A week-long vegan challenge is one of the best ways to try plant-based eating without a major commitment. Seven days is long enough to notice changes but short enough that anyone can do it.
Whether you’re curious about veganism, want to reset your eating habits, or just want to try something new—here’s how to make your first vegan week successful.
In this article
Why try vegan for a week?
A one-week trial gives you:
Lose weight
Gain muscles
Eat healthy
Explore new cuisines
Linda P.
Available on the App StoreA chance to test the waters – You’ll learn whether plant-based eating works for your lifestyle without committing to permanent changes.
Practical education – Reading labels, finding vegan options at restaurants, and learning which foods are accidentally vegan (many are) becomes second nature.
New food discoveries – You’ll try ingredients and recipes you might never have considered otherwise.
A taste of the alternatives – Vegan versions of meat, cheese, and milk have improved dramatically. This is your chance to find ones you actually like.
Real health effects – Research shows vegan diets can improve several health markers. An umbrella review found vegan diets effective for reducing body weight and associated with lower risk of cancer, with benefits also for cholesterol levels and glycemic control.1
Environmental impact – Even one week of plant-based eating reduces your personal environmental footprint.
Related: Why do people go vegan?
Step-by-step guide to eating vegan for a week
1. Define your rules
Keep it simple. Focus on food only—don’t worry about toiletries, leather belts, or whether your wine was filtered with isinglass. You can explore those things later.
For this week:
- No meat
- No fish
- No dairy
- No eggs
That’s it. Don’t overcomplicate it.
Related: Difference between vegetarian and vegan
2. Organize your kitchen
Go through your fridge, freezer, and pantry. Separate vegan items from non-vegan ones. You don’t need to throw anything away—just know what’s available.
Some things that seem vegan but aren’t:
- Many breads (check for milk or eggs)
- Some pastas (especially fresh)
- Many sauces and dressings
- Most chocolate
Related: Is bread vegan? | Is pasta vegan?
3. Plan your meals
Don’t wing it. Meal planning prevents the 6 PM panic where you realize you have nothing to eat.
Two approaches work:
Veganize familiar meals – Spaghetti bolognese with plant-based mince. Stir-fry without the chicken. Tacos with beans instead of beef.
Try new recipes – This is your chance to cook things you’ve never made before.
Related: Vegan diet guide | How easy is it to go vegan?
4. Make your shopping list
Essential items for a vegan week:
Protein sources:
- Tofu, tempeh, or seitan
- Legumes: lentils, chickpeas, black beans
- High-protein nuts: almonds, peanuts
Dairy alternatives:
- Plant milk (oat, soy, almond)
- Vegan butter
- Nutritional yeast (adds cheesy flavor)
Staples:
- Rice, pasta, bread
- Fruits and vegetables
- Hummus
Convenience items:
- Vegan meat alternatives
- Vegan cheese (for pizza, sandwiches)
Related: Vegan grocery list for beginners
5. Shop smart
Large supermarkets have the best vegan selection. Health food stores stock specialty items. Local markets often have the freshest produce at the best prices.
January is particularly good for vegan shopping—many stores expand their offerings for “Veganuary.”
6. Plan for eating out
Most restaurants have vegan options now, though some are better than others. Check menus online before going. Call ahead for special occasions.
Cuisines that tend to be vegan-friendly:
- Indian (dal, vegetable curries)
- Thai (tofu dishes, curries with coconut milk)
- Mexican (beans, rice, guacamole)
- Middle Eastern (falafel, hummus)
7. Don’t forget B12
Vitamin B12 is the one nutrient you can’t get reliably from plants. It’s found in fortified foods (many plant milks, nutritional yeast) and supplements.
For just one week, this isn’t a major concern. But if you continue eating plant-based, B12 supplementation becomes essential.
Related: Supplements for vegans | Vitamin B12 dosage
8. Be flexible with yourself
If you accidentally eat something non-vegan—a cookie with butter, bread made with milk powder—just continue. This isn’t about perfection. It’s about trying something new.
Simple vegan weekly meal plan
This meal plan uses easy-to-find ingredients and requires minimal cooking skill.
Monday
- Breakfast: Avocado toast with tomatoes
- Lunch: Jacket potato with beans
- Dinner: Pasta with marinara sauce and vegetables
- Snacks: Hummus with carrot sticks
Tuesday
- Breakfast: Oatmeal with banana and cinnamon
- Lunch: Hummus wrap with vegetables
- Dinner: Tofu stir-fry with rice
- Snacks: Mixed nuts
Wednesday
- Breakfast: Toast with peanut butter
- Lunch: Lentil soup with bread
- Dinner: Vegan sausages with mashed potatoes and vegetables
- Snacks: Fruit
Thursday
- Breakfast: Smoothie with banana, berries, and plant milk
- Lunch: Bean salad or vegan sandwich
- Dinner: Veggie burger with sweet potato fries
- Snacks: Popcorn
Friday
- Breakfast: Cereal with oat milk
- Lunch: Leftover soup or pasta
- Dinner: Chickpea curry with rice
- Snacks: Dark chocolate (check it’s vegan)
Related: Is dark chocolate vegan?
Saturday
- Breakfast: Vegan pancakes or French toast
- Lunch: Falafel wrap or leftovers
- Dinner: Homemade pizza with vegan cheese
- Snacks: Chips and salsa
Sunday
- Breakfast: Full vegan breakfast (tofu scramble, sausages, beans, mushrooms, toast)
- Lunch: Vegetable soup with bread
- Dinner: Mushroom stroganoff or pasta bake
- Snacks: Vegan ice cream
Related: Healthy vegan foods
Suggested read: Vegan Keto Diet Guide: Foods, Benefits & 1-Week Menu
What to expect when you go vegan for a week
Research supports several potential changes, though individual experiences vary.
Weight changes
A meta-analysis of randomized controlled trials found that people on vegetarian diets lost significantly more weight than non-vegetarians, with vegan diets showing the largest effect—about 2.5 kg (5.5 lbs) more weight loss.2
In one week, you might notice a slight drop in weight, though some of this is water weight from reduced sodium and changed carbohydrate intake.
Related: Vegan diet for weight loss
Energy levels
Some people report more energy on a vegan diet. This may relate to eating more whole foods, less processed food, and increased fiber intake. Others feel tired initially as their body adjusts.
Digestive changes
Vegan diets typically contain more fiber. If you’re not used to high-fiber eating, expect more frequent bowel movements and possibly some bloating in the first few days. This usually settles.
Eating more fermented foods and introducing fiber gradually can help.
Improved markers
Research shows vegan diets can reduce body weight, BMI, total cholesterol, LDL cholesterol, and improve glycemic control—particularly in people with overweight or type 2 diabetes.3
You probably won’t notice cholesterol changes in a week, but longer-term, these benefits are well-documented.
Cravings
You might crave cheese, eggs, or specific foods. This is normal. Having satisfying alternatives ready helps. Nutritional yeast can satisfy cheese cravings surprisingly well.
Learning curve
The first few days involve more label reading and thinking about food. By day 4 or 5, it becomes more automatic.
After your vegan week
Once your week ends, you have options:
- Continue fully vegan – If it worked for you
- Go mostly plant-based – Vegan most days, flexible when needed
- Keep some changes – Maybe you discovered you love oat milk or don’t miss meat as much as expected
- Return to previous eating – That’s fine too—you learned something either way
Related: Start a plant-based diet | Whole food plant-based diet
Suggested read: The Gluten-Free Diet: A Beginner's Guide with Meal Plan
Bottom line
A one-week vegan trial is achievable for anyone. Plan ahead, stock up on essentials, be flexible with yourself, and focus on eating well rather than perfectly.
The goal isn’t to be the world’s best vegan for seven days. It’s to learn something about yourself, try new foods, and see how your body responds to plant-based eating.
Related: Vegan diet health benefits
Selinger E, Neuenschwander M, Koller A, et al. Evidence of a vegan diet for health benefits and risks - an umbrella review of meta-analyses of observational and clinical studies. Crit Rev Food Sci Nutr. 2024;64(29):10926-10936. PubMed ↩︎
Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J Gen Intern Med. 2016;31(1):109-16. PubMed ↩︎
Termannsen AD, Clemmensen KKB, Thomsen JM, et al. Effects of vegan diets on cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2022;23(9):e13462. PubMed ↩︎
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