A 30-day plant-based diet challenge to help you gradually switch to a plant-based diet. It’s simple, balanced and delicious – ideal for beginners.

Days 1–7: Getting started and adapting

Goal: To give up animal products and start discovering plant foods.

• Monday: Change your breakfast – try oats with fruit, nuts and seeds.
• Tuesday: Instead of yoghurt, use plant-based yoghurt (soya, almond, coconut).
• Wednesday: Include lentils in your dinner – you can make a lentil stew with vegetables.
• Thursday: Try plant milk – almond, soya, rice or oat milk.
• Friday: Make a plant-based burger with beans or lentils.
• Saturday: Swap your usual snacks (e.g. cheese, chips) for nuts and fruit.
• Sunday: Start the day with a green juice or a smoothie containing spinach, bananas, apples and almond milk.

Days 8–14: Searching for plant proteins and nutrients

Goal: To learn how to achieve adequate protein intake and balance the diet.

• Monday: Make tofu stir-fry with vegetables.
• Tuesday: Try a quinoa salad with avocado, tomatoes and beans.
• Wednesday: Try chickpeas – make hummus or a chickpea stew.
• Thursday: Baked sweet potatoes with broccoli and tahini sauce.
• Friday: Weekend treat – make a vegan pizza with vegetables and plant-based cheese.
• Saturday: Add soya to your dishes: tofu or edamame.
• Sunday: Vegan cheesecake (use plant-based cream and nut base).

Days 15–21: Challenges and new flavours

Goal: Try new plant-based alternatives and don’t be afraid to experiment with different ingredients.

• Monday: Try a vegan soup with coconut milk and turmeric.
• Tuesday: Try a few different plant milks – which one is your favourite?
• Wednesday: Vegan pasta dish with tomato sauce and soya chunks.
• Thursday: Swap your usual snack for a spiced chickpea snack (roasted chickpeas).
• Friday: Start your dinner with a salad and pomegranate seeds, and also enjoy hummus.
• Saturday: Vegan burrito with beans, rice, guacamole and salsa.
• Sunday: Experiment with plant-based ice cream (coconut milk-based) and fresh fruit.

Days 22–30: Deep integration and challenges

Goal: To make a plant-based diet a daily choice and enjoy a complete diet.

• Monday: Make an avocado and tomato sandwich with wholemeal bread.
• Tuesday: Try a plant-based ‘meat’ steak (tempeh or soya-based).
• Wednesday: Make a stew with beans, courgettes and aubergines.
• Thursday: Replace the usual salad dressing with tahini or avocado dressing.
• Friday: Make healthy energy balls (nuts, dried fruit, oats).
• Saturday: Try vegan sushi with avocado, cucumber and tofu.
• Sunday: Finish with vegan pancakes with fresh fruit and maple syrup.

Extra tips:

• Try to drink enough water and include lots of different vegetables and fruit in your diet.
• Remember protein sources: tofu, tempeh, beans, lentils, quinoa, chickpeas, nuts.
• Be aware of vitamin B12, vitamin D and iron levels. If necessary, consider supplements.

This challenge will help you easily switch to a plant-based diet and discover a world of flavours. Most importantly, enjoy the process!