All it takes to eat better, get healthier, and help make the world a better place is to go vegan. Our delicious, satisfying meals will help you reach your goals and help cows, chickens, pigs, fish, and many other animals at the same time. Whether you’re a brand-new vegan who isn’t sure where to get started or a longtime vegan just looking to shake up your current routine and try something new, PETA’s Three-Week Sample Vegan Meal Plan is perfect for everyone! Try these recipes today.

WEEK 1

Your vegan journey begins here. These recipes are packed full of flavor and nutrients, so they make a great place to start. Feel free to change the ingredients to suit your tastes (and what you have on hand)—as long as they’re animal-free.

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Day 4

Day 5

Day 6

Day 7

WEEK 2

Why not try a new vegan product this week? Going vegan opens your world to new and exciting foods. It’s amazing what plants can do!

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

WEEK 3

You’re in the home stretch now. At this point, you’ve saved the lives of at least eight animals. Keep it up—these hearty recipes will help you keep sensitive animals off your plate.

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Day 2

Day 3

Day 4

Day 5

Day 6

Day 7


Congratulations, you did it! Now that you’ve made it a habit, you can start trying more delicious vegan foods and recipes. Going vegan helps save nearly 200 animals per year. Plus, it’s one of the best things that you can do for the environment and your personal health.

Want more inspiration? Check out these resources from PETA:

Our free vegan starter kit has tips and information about going vegan:

 Ingrid E. Newkirk

“Almost all of us grew up eating meat, wearing leather, and going to circuses and zoos. We never considered the impact of these actions on the animals involved. For whatever reason, you are now asking the question: Why should animals have rights?” READ MORE

— Ingrid E. Newkirk, PETA President and co-author of Animalkind

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Banana Sushi

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Order PETA's free vegan starter kit and get a digital copy with a three-ingredient recipe to make your day sweeter.

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Photo: Katerina Seigel