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Day 21

Day 21: Reflect and share how this challenge has impacted you.

Congratulations on completing the challenge! What did it mean to you? How has it changed your life? Take the time to journal about it and/or create a social media post to share what you learned doing the 21 Day Plant-based Challenge.

Consider downloading and sharing the following graphic to your social media to let others know you completed the challenge and to encourage them to try it for themselves!

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Day 20

Day 20: Do some plant-based meal prep.

Meal prep is a great strategy to help you make eating more plants easier, even after the challenge. For example, chop some veggies to pair with hummus so you have a plant-based snack ready.

Consider making these 5 overnight oat recipes for Monday to Friday.

Or double up on this vegan butter chickpeas recipe and enjoy it as leftovers throughout the week.

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Day 19

Day 19: Give a little.

Consider supporting a charity that supports animals and the environment. Or, consider giving your time by sharing content or volunteering.

PlantU is a project of Vancouver Humane Society. Learn how you can volunteer and/or donate to support their work.

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Day 18

Day 18: Green your shopping.

Plant-based foods already have a lower water, land and greenhouse gas footprint than animal-based foods. Green your shopping even further by bringing your own bags, doing a zero-waste bulk shop or walking or biking to the market.

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Day 17

Day 17: Conquer a plant-based dinner today.

There are endless combinations and recipes to try with food bowls and sauces. These are a great dinner option, and they never get boring.

Bowls

Check out these 20 incredible bowls for inspiration

For more recipe ideas, visit PlantU’s Recipe Library at the link below.

Consider trying this recipe tonight. Watch the video below to see how to make a 5-minute Cashew Cream Alfredo Sauce.

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Day 16

Day 16: How many types of plants do you eat each week?

The fibre in plants helps us build a healthier gut for better digestion. How many are you getting? Download this free app to challenge you to get your veggies.

Research shows that eating at least 30 different kinds of plants each week is optimal.

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Day 15

Day 15: Try a new plant-based protein you don’t usually cook with.

What are your favourites? Chickpeas? Black beans? Tofu? Tempeh? Seitan? Peanut butter? There are so many delicious plant-based proteins, check out the three below and click for more proteins.

Quinoa

A protein powerhouse!

Hemp hearts

So versatile and so protein-packed!

Chia seeds

A mighty seed!

Try a new plant-based protein today!

Curious how much protein is in certain foods?

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Day 14

Day 14: Shop somewhere new.

Consider visiting a local Farmer’s Market or a different grocer to explore new plant-based foods. Every plant food has a unique combination of nutrients. Trying new foods improves our nutrition, and it also can be a fun adventure into new flavours and cultural foods.

Tomatillo

A small but nutrient-packed vegetable that is a great source of vitamin C.

Romanesco

A beautifully shaped vegetable that is rich in antioxidants.

Celeriac

A similar taste to celery, this vegetable is high in phosphorus, potassium, vitamin C and K.

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Day 13

Day 13: Conquer a plant-based breakfast today.

Start your day off plant-based… Consider trying a new smoothie recipe or adding a plant-based milk or creamer to your coffee/tea in the morning. There are so many delicious plant-based breakfast options: try oatmeal, avocado toast, overnight oats, a breakfast burrito, vegan pancakes, a smoothie or tofu scramble.

Check out this link for a list of breakfast ideas:

Want a quick idea? These are three favourites:

Waffles

Who doesn’t love waffles?

Breakfast Sandwich

A sandwich is always a good idea.

Cinnamon
Rolls

Complete with cashew frosting.

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Day 12

Day 12: Consider animals in your cosmetics.

Have a look at some of your favourite make up, grooming and hair products. Are they plant-based and free from animal testing? The info may be on the product label or you can look them up online.

Watch for and understand what the following words mean in cosmetics:

Watch for and understand what the following words mean in cosmetics:

In conclusion, the best option is to look for products that indicate they are both cruelty-free + vegan.

Searching for vegan cosmetics that are not tested on animals?

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