7 day meal plan

Try Vegan: 7 day meal plan

Here’s a quick ‘get-started’ 7 days full meal plan.
Click the day for recipes and full details.

If you’d like access to hundreds more of our recipes check out our collection here >>

If you would like to try our 21 day meal plan, along with our challenge, free mentors and facebook group, find out more below;

The 21 Day Vegan Challenge is designed to help you on a pathway to a kinder, healthier and more planet-friendly lifestyle.  Sign up for FREE and receive daily emails with EASY meal plans and delicious recipes, tips on eating out, nutritional information, a helpful list of what to shop for and lots more! 

We will show you convenient substitutes so you can continue enjoying the foods you love, answer all your burning questions in our supportive and private Facebook group and for some inspiration, we will introduce you to some Kiwi champs from all walks of life who have chosen to be vegan too. Add some Islander flavour to your cooking and choose our Pasifika Challenge to receive delicious recipes from everyday Pasifika vegans.

Be sure to JOIN our private Facebook group for guidance from our friendly team of vegan mentors and dieticians.

Day 1


Spiced butter beans
with herbs

Pesto risotto with
roasted courgette

Day 2

Avocado on toast

Citrus kale salad

Roasted ratatouille

Day 3

Hearty breakfast smoothie

Hummus & vege sandwich

Broccoli curry udon

Day 4

Fruit salad

Homemade instant noodles

3 bean chili

Day 5


Italian pasta salad

Minimalist butter chickpeas

Day 6

Scrambled tofu

Lentil & apple salad

Macaroni & ‘cheese’ bake

Day 7

Hearty pancakes

Quick sprout salad

Tempeh & potato tacos

Snacks & tips

Snack ideas


Chocolate chip cookies