My new cookbook Big Vegan Flavor is now available!

The 7-Day Vegan Challenge

Welcome to the 7-Day Vegan Challenge! Whether you’ve been vegan for years or a lifelong omnivore, this 7-day vegan meal plan will fuel you physically, mentally, and emotionally with nourishing feel-good foods that are 100% delicious (and maybe even a little indulgent).

To sign up for the challenge, simply drop your email in the sign-up box above and you’ll receive an email to begin the challenge as soon as you’d like. Get started today, or begin when you’re ready.

Most people start the new year off with some sort of goal or resolution. And most of those people end up failing or forgetting about those goals within a few weeks (or even days!). That’s because most people make resolutions that are are usually too rigid, ambitious, or unkind.

Instead of focusing on the negatives (lose 20 pounds, cut out all junk food, etc.), I prefer to focus on the positives (try a new vegetable-based recipe every week, find fun ways to incorporate exercise into my life).

Enter the free 7-day vegan challenge! It’s focused on the positives: nourishing yourself with delicious, wholesome and sometimes even indulgent plant-based food that will satisfy your whole family. Whether you are a new vegan, are participating in Veganuary this month, or just trying to eat more plants this year, this challenge will be a fun learning experience. And a delicious one too!

Sign-up for the 7-Day Vegan Challenge

Get access to a 7-day delicious, nourishing vegan meal plan and tips for sticking to a plant-based diet!

What you’ll get out of the challenge

  • 7 days worth of breakfasts, lunches, dinners, snacks, and desserts
  • A meal plan that is packed with flavor, variety, and nutrients
  • Tips on how to make the best out of this challenge
  • A balanced, realistic approach to eating a plant-based diet that’s anything but restrictive
  • Inspiration for whipping up your own vegan meals, including several customizable charts for breakfast, lunch, and dinner recipes
  • A sense of confidence that’ll help you start getting comfortable in a plant-based kitchen

7-day vegan challenge poster

Who should sign up for the 7-day vegan challenge?

  • Anyone transitioning to or seeking to transition to a vegan diet
  • Plant-curious folks
  • New vegans
  • Vegetarians and omnivores who want to eat more plant-based food
  • Anyone struggling to eat more plant-based food because they find it boring or flavorless
  • Vegans who are looking to add more variety and flavor into their diets

7-Day Vegan Challenge Details

  • Sign up for the challenge using the sign-up form near the top of this post.
  • You can start the challenge as soon as you receive the welcome email, or you can wait a few days or weeks until it’s the right time for you.
  • All of the recipes in this challenge are vegan, and most of the recipes are gluten-free. If a recipe is not gluten-free, there is a gluten-free option or alternative provided.

  • Some of these recipes use an Instant Pot or other electric pressure cooker. When that is the case, there’s always an alternative meal for those who don’t have one.

Tips for Success

Stock Up

Make sure you have some vegan staples in your kitchen before starting the challenge. Some of my pantry staples include tahini, nut butters, nuts and seeds, grains and legumes of all kinds, olive oil, coconut oil, nutritional yeast, canned coconut milk, canned tomatoes, and a variety of spices and herbs. For more ideas, head to the blog for a three-part series on my favorite vegan pantry essentials.

Plan Ahead

If you know you’ll be starving when you get home from work, make sure your dinner is at least partially prepped (there are lots of options for leftovers in this challenge!). If you’re dining out or eating at someone else’s house, be sure to call the restaurant or your host in advance to ensure there are vegan options.

Embrace Leftovers

If you are cooking for one or have a lot of leftovers, spread them out throughout the week. No need to make a new recipe if you already have leftovers that you enjoy.

Don’t Demand Perfection 

You don’t have to make every single meal in this challenge. And going vegan doesn’t mean you have to cook everything from scratch and buy everything organic. And just because this is a vegan challenge, it doesn’t mean you have to also turn it into a sugar-free, oil-free, alcohol-free challenge! Just do what works for you and is sustainable. 

Shop Local

Visit your local farmer’s market to stock up on produce for this challenge. You’ll be surprised how much fresher, sweeter, and crisper vegetables and fruits taste when they’re grown/shipped locally and in season.

Enlist Support

Get your family and friends involved in this challenge! If you do the cooking in your household, get your family to eat vegan with you for the week. If you have a vegan-curious friend, get them to join the challenge with you (I love when I see my followers cook my recipes over Zoom dates)!

And don’t be afraid to seek support from me! Drop me a line on Instagram or by email at

Don’t Demand Perfection

You don’t have to make every single meal, cook everything from scratch, and buy everything organic. No time to milk almonds? Store-bought almond milk is just fine. Don’t feel like cooking the Day 6 dinner because you still have leftovers from Day 5? No problem. And this is simply a vegan challenge. You don’t have to also make it a gluten-free, sugar-free, soy-free, oil-free challenge as well. Do what is most suitable and sustainable for your lifestyle.

Enlist Support

Get your family and friends involved in this challenge! If you do the cooking in your household, get your family to eat vegan with you. If you have a vegan-curious friend, get them to join the challenge with you! And don’t be afraid to seek support from me! Drop me a line on on Instagram or by email.

vegan pantry staples in glass jars for 7-day vegan challenge

That’s all you need to know for now! The free PDF guide has all the info you need, along with the meal plan for this 7-day vegan challenge!

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Tag @rainbowplantlife and hashtag it #rainbowplantlife

Leave a Comment & Rating

If you enjoyed this recipe, please consider giving it a star rating along with your comment! It helps others discover my blog and recipes, and your comments always make my day :) Thank you for your support!

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12 comments on The 7-Day Vegan Challenge

  1. Beth Radwanski

    My husband and I enjoy cooking and eating vegan. We are always learning more about what we like and getting more adventurous in our cooking.

    1. Support @ Rainbow Plant Life

      Great, we hope you get to try at least some of the recipes in this challenge then Beth!

  2. Holly Peters

    Nisha, who doesn’t want more flavor and variety? :o)

  3. Lorri Dunn

    thank you for the staples blog post – I had already read that. I re-read this 7-day vegan Challenge post and cannot find anywhere a place to enter my email for a grocery list. Only the box where I signed up to get the recipes, which I already have, but there was no list with this.

  4. Lorri Dunn

    The recipes look great! Is there a grocery list available?

    1. Support @ Rainbow Plant Life

      Hi Lorri, there’s a box in the blog post that allows you to enter your name and email which will then automatically send you a list of every ingredient needed for the 7 days! Here’s also a link to an insightful blog post Nisha put together regarding vegan pantry staples:

  5. Judeanne McIntyre

    Hi Nisha! 5 years ago I started my vegetarian lifestyle that lasted 3 years until Christmas day’19 I began my WFPB Vegan lifestyle and have never looked back. I began this for my health but my inspiration has grown to a much more expansive reason. Looking forward to learning more and reading all the information from you!! Thank you!!!!!

    1. Support @ Rainbow Plant Life

      Thanks for your support Judeanne! We hope you get to try the 7-day vegan challenge and find lots of delicious plant based recipes here!

  6. Andrea

    I enjoy your recipes so much…you are incredible… thank you for all of your hard work.
    I never change a thing in your recipes except for hot spices you are always spot on with your FOOODD!!!!!❤👍

  7. Bya

    Thank you! You and your food are beautiful!

  8. Shonda

    Wow, the ebook is awesome!! I can’t wait to try your recipes. I already have made the sweet potato milkshake twice and I’m trying the creamy white bean and Kale soup tonight! Thanks, Nisha. I’m a newly exploring plant based eating. I am so pleased to find such a wonderful resource like you.

  9. Nicole

    Hi! I tried to download the PDF for the 7days vegan challenge. All I get is a beautiful picture of stuffed sweet potatoes! Can you please help me?

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