Find out if vegan diet is for you. Follow 7 days vegan diet guide, learn what vegans eat. Vegan recipes included.

1. www.plainvegan.com

2. CONTENTS
GO VEGAN .....................................................3
Vegetarian ................................................. 3
Veganism ................................................... 3
Vegan ......................................................... 3
WHY VEGAN?.................................................4
WHAT DO VEGANS EAT? ................................5
TO SUM UP ....................................................6
THE PROS OF A VEGAN DIET .................................. 6
OTHER PROS ARE ................................................ 6
GETTING STARTED .........................................7
REDUCING UNHEALTHY INGREDIENTS ..................... 7
STOCKING THE KITCHEN CUPBOARDS...................... 7
BREAKFAST ....................................................9
LUNCH ........................................................... 10
DINNER .......................................................... 11
SALADS ........................................................... 12
DRESSINGS ...................................................... 13
DIPS AND SPREADS ........................................... 13
SNACKS .......................................................... 13
DESSERT I ....................................................... 14
DESSERT II ...................................................... 15
QUICK TIPS .................................................. 16
MEAT, DAIRY, AND EGG REPLACEMENTS ............... 16
CONVENIENCE FOOD ......................................... 16
ONLINE GROCERIES ........................................... 16
STAYING MOTIVATED ........................................ 16
Calcium rich foods.................................... 17
Protein rich foods ..................................... 17
Iron rich foods .......................................... 18
Vitamin B rich foods ................................. 18
Omega 3 rich foods .................................. 18
Vitamin D rich foods ................................ 18
Whole grain foods.................................... 19
MEET SUPERFOODS .......................................... 19
Images in this book (except for those of recipes are
from FreeDigitalPhotos)

3. Go Vegan
Therefore, there are different kinds
of vegetarians. However, the most
common element vegetarians have
In this free eBook you will discover
is: abstaining from eating flesh.
three things:
Veganism
(1) Difference between vegan and
Veganism on the other hand can be
vegetarian, (2) reasons why people
defined as a way of living which seeks
are vegan and (3) how to live 7 days
to exclude all forms of use of, animals
vegan life.
for food, clothing, or any other
Without further ado, let us first purpose.
clarify what is vegan and what is
When it comes to diet, veganism
vegetarian?
refers to the practice of giving out all
Vegetarian animal produce.
The term “vegetarian” goes back to
Vegan
Buddha and Plato. However, the
The term “vegan” starts to take its
word “vegetarian” is derived from
form in 1944 in London where it gets
the Latin “vegetus,” meaning whole,
defined by founding member of the
fresh, and lively.
Vegan Society in London, Donald
Watson.
Vegetarian is one who does
not include red meat and Vegan is pronounced: “vee-gun.”
poultry in his or her diet.
To be a vegan is a challenge in every
sense of the word. Vegans, like
Vegetarian concept has been first
vegetarians, don’t eat meat, but they
identified in 1842 by the Vegetarian
also don’t consume products derived
Society in England, were being
from animals, such as eggs, milk and
vegetarian meant mainly not to
cheese.
eating animal flesh. While some
vegetarians do not eat only red meat, Vegan is one who eats ONLY
others abstain also from fish and plant-based products and
chicken. Also, some eat eggs and abstains from any by-products.
cheese while others do not.

4. items made from leather or that have
Why Vegan? been tested on animals.
People decide to become vegan for Most often people become vegan
different reasons. today for reasons such as: moral,
spiritual, social, health, and
Some people decide to become
economic advantages of living by
vegan based on personal values and
humane principles.
ethics, they want to spare the lives of
animals, so they advocate that man’s
“Spiritual progress does demand at
food should be derived from fruits,
some stage that we should cease
nuts, vegetables, grains, and other
to kill our fellow creatures for the
wholesome non-animal products. satisfaction of our bodily wants.”
Thus, they exclude from their diet --Mahatma Gandhi
flesh, fish, fowl, eggs, honey, animals’
milk, butter, and cheese.
On the other hand, some take steps
towards vegan journey out of
curiosity, or they decide to become
vegan due to health reasons.
For example, a lot people want to
Reasons of becoming
become vegan, in order to reduce vegan are: health, ethics,
cholesterol level, reverse their environmental, spiritual,
diabetes, cardiovascular disease, or social, economic, weight
to improve overall health. loss, and moral.
And again there are activists, such as The level of commitment you bring to
environmentalists who, due to veganism is your own.
environmental reasons decide to Whatever reasons you choose to
avoid specific foods and products and become vegan (even for 7 days),
become vegan: less meat means make sure it is in alignment and in
creating less animal waste. Many harmony with you and your body, as
vegans even choose not to purchase an individual.

5. blood, B vitamin rich food important
What do for normal growth, minerals, and all
other necessary nutrients important
vegans eat? to improving and retaining good
health.
No! Vegan food is not complex and it
With vegan diet you also get a
does not contain mainly processed
substantial dose of fiber, vitamins,
“mock meats”, vegan crackers, vegan
anti-oxidants and phytonutrients.
chips, fried foods and sweets.
Yes! Vegan diet is rather easy and it
is based on natural products, rich in
vital nutrients the body needs to
function at its peak. The fact is that
because plain vegan diet minimizes
saturated fat, it actually opens the
door to a healthier and happier way
of being.
Well-balanced vegan diet has a lot of
healthy benefits and it is nutritionally
adequate, loaded with disease
fighting foods when used properly.
A vegan diet contains
vegetables, fruits, seeds,
grains, seeds, legumes, and For example, whole grains are
other (wholesome) non-animal complex carbohydrates filled with
products. protein and fiber and it means, they
provide longer-lasting energy than
Vegan diet includes calcium-rich processed grains and they improve
foods to help you maintain healthy your digestion.
bones, protein foods for a healthy
human body, iron food for your

6. Also dry beans, lentils, peas, soy, symptoms (women only), reduction
pinto, kidney, garbanzo, lima all offer in allergies and less colds, less
relatively equal amounts of protein expense in meal preparations (beans
and rice are much less expensive than
and they are also high in fiber.
meats).
With vegan diet you appreciate the
simple things in life. It is amazing, but The cons of a vegan diet
As long as it is well-balanced and
with only a plain bowl of brown rice,
varied, a vegan diet can sufficiently
millet, quinoa, you can easily meet nutritional needs of individuals
transform the entire meal into at all stages of life.
something magical.
However, there are few nutrients of
Also, balanced vegan diet is low in concern in vegan diet, such as
fats. By eating a low fat whole foods deficiency in vitamin B12, iron,
plant diet, you will lower the risks of protein, calcium and Omega 3 Fats.
some diseases.
Many feel that vegan lack these
To be a successful vegan, preparation nutrients. This is highly possible
especially if a vegan person is not
and a bit of education are the keys.
knowledgeable about what food they
should eat.
To Sum Up Anyhow, all of the above mentioned
concerns can be adequately found
and enjoyed with a vegan diet.
The pros of a vegan diet
Vegan diets are typically high in fiber, Other cons are dealing with
low/no cholesterol. Research studies disrespect and closed mindedness
have found that vegetarians from some individuals and sometime
especially vegans have lower levels of inconvenience when dining out.
cholesterol and diabetes, lower risk
of heart disease, and lower risk for
To experience 7 days vegan
developing certain kinds of cancer.
benefits, eat fruits, veggies,
legumes (beans, lentils,
Other pros are weight loss, healthier
tofu, tempeh) and skip the
skin, less body odor, no bad breath,
vegan junk food.
less PMS and less menopause

7. It will save you time when preparing
Getting vegan food.
After the suggested shopping list, you
Started will find recipes to support your
vegan cooking choices. All the
Whether you’re experienced in the
recipes, I personally made when
kitchen or a beginner (or a non-cook),
starting my vegan journey. The
here is a vegan food list and recipes
recipes consist of breakfast, lunch,
to support your 7 days vegan
dinner, milkshakes, desserts and
challenge.
snacks. While some recipe requires
Reducing unhealthy ingredients cooking, others are prepared raw.
Simply put, get rid of most unhealthy
ingredients, such as snacks, sugary Be sure to eat a variety of foods.
foods, baked goods, readymade That way you are positive that your
foods, microwave foods, and so on. body is getting the full range of
nutrients the body needs.
This way you will easily focus only on
healthy vegan foods and not undergo
unnecessary unhealthy temptations.
Also, this is one way to feel the
difference, stay “sober-vegan” for 7
days and find out how you truly feel
after this challenge. The meals you
prepare will be simple to make and
satisfying.
Stocking the kitchen cupboards Do not be discouraged by your challenge.
After all it is only seven days of shifting to
Make sure you have the most
natural, simple diet. Except for few pounds
necessary ingredients in your kitchen less, better digestion, you have got nothing
cupboards for seven days to make to lose, if you just do it.
your food preparation easy.
Challenge your will power.

8. Note:
Look for fresh vibrant
vegetables and fruits
colors when shopping.
Purchase only what
7 DAYS SHOPPING LIST
you’re going to eat
 Legumes within your 7 days.
o Beans, chickpeas vegan challenge.
 Vegetables
o Ginger root, carrots, cucumbers, lettuce, onion,
tomatoes, zucchini, garlic, celery, mushrooms
 Nuts, Seeds, Dried Fruits
o Almonds, walnuts, cashew, sunflower, flax
seeds, dates, raisins, lentils, chia
 Soy
o Soymilk, tofu, miso, soy sauce
 Fruits
o Bananas, apples, plums, lemons, avocado,
oranges, coconuts, berries, mangos
 Wheat
o Oats, polenta, quinoa, rice,
 Miscellaneous
o Seaweed, Coconut oil, olive oil, agave nectar,
raw chocolate nibs or carob powder, sun-dried
tomatoes, ground cinnamon, cumin seeds,
herbs, cayenne pepper
Important!
If you are taking medications please do continue as advised by your doctor. If not sure about your
new 7 days diet change, please consult your doctor. This is especially important if you are not
sure whether or not the 7 day vegan diet is for you. This information in this free eBook is not
meant to treat or cure any disease, or replace any diet recommended by your doctor. The
information in the 7 Days Plain Vegan Challenge eBook is solely for the information purposes and
based on a personal experience. Your decision is based solely on your own initiative and the
writer of this eBook does not take any responsibilities of any kind which may have occurred
during or after this diet.

9. Breakfast
smooth. Pour the shake into a tall
glass and serve. If needed, add water.
Muesli: cereals with rolled oats, nuts, Almond banana shake: blend one
seeds and whole grains, with almond banana, with one cup of almond milk
milk. and one teaspoon ground cinnamon.
Enjoy.
Oats: cook porridge with water, add
some salt. When ready cut one
banana and add to the porridge,
sprinkle it with some cinnamon, no
sugar jam and maca – Lepidium
Meyenii (optional).
Mixed raw almonds with sunflower
seeds: slice fresh fruit of your choice, Oatmeal is the one carbohydrate
food that virtually 100% of all
add almonds and sunflower seeds
bodybuilders and fitness models
and serve with almond milk. eat on a daily basis.
Sprout delight: have some nice rye Wonder what makes it so great?
bread, with no yeast, filled with seeds
Well, although it’s a starchy
(other vegan bread will do), alfalfa
carbohydrate, oatmeal has a
sprouts, tahini sauce, tomato and nice balance between carbs,
cucumber slice. Enjoy with a cup of protein and good fat.
warm drink, herbal tea or coffee.
Juices and fruits are high in nutrients,
low in calories and easy to digest.
Juice apples, carrots and ginger
together for a healthy energetic
breakfast.
Berry smoothie: blend one banana
Vegan Shake: combine one banana, (mango or peach will do), 1 cup of
mango, pineapple, coconut oil frozen berries and ¼ cup water,
almond butter, in a blender until almond milk or soy milk.

10. Lunch
Cook until beans get soft. Add
potatoes, carrots and cook until they
are almost ready.
Miso soup, a quick enzyme boost
One table spoon of miso, 1 cup hot Transfer everything into an oven
water, and 1 chopped scallion, tofu or proven dish, and add on top cut in
green vegetables. Mix all together half fresh tomatoes. Bake for another
20 minutes, or until the dish gets
and pour hot water.
brown crispy surface. Serve warm
Enjoy nice and warm soup. with green salad, pickles, grated
cabbage salad or green pepper salad.
Scrambled Tofu
Drain and crumble the tofu. In large
pan heat oil, add tofu, onion,
zucchini, red pepper and garlic. Stir
fry for about 4 minutes. Add basil,
tamari, salt, cumin, turmeric and
cayenne pepper.
Beans, spinach & tomatoes Sesame Seed with Broccoli
This tasty meal is easy to prepare. This dish can be made with broccoli,
When it comes to beans, just use spinach, green beans, cauliflower, or
your favorite beans, or those you any other fresh green vegetable you
might have in your kitchen cupboard. have at home.
Ingredients: dry beans, potatoes, Cut in small pieces broccoli and cook
carrots, vegetable oil, garlic, one for one minute. Drain and set aside.
onion, bay leaves, cumin, red paprika
powder, salt and pepper to taste, Toast sesame seeds in your dry frying
tomatoes. pan until seeds turn golden. Remove
Soak beans overnight, then rinse the pan from the heat.
them in cold water.
Heat the oil in large pan and sauté Place seeds in a small bowl and crush
onion until soft. Add garlic and suité lightly. Combine soy sauce and
one more minute. Add beans, bay sesame seeds and mix well. Toss with
leaves, red paprika powder, salt, broccoli and enjoy delicious lunch.
pepper, and cumin.

11. Dinner
Enjoy your meal with a simple beet
root salad.
Rice & Vegetables
Ingredients: Onion, garlic, rice,
ginger, mushrooms, carrots, zucchini,
salt, pepper, soy sauce for seasoning,
and some fresh basil to garnish.
This is a fulfilling and really satisfying
meal for having in the evening after a
long and busy day.
First cook basmati rice as usual, in
plain water.
Tip when cooking the rice
For one cup of basmati rice,
add 1½ cup of water. Turn on
the stove and as soon as water
starts to boil, reduce the heat
on minimum, cover with the
lid and cook rice for 7-10 Beet root tip
minutes or until done).
For a tastier beet root
salad: mix in a bowl garlic,
In large pan sauté the onions, until olive oil, apple cider
soft. Add garlic, ginger, celery stick vinegar and chopped
and mushrooms for few minutes, or parsley. Blend all in beet
until mushrooms start to get softer. roots and enjoy.
Add carrots and zucchini. Season your
food with soy sauce and black
pepper.

12. Salads
Nutritious “All-In” Salad
All-In salad got name from my family.
When it comes to preparing vegan When I asked them once what they
salads, this can be really creative and would like to have for dinner, they
looked at the ingredients I had on a
colorful trip.
kitchen table and said “All-in”. It
Greek style salad happened that the ingredients were
really good and nutritious and when
Ingredients: combined together, the taste was
divine. Combine and serve.
 Cucumber
 Red pepper
 Chickpeas
 Tomato
 Kidney beans
 Tofu
 Basil leaves  Capers
 Red lettuce  Sun-dried tomatoes
 Red lettuce
First prepare your salad (see salad
 Olives, both red and green
dressing recipe) dressing by mixing all
 Alfalfa sprouts
of the ingredients together.
 Fresh basil
Let your dressing to stand for at least  Red and spring onion
one hour so the flavor and texture of
the herbs and garlic blend well.
Wash your salad ingredients, put
them in a bowl and sprinkle it with
your Greek salad dressing.
Cucumber salad: cut one cucumber.
In a bowl, add salt, apple cider
vinegar, olive oil, dill and garlic. Mix
well and serve.

13. Dressings
Almond butter can be used as a dip
with fruits or vegetables, carrots or
cucumber sticks. This is an excellent
Greek salad dressing: Mix olive oil
snack while at home and about to
with lemon juice, salt and pepper to
watch a movie.
taste. Chop garlic, fresh herbs,
especially basil, oregano, parsley and Tahini sauce dip: mix tahini paste
add them to the olive oil mixture. with lemon, water and salt. Add olive
This is a great salad dressing for oil at the end if desired.
Greek salad.
Hummus: one can of chickpeas
Dips and
(reserve water from the can), lemon
juice, tahini, minced garlic, salt, olive
oil. Combine all the ingredients
Spreads including little bit of water from the
chickpea can, and blend until smooth.
Cashew spread: soak 1 cup of cashes If needed add more water or salt,
overnight. Next day, drain nuts and olive oil until you get desired
add olive oil (1-2 table spoons), add smoothness.
minced garlic (1-2 cloves) season with
Guacamole: smash 3 avocados and
salt. Mix all the ingredients and blend
combine with garlic, lemon juice,
until creamy. If needed, add olive oil
cumin, cayenne, yellow onion and
so it becomes creamy. This is an ideal
fresh chopped cilantro.
spread to have with vegetable sticks
Snacks
and vegan crackers.
Bean dip: cook any kind of beans, or
use canned beans for this dip. You Stock your cupboards with healthy
can even mix together black beans snacks. All this is good to have at hand.
with pinto beans. Put them in a
 Almond butter
blender, add garlic, olive oil, salt to
 Hummus
taste and blend them until smooth.  Fresh fruits
At the very end blend in sliced green  Dried fruits
onions.  Beans or nuts
 Broccoli

14. Dessert I
In a serving bowl, put tofu berry
mixture, coconut whipped cream,
decorate with the mint leaves.
Tofu-Berry Dessert
Ingredients:
 1 package of silken tofu
 Agave syrup according to taste
 Juice of half a lemon
 Berries mixture (fresh or
frozen)
 Coconut milk from a can (cold)
 Soya cream
 Fresh mint to decorate
In a bowl or a blender, mix well tofu,
agave and lemon, until smooth. Add
berries. In a second bowl whisk soy
cream, gently add to the tofu
ingredients.
Have coconut milk can in a fridge for
few hours before using it. When it’s
cold, coconut milk will separate from
the coconut water. So do not shake
your can.
Open the can and with a spoon take
out only white coconut milk, not the
water. Wisk coconut milk together
with the icing sugar, until firm (as
firm as it can get).

15. Dessert II
Vegan chocolate chip cookies
Ingredients:
 2 cups flour
 1 cup brown sugar
 1 tsp baking powder
 1 tsp baking soda
 1/2 tsp salt
 1 cup vegan dark chocolate
chips/chunks
 2/3 cup vegetable oil
 1/4 cup soy/almond milk
 1 tsp vanilla
 1 tbsp dark molasses
Preheat oven to 350 degrees. In a
large bowl, combine the flour, sugar,
baking powder, baking soda, salt, and
chocolate chips. In another bowl,
combine the vegetable oil, milk,
vanilla, and molasses.
Bring together the two mixtures and
combine well.
Make small balls. Place each ball on a
baking paper, and make it flat.
Bake in the oven for 8-10minutes.
After chocolate chip cookies are
done, make sure you let them cool
down a bit before transferring on a
plate.

16. Quick Tips
Online groceries
Always aim to buy fresh products
from your nearest shop. If you
Meat, dairy, and egg replacements cannot, than opt in for some online
Meat: If you are concerned about options. I buy sometime at Amazon
protein intake during your 7 days because I can trust the company,
challenge, you can easily substitute read reviews about products and
meat protein with soy beans and soy decide whether or not to buy them.
beans products: tofu, tempeh. If you
Staying motivated
are looking to have vegan meat in
For an extra boost to complete this
your meals, buy seitan.
challenge, here are seven
Eggs: For a vegan quiche or egg salad, motivational tips to stick with your 7
you can use tofu to mimic the days vegan challenge:
consistency of eggs. Also smashing
banana or making apple sauce is a 1. ALWAYS CARRY WITH YOU
FRUITS: APPLE OR BANANA.
great substitute for eggs especially if 2. Remind yourself why you
you want to bake vegan muffins or started this challenge.
make pancakes. 3. If for some reason you
cannot cook, stock your
cupboards with vegan food,
Next to banana and apple sauce, you
vegetables, fruits, beans,
can add silken tofu in your backings nuts. The more variety of
to make your baked goods thick. foods you have access to, the
more motivated you will be
If you are making some warm to try new dishes.
4. Read inspirational stories
casserole, try adding potatoes or about famous people going
oats. and staying vegan.
5. Think of the energy
Convenience food consumptions. Give credits
to you, being vegan means
Prepare healthy shakes at home or reducing energy
homemade juices and take them with consumption.
6. Talk to other vegans, share
you. That way you can easily resist
interests.
temptation to buy milky, meaty or 7. Get active and explore vegan
unhealthy products. restaurants, Indian or
Italian.

17. Calcium rich
 Bok choy
 Turnip greens
 Hazelnuts
food 

Flaxseeds
Tofu
 Kale  Sunflower seeds
 Okra  Soymilk
 Broccoli  Blackstrap Molasses
 Wakame


Broccoli
Kelp
Protein rich


Currents
Prunes
food
 Oranges  Spinach, cooked
 Apricots, dried  Broccoli, cooked
 Blackberries  Tofu, tempeh
 Figs, fresh  Amaranth
 Wheat flour  Lentils
 White beans, cooked  Beans, black
 Quinoa  Chickpeas
 Oats  Quinoa
 Chickpeas  Rice, brown
 Rye flour, dark  Hemp seeds
 Buckwheat flour  Almonds, raw
 Bulgur  Walnuts
 Almonds  Pine nuts, peanuts
 Sesame seeds, whole  Pecans, pistachios, flaxseed
 Walnuts  Sunflower seeds
 Pecans  Sesame seeds
 Tahini  Soy milk
 Seitan
 Chinese cabbage

18. Iron rich food Omega 3
rich food
 Potato
 Kelp
 Peas Omega 3 rich foods are linked to
 Wakame healthy brain and good heart.
 Brussels sprouts Flaxseeds are loaded with fiber and
 Dried apricots Omega 3s, chia seeds, walnuts and
 Dried figs hemp seeds, spirulina algae, canola.
 Raisings


Lentils
Tempeh
Vitamin D
rich food
 Pinto beans
 Bulgur
 Tahini Good news!
 Cashews
 Prune juice Vitamin D is produced in your body
 Almonds when ultraviolet rays from sunlight
strike your skin (your body makes
Vitamin B vitamin D).
Therefore, one of the best ways to
rich food get vitamin D is to spend about 10-15
minutes a day outside in the sun.
 Peas Alternatively, you can buy some
 Asparagus products enriched with vitamin D,
 Brussels sprouts such as some vegan margarines, or
 Tempe soy milk.
 Almonds

19. Whole grain
 Wheat berries are the entire
wheat kernel, minus the hull.
 Chia is full of fiber, rich in
food magnesium and calcium.
 Brown rice
 Millet is gluten-free and great
for those with celiac disease.
 Barley
 Spelt people sensitive to wheat
(not to gluten) can digest spelt.
 Amaranth
 Quinoa contains all of the
Good to know: When whole
amino acids needed to create a
grains are chewed well,
complete protein.
digestion will start in your
 Spelt berries mouth where you get the most
 Kamut – people wheat nutrition out of your grain
sensitive can usually tolerate meal.
kamut.
 Rye berries
 Whole grain baking mixes
 Cornmeal polenta
 Whole and cracked-grain
porridges.
Meet
 Whole-grain breads
 Buckwheat is gluten free
Superfoods
 Bulgur wheat  Maca (lepidium Meyenii)
 Rye is lower in gluten than  Persimmon
wheat.  Spirulina
 Raw cacao powder