7 Day meal plan

Your quick ‘get-started’ 7 days full meal plans.

Your easy 7 day meal plan

Your Pasifika 7 day meal plan

Helping kick start your vegan journey.

Click the day for recipes and full details.


Spiced butter beans with herbs

Pesto risotto with roasted courgette

View recipes here.

Avocado on toast

Citrus kale salad

Roasted ratatouille

View recipes here.

Hearty breakfast smoothie

Hummus & vege sandwich

Broccoli curry udon

View recipes here.

Fruit salad

Homemade instant noodles

3 bean chili

View recipes here.


Italian pasta salad

Minimalist butter chickpeas

View recipes here. 

Scrambled tofu

Lentil & apple salad

Macaroni & ‘cheese’ bake

View recipes here.

Hearty pancakes

Quick sprout salad

Tempeh & potato tacos

View recipes here.

Banana Pancakes

Quick sprout salad

Tofu coconut curry

View recipes here.

Muesli, fruit and plant milk

Green Banana Salad

Turmeric Manioke with vegetable Sapasui

View recipes here.

Banana Sago pudding

Cauliflower wings

Sweet Soy noodles

View recipes here.

Cocoa Rice

Hawaiian jackfruit pizza

Fijian Dahl

View recipes here.

Banana coconut breakfast bites

Vegan Ota

Jackfruit and Chickpea curry

View recipes here. 

Cocoa Rice

Tomato, coconut ginger soup

Jackfruit Chop suey with noodles

View recipes here.

Cereal (wheat biscuits)


Vakaloo Cabbage with rice

View recipes here.

Feel ready to keep going?

Check out our 21 day dinner plan or click links on this page to join a 3 week challenge!

Want free help from mentors and dieticians?

Join one of our 21 day vegan challenges.

The 21 Day Vegan Challenge is designed to help you on a pathway to a kinder, healthier and more planet-friendly lifestyle.  Sign up for FREE and receive daily emails with EASY meal plans and delicious recipes, tips on eating out, nutritional information, a helpful list of what to shop for and lots more! 

We will show you convenient substitutes so you can continue enjoying the foods you love, answer all your burning questions in our supportive and private Facebook group and for some inspiration, we will introduce you to some Kiwi champs from all walks of life who have chosen to be vegan too. Add some Islander flavour to your cooking and choose our Pasifika Challenge to receive delicious recipes from everyday Pasifika vegans.