Day 1: Share with someone that you are doing the challenge and tell them why. Consider why you are participating in this challenge – and share this with someone! Sometimes talking to someone else about a change you are trying to make can help you get clarity about your “why”…
Day 2: Aim to get half your plate from fruits and veggies today. Canada’s food guide encourages us to get half of our plates from fruits and veggies. You can do this by starting with a salad or a soup, putting raw veggies and dip at the centre of the…
Day 3: Follow 5 plant-based accounts on social media that inspire you. We all need a bit of inspiration! Find five new plant-based accounts to follow on social media that inspire you. Maybe you are looking for delicious plant-based recipes, nutrition info, vegan activism or information about diet and the…
Day 4: Watch a documentary on a vegan or plant-based theme. There are so many great documentaries to inform, inspire, and challenge us. Game Changers or What the Health are great if you are interested in health. Cowspiracy, Seaspiracy or 73 Cows talk about our food system and the environment.…
Day 5: Order food from a plant-based restaurant. There are SO many delicious plant-based eateries out there! Treat yourself to a meal! You can go for some vegan comfort food or a healthy salad or bowl. Search the map to find plant-based businesses near you, including: restaurants, dessert businesses, food…
Day 6: Appreciate an animal today. Connect with an animal today. Maybe you or a friend has a companion animal you can give some extra love to, or perhaps you can visit a farm sanctuary to remind yourself just how wonderful animals can be. Gibbles is a goat at Happy…
Day 7: Include seeds in 2 meals or snacks today. Flax, chia, hemp, pumpkin, sunflower…. the list is long and the seed nutrition game is strong! Include flax or chia in your morning oatmeal or smoothie, snack on a seedy trail mix, or make the delicious kale and hemp heart…
Day 8: Try some vegan treats today! Life can be sweet! Try a plant-based chocolate bar, cupcake or ice cream. You can bake yourself, or buy from a shop. Discover how delicious vegan treats can be. If baking yourself, consider subbing a mix of 50/50 oil and applesauce for the…
Day 9: Share the link to a plant-based recipe you love on your social media. Found a recipe you love? Share the love! Maybe your friends will love it too. This recipe for carrot bacon went viral, maybe your favourite recipe will too!
Day 10: Try tofu today! There are SO many delicious and creative ways to enjoy tofu. For ideas on how to use tofu, visit the links below. Fried Tofu with a tender inside and a crispy, crunchy outside. This recipe is a must. See recipe Scrambled A perfect new recipe…
Day 11: Take action! Speak up for animals and the environment by taking action today. Sign a petition, contact your MP or MLA or write a letter to the editor of your local paper about a cause related to animals or the environment. These small actions can make a big…
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…
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,…
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. Consider…
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! Click for more proteins Hemp…
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…
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 Click for recipes For more recipe ideas, visit PlantU’s Recipe…
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. Read about how the footprints of plant-based foods…
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. Learn more about how you can…
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…
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…

Special thank you to Pamela Fergusson, RD, PhD, for developing this challenge. Visit her website to find great recipes, plant-based information and her books and guides.

What’s next?

Visit our recipe library for meal inspiration

Check out our blog for more tips on plant-based living

A man uses a mobile phone to find plant-based restaurants

Visit our advocacy toolkit to learn how to become an advocate

Visit our recipe library for meal inspiration

Visit our recipe library for meal inspiration