PETA’s 3-Week Vegan Meal Plan
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.
Day 1
Day 2
Day 3
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
Breakfast
Oatmeal with Fresh Fruit
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.
Day 1
Snack
Fresh Veggies with Hummus
Day 2
Day 3
Day 4
Day 5
Day 6
Snack
Celery with Peanut Butter
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:
- All the Best Tips and Resources for Going Vegan
- ‘Accidentally Vegan’ Snack List
- Our Favorite Vegan Products
- Making the Transition
Our free vegan starter kit has tips and information about going vegan:
Text VEG to 73822 to get the latest vegan lifestyle tips, recipes, and urgent action alerts texted right to your phone.
Terms for automated texts/calls from PETA: https://peta.vg/txt. Text STOP to end, HELP for more info. Msg/data rates may apply. U.S. only.
Sugar, spice, and everything nice—“swicy” is the crave-worthy combo heating up the snack world, and if you like a bold kick of flavor, you’ll love THESE vegan bites!
PETA’s top vegan-friendly cities of 2025 offer endless options for animal-free fare. Which one will you visit next?
Is umami vegan? Learn the science behind the savory flavor you crave and discover how we can use vegan umami sources to please our palates.
