Your first 7 days

One small swap a day, not everything at once. Tick each day when it's done — the ticks are saved on this device only.

1. Day 1 — your drink

   Swap: oat or soya drink in tea, coffee or cereal. Pick one that says "fortified" — it has calcium and B12 added.

   Learn: the easy swaps table.

2. Day 2 — your spread

   Swap: butter for a vegan block or spread. It's next to the butter.

   Eat: toast and peanut butter counts as a vegan meal.

3. Day 3 — a meal you already like

   Swap: spaghetti bolognese with red lentils instead of beef. Same jar of sauce.

   Learn: lentils are the cheapest protein in the shop.

4. Day 4 — one shop

   Do: buy the ten staples. After this, most recipes need no special trip.

   Plan: put three recipes in My week and get one shopping list.

5. Day 5 — cook one recipe

   Do: tap What do I cook? and cook the first thing it picks. Use cook mode.

6. Day 6 — read one label

   Do: pick up a biscuit packet and look for milk or egg in bold.

   Learn: the hidden animal ingredients.

7. Day 7 — B12

   Do: read health basics. B12 is the one thing you must plan for.

   Then: keep the swaps that worked. Try one new one next week.

Next: easy swaps →