"Vegan for a week" is a Diet Plan that includes the Meal Plan and Shopping List to help you plan your meals throughout the week. The plan will last for 7 days.
The plan will inspire a vegan lifestyle by providing recipes, a meal planner and a shopping list.
I cannot see the ‘Vegan for a Week’ plan. What can be the reason for that?
1) The plan "Vegan for a Week" is only accessible for Premium users.
2) Please make sure you follow the required settings concerning allergies.
In order to check the settings:
Tap into Progress -> Profile -> Settings -> Food Preferences.
Please make sure that the following allergies are not activated in the settings:
3) Please make sure that your calorie goal is above 1200 under Settings/Personal Details
Please make sure your target calories is above or equal to 1200 (applicable both for men and women), otherwise you will not see the programme. This is the first version of the programme and we start by supporting this calorie group and selected plans. This may change in future, meaning other plans and goals might be supported at a later point.
Tap into Me — Settings — Personal Details — Calories/Day. Make sure you have a daily calorie goal of 1200 kcal or above.
What does 'meal planner' in the programme mean?
This is the view where you are able to plan your meals for the coming days.
What does 'shopping list' in the app mean?
The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicates that you have new items in it. (Android)
The shopping list is a help for you in the grocery store, it mirrors the ingredients you have added from the recipes chosen. If you add more recipes you will see more items in this list and vice versa. (iOS)
In the shopping list I see e.g. multiple bananas and other ingredients, is it okay to buy just the same kind?
Yes, absolutely. Currently we can only handle the shopping list by adding the ingredients independently from their shape/preparation form. So if you e.g. see cucumber in pieces, grated and peeled just buy a cucumber and then prepare it according to the instructions in the recipe later on.
In the recipes I see some ingredients that are hard to find where I live, can I change into something similar?
Yes, absolutely. Please check out this table for possible alternatives:
Semi skimmed milk
Unsweetened almond/oat/quinoa/coconut milk
Fruit (e.g banana, apple)
Fruit (e.g pear, plum, exotic fruit)
Potato, sweet potato
Beet roots, carrots
Creme fraiche light/light cooking cream
Turkish yogurt/greek yogurt
Low fat yoghurt
Either shellfish OR chicken, tofu, poultry, quo
Soba noodles Shirataki, glass or rice noodles
I cannot see my Life Score™
That is intended. This programme is just focusing on basics. The Life Score™ will be visible again as soon as you finish Vegan for a Week and switch to another Diet Plan without the Meal Plan function.
I cannot see my vegetable / meat trackers any longer
In this programme, those trackers are not activated as standard but will return as soon as the plan is finished.
When my 7 days have passed I end up in plan store and my ‘Vegan for a Week’ in the diary is gone, why?
As soon as you have finished this plan you will see a pop-up asking you to choose a new plan from the DIETS section in the app.
Is it dangerous to follow Vegan for a week longer than 1 week and restart the programme after it has ended?
No, it is not. You can follow our meal plans for longer than 7 days. However, one should always strive to eat varied, especially when the goal is to lose weight and the energy intake displayed in the chosen plan is lower than usual. If you continue longer than 1 week you can add side dishes as e.g. salad (green leaves, tomato, cucumber, lettuce, red bell pepper) to make sure you get all the vitamins and minerals you need. You can add those side dishes by tracking them directly in the Diary.
How can I deactivate the plan if I do not want to complete it?
Please go to the DIETS section in the app and choose another plan.
What does ‘cheat meal’ mean?
It is hard to be on a diet, therefore we allow you to ‘cheat’ four times during this period. It doesn’t matter how big your meal was or what you ate. Just use this button and we will see this as a little bump on your road towards a healthy lifestyle. Remember, even if you lose weight, that doesn’t mean that you have to eat carrots and broccoli every day. The 7 one days include 1 cheat meal in total. The calorie amount for the cheat meal is a set number, you don't have to worry that it will influence your goal, when you track a cheat meal it is a break in the diet.
I happened to press ‘Eat this every day’ but now I regret it, how can I undo that?
Since you now have told the meal planner that you want that meal all the coming days for the program you will have to tap into each of the days and meals where you want to eat something else in order to change it.
This plan is based on the Lifesum Standard Diet we have in the app. To read more about a vegan lifestyle and things to think about, read HERE and what we base our standard diet on, read HERE.
When I swap between meals in the meal planner the macronutrient intake for the day appears to be higher than what I’ve been recommended, why?
The meal plans are formed by general recommendations, so they are not customized to your specific goals. What you can do is to see the goals for each of the macronutrients more as guidelines. It’s difficult to nail each macronutrient goal every day and not something you shall strive for. Aim instead to get close to the goals for both calories and macronutrients. You will reach balanced eating this way.
Suggestion for foods to add if your calorie goal exceed more than 1600 kcal per day! Remember, all foods added beyond the meal plan recipes needs to be tracked separately in the dairy
- Nuts & Seeds (i.e. cashews, peanuts, walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds)
- Berries (i.e. blueberries, raspberries, strawberries)
- Vegetables (i.e. broccoli, cauliflower, spinach, avocado, cabbage, kale, mushroom, pumpkin, zucchini, aubergine, tomato)
- Legumes (i.e. lentils, black beans, kidney beans, chickpeas)
Tips on how to increase the energy amount in the prepared meals:
- Drizzle some olive or rapeseed oil onto your food for some extra healthy fat and energy.
- Top your meal up with some crunchy nuts.
- Add some extra beans or lentils to you meal! They are filled with fiber, protein & vitamins.Sources of recommendation: