Add flavors according to your taste

Directions

Blend all ingredients in a blender. Pulse on high for 30 seconds to one minute until the mixture is smooth and creamy. Serve immediately. 

Related Article: Health Benefits of Fruits and Vegetables

Vegan Lunch and Dinner Recipes

1. Good Tofu Wrap

We are thrilled to share with you this exciting vegan wraps recipe! The main filling is made of firm tofu. It’s then crumbled or cubed and fried with a flavourful, saucy coating.

The tofu filling is easy to make and tastes great. These vegan wraps will be made with seasoning, which adds all the salts, spices, and savory flavors that you need in your wraps. This recipe serves 4.

Ingredients

Tofu filling:

• 280g small cubed extra firm tofu
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• A pinch of cayenne
• 2 teaspoons dried oregano
• ½ teaspoon black pepper
• ½ teaspoon sugar
• 1 tablespoon tomato puree
• 2 tablespoon soya sauce
• 1 tablespoon vegan nutritional yeast

For the wraps

• 4 large tortilla wraps
• 1 avocado sliced
• 1 small lettuce cut into strips
• 1 red pepper sliced
• 1 handful of freshly chopped coriander

Directions 

• Warm the olive oil on medium heat in a nonstick frying pan. Stir in the cubed tofu. Fry for 5-8 minutes, occasionally stirring until it is lightly browned and starts to become crispy.
• Turn down the heat to medium. Add the dried seasonings, including smoked paprika and ground cumin, garlic powder, sugar, nutritional yeast, cayenne pepper, and oregano. Stir occasionally for 2 minutes more.
• Stir the tomato paste/paste and soy sauce into the pan. Continue to fry for 2 minutes more, stirring occasionally. Take off heat.

Assemble wraps

Place a tortilla on a smooth surface. Cover the tortilla with lettuce strips, red pepper, avocado slices, and some tofu filling. Sprinkle with coriander leaves. For a closed wrap, fold both ends inwardly. You can also make an open wrap by folding one end. 

Begin by rolling the wrap by folding the bottom over the filling. Tuck the filling into the wrap and then roll it to the end. Continue to wrap the remaining wraps, and then enjoy! 

2. Mediterranean Bowl

These delicious healthy vegan Mediterranean Quinoa Bowls with Tangy Tofu Feta are rich in flavor and high in protein. They are made with whole foods ingredients. These delicious bowls are simple to prepare, rich in nutrition, and great tasting. 

Ingredients 

For Tofu Feta 

• 350g extra-firm or firm package of tofu
• 1/4 cup fresh lemon juice
• 1/4 cup apple cider vinegar
• 1 tablespoon oregano dried
• 1 tsp sea salt
• 2 tsp vegan nutritional yeast (optional)

Setting the bowl (Makes 4)

• 2 cups cooked quinoa
• 4 cups finely chopped kale
• 1/2 teaspoon olive oil for massaging kale
• 2 cups cucumber dice
• 2 cups tomatoes diced
• 1 cup quick pickled red onions
• 8 tbsp. tahini or lemon tahini sauce
• Fresh lemons
• 8 tbsp. finely chopped fresh parsley
• Salt and pepper to taste

Directions

• Make quick pickled red onions by just adding sliced onions to a jar with vinegar, sugar, and sea salt. They will need to rest for 30 minutes before you can use them.
• First, press the tofu for a minimum of 20 minutes. Then crumble or cut the tofu. Combine all ingredients in a container and let sit for 30 minutes or overnight. You can marinate for up to an hour, but that is totally up to your wish.
• Follow the package directions to cook the quinoa. Bring 2 cups of water to boil and add 1 cup uncooked rinsed quinoa. Cover and simmer for 15 minutes. Cook for 15 minutes. Let cool on low heat for five minutes. Take off the lid and use a fork to scrape out any crumbs.
• Take the kale leaves out of the tough stems. Finely chop. Combine the kale leaves with 1/2 teaspoon olive oil in a bowl. Use your hands to massage the kale for about 30 seconds or until it becomes soft. You can steam the kale for 1 minute or leave it raw if you prefer.
• Slice the tomato and cucumber, and chop the parsley.
• Make servings by making 4 bowls or food storage. Start with bed kale, then add the quinoa and tofu feta, olives, cucumber, tomato, and hummus.
• Serve each dish with tahini, or lemon sauce, parsley, lemon juice, salt, and pepper.

3. Avocado, Arugula Salad

A simple and bright arugula salad made with tomatoes, cucumbers, and shallots. It all comes together with a bright lemony vinaigrette made with garlic and oregano. It takes very little to create the perfect salad when you have fresh baby arugula on hand. It is also rich in vitamins C, potassium, and calcium.

Ingredients 

• 5 oz. baby arugula
• 1 to 2 vine ripe tomatoes, cut into wedges
• ½ English cucumber (or 1 slicing cucumber peeled), halved lengthwise, then sliced
• 1 shallot, sliced
• 1 avocado, pitted and sliced

For Vinaigrette: 

• ¼ cup extra virgin olive oil
• Zest and juice of 1 large lemon
• 1 to 2 garlic cloves, minced
• 1 tsp dry oregano
• Kosher salt
• Black pepper

Directions

• Add the olive oil, lemon zest and juice, garlic, oregano, kosher salt, and pepper in a large mixing bowl. Whisk to combine.
• Add arugula, tomatoes, cucumbers, shallots, and sliced avocado to the same bowl. Toss to combine. Taste and adjust seasoning to your liking.
• Transfer the salad to a serving platter. Serve immediately.

4. Anti-inflammatory Lettuce Wraps

Food can either prevent inflammation or increase inflammation. Studies show that antioxidants are a great way to protect your body from inflammation. Antioxidants and foods that are anti-inflammatory are almost the same things. 

Oxidation is a process that causes damage and harm to certain molecules within the body. Antioxidants are used to prevent inflammation by fighting against oxidation. Antioxidants are readily available in food. They are found in various foods such as fruits, vegetables, beans, legumes, and healthy fats. 

This simple recipe helps with inflammation and is best for people with acute or chronic inflammation, such as vegan or non-vegan athletes, bodybuilders, or gym enthusiasts.

Ingredients

• 1 piece collard green
• 1 carrot cut into strips
• 1 cup purple cabbage thinly cut
• 3 pieces of roasted red bell pepper
• 1/2 avocado
• 2 tablespoons pumpkin seeds
• 1 tablespoon honey mustard dressing

Directions

• Cut the collard green stem in half. It should be easy to fold. Place the collard green flat onto a cutting board.
• The collard green stem should be covered with thinly sliced cabbage and carrots. Add roasted red peppers and avocado to the plate. Top it with pumpkin seeds honey mustard, and drizzle some honey on top.
• Enjoy it wrapped up in a burrito!

5. Evolved Lentil Wraps

This vegan wrap is a great way to increase your immune response, improve your skin’s health, and reduce inflammation. It’s loaded with vegetables, fiber, protein, and also probiotics due to the yogurt sauce. However, you can omit the yogurt, if you need to follow a strict vegan diet can use other alternatives like hummus or potato sauce.  

Ingredients

For Lentil Filling

• 1 cup green lentils or red lentils (red may get a bit mushy). - Let soak overnight
• 1 onion
• 1 clove of garlic
• 1 tbsp hot paprika
• 5 chopped basil leaves
• 3 Tbsp chopped parsley
• A few pinches of salt
• Olive oil (1-2 Tbsp).

Salad Filling 

• 1 cucumber
• 1/2 cup chopped arugula
• 1/2 avocado
• 1 small green or red pepper
• 5 olives
• Small bunch dill (optional)
• Optional: Small bunch of cilantro
• Small bunches of parsley
• 1 fresh onion
• 2 tomatoes
• 1 tbsp. olive oil
• Salt to taste

For Yogurt Sauce

• 1/2 cup yogurt
• Small bunch of dill
• 1 clove of garlic
• 4 tortillas / if you can find whole-grain/gluten-free, use those!

For Vegan Version Use

• Avocado dill sauce
• Hummus

Directions

• All vegetables, including onion, basil leaves, and parsley, should be chopped for the lentil filling. Peel and smash garlic.
• Cook lentils in a large saucepan with a lid. Add a few pinches of salt and cook on medium heat. Cover with water for 5-10 mins. It may take longer depending on which type of lentils you are using. Red lentils cook quicker, but they can become mushy and not as tasty if overcooked. If necessary, add water.
• After they are done, drain any remaining water by rinsing them or waiting for the water to evaporate.
• Next, heat the olive oil and add minced garlic, chopped onion, and hot pepper powder.
• Stirring for 2 to 3 minutes, then turn off the heat. Add basil and parsley, stir well, and leave on the stove, covered.
• While the salad is being made, prepare the dressing. Take all the vegetables and chop them finely. Place in a large bowl. Add olive oil and salt to your liking.
• Make yogurt sauce by combining yogurt, chopped dill, and smashed garlic. Season with salt and pepper to taste.
• Next, make your tortillas using 2 tablespoons of lentil filling, 2 to 3 tablespoons of salad, 2 to 3 tablespoons of yogurt, and 1 tbsp avocado dip.

Enjoy!

6. Avocado Quinoa Salad

Quinoa is a favorite superfood. Combined with vegetables, it creates a nutritious, well-rounded meal. Quinoa Salad has a light, fresh, tangy, filling, rich in texture, and is a great choice for a quick lunch. The dressing adds the perfect finishing touch to the delicious quinoa salad.

Ingredients 

For Salad

• 1 cup (186g), uncooked white Quinoa
• 1-1/2 cups (8 oz. 225g) fresh cherry tomato puree, halved (or quadrupled if large).
• 1-1/2 cups (207g), English or Persian cucumber cut into half-moon
• 1 cup (32g), red onion finely chopped
• 7-1/2 cups fresh baby spinach (5 oz;150g), lightly packed and chopped
• 2 large, ripe avocados. Pit removed and chopped.
• 1/3 cup (15g), fresh cilantro or flat-leaf Italian parsley, optional (about 1/3 of the whole bunch).
• 1/3 cup (45g), Feta Cheese, optional.

Dressing

• 4 tablespoons (63g), red wine vinegar
• 2 tablespoons (32g), Dijon mustard. Do not use regular mustard.
• 1 teaspoon dried oregano
• 1 clove garlic, minced
• 1/2 cup (00g) olive oil
• 1 tablespoon (20g), honey
• 3 tablespoons (45g), freshly squeezed lemon juice (1 big lemon).
• Fine sea salt and pepper

Directions

Quinoa: Rinse the quinoa under cold water to remove bitter saponin. Mix the quinoa with 2 cups of water in a small saucepan over high heat. Bring it to boil. Add 1 teaspoon of fine sea salt to the pot. Let the mixture simmer for about 10-15 minutes, or until all of the liquid has been absorbed. Let the quinoa cool on low heat. 

Cover it with a towel and let it stand for about 10-15 minutes. Use a fork to mix the quinoa and then place it in the freezer or fridge to cool to room temp. Quinoa can also be prepared up to 3-4 days ahead.

Prepare the Dressing: In the meantime, prepare the dressing. Mix all ingredients in a large-mouth jar. Add salt and pepper to taste. Use 1/2 teaspoon salt and 1/4 cup pepper. Mix well and shake vigorously to combine. While you prepare the vegetables, store them in the refrigerator.

Veggie Prep: Halve or quarter cherry tomatoes. Chop the cucumber(s) (peel if you wish; we leave the peel on), chop a quarter of an onion, roughly chop baby spinach and remove the pits. If desired, finely chop the cilantro and parsley.

Assembling:  Combine the chopped spinach with the quinoa in a large bowl. Mix well. Mix in the cucumber, onion, avocado, and fresh herbs. Shake the dressing well in a container. Toss everything to coat with the dressing. If desired, add feta cheese. Serve immediately and use. Not recommended to store after dressing. 

7. Vegan Quesadillas

These vegan quesadillas are small but equally very filling. They are delicious topped with vegan cheese and guacamole. Avocado isn’t something you would like to heat up. I can bet that you would put avocado on a vegan pizza after the pizza is cooked. 

However, this is not an issue with a vegan quesadilla. The inside of the quesadilla is cooked, but the outside is warm. The vegan cheese melts a bit, which helps seal the quesadilla. But what’s actually cooking is the tortilla. Everything else is being warmed up and melted. This recipe makes 8 servings.

Ingredients

Black Bean and Corn Mix

• 1/2 Medium Onion White or Yellow, Chopped
• 1/2 tsp crushed garlic
• 1 tbsp. Olive Oil
• 1/4 tsp Cayenne Pepper
• 1/2 teaspoon Ground Cumin
• 15 ounce (425g) Canned Black Beans Drained
• Sea Salt and Black Pepper for taste

Guacamole

• 2 Medium Avocados
• 1/2 small Fresh Lime Squeezed
• Sea Salt and Black Pepper for a Taste

For Assembling

• 1 to 1/4 cups grated vegan cheese
• 8 Tortillas, wheat or corn

Directions 

• Make your black bean and corn mixture: In a large frying pan, heat the olive oil and add the chopped onion. Stir in the cumin and cayenne pepper, and cook until the onions become soft. Stir in the black beans, corn, and cook until well combined with the spices. Sea salt and black pepper can be added to taste. Set aside.

Make your guacamole: Mash the avocados and add the lime juice. Season with sea salt and black pepper. Set aside.

• Slice the vegan cheese and set it aside.
• Place 1 tortilla in a frying pan. Turn it over and toast it a bit on one side until it is lightly browned. Spread some black bean and corn mixture on one side of the tortilla. Top it with some guacamole, and finally, some vegan cheese.
• To close the tortilla, fold it over. Use a spatula to press the tortilla down so that it sticks to your hands. Cook for a few minutes, then flip and cook for another couple of minutes so that both sides are well browned and toasted.
• Take the tortilla out of the pan and continue to cook until you have 8 tortillas done.
• Each quesadilla should be cut in half or into quarters, depending on your preference.

8. Tomato, Basil, Chickpea Salad

This easy tomato, basil, and chickpea salad is great for lunch or sharing at the dinner table. This simple vegan salad is ready in just 10 minutes. All you have to do is chop and open a can. However, you can add your own favorite veggies to give it your own flavor.

Ingredients

• 1 can chickpeas (400g).
• 2 tbsp. sesame seeds
• 1 small red pepper
• 1/2 cup cilantro (chopped)
• 10 basil leaves
• 1 tbsp. olive oil or sesame oil
• 2 spring onions
• 1 small normal onion
• 1 teaspoon balsamic vinegar
• 1 tsp nigella seeds (optional)
• 2 big tomatoes
• Optional: 1 carrot
• Salt to taste

Directions

• Rinse and drain the chickpeas.
• Chop pepper, cilantro, onions, tomatoes, carrots.
• In a large bowl, add chickpeas. Sesame oil, olive oil, or balsamic vinegar can be used in place of the sesame oil.
• Add salt to taste.
• Garnish with sesame seeds, nigella, and basil leaves

Vegan Diet Meal Plan

Day 1

Breakfast:

Super Easy Banana Bread (make the day before)

Lunch: 

Avocado, Arugula Salad (make the same day)

Dinner: 

Really Good Tofu Wrap (you can prepare tofu and avocado sauce the day before)

Day 2

Breakfast: 

Super Easy Banana Bread

Lunch: 

Good Tofu Wrap (use leftover tofu and avocado sauce)

Dinner: 

Anti-Inflammatory Lettuce Wraps

Day 3

Breakfast: 

Vegan Overnight Oats

Lunch:

Mediterranean Bowl (make for 3 days)

Dinner: 

Anti-Inflammatory Lettuce Wraps

Day 4

Breakfast: 

Green Breakfast Smoothie (freeze bananas ahead!)

Lunch: 

Mediterranean Bowl

Dinner: 

Vegan Quesadilla

Day 5

Breakfast: 

Banana Almond Breakfast Smoothie

Lunch: 

Mediterranean Bowl

Dinner: 

Evolved Lentil Wraps 

Day 6

Breakfast: 

Vegan Overnight Oats

Lunch: 

Evolved Lentil Wraps (Leftovers from day 5)

Dinner: 

Tomato, Basil, Chickpea Salad

Day 7

Breakfast: 

Banana Almond Breakfast Smoothie

Lunch: 

Avocado Quinoa Salad

Dinner: 

Vegan Quesadilla

While following a vegan diet plan, you can boost your performance, increase protein synthesis, build lean muscle mass, endurance, and delay fatigue by adding EAA hydration powder by DMOOSE that contains nine essential amino acids.

Essential Amino Acids (EAAs) + Hydration  is a vegan-friendly supplement that improves overall health and well-being while replenishing key electrolytes such as sodium, potassium, and magnesium. It supports hydration and helps replenish electrolytes lost during hard training.

Conclusion

You may have different reasons for following a vegan diet, such as weight loss, diabetes, etc. This seven-day vegan diet plan is easy to follow and is rich in nutrition. It will help you stay full for longer so that you won’t crave snacks in between. 

This vegan diet plan also provides the alternative recipes you would like to use in place of certain foods you avoid. After seven days, you can repeat the plan from the beginning.