Rily's 7-Day Cooking Challenge: A Week of Tailored Nutrition
Rily's 7-Day Cooking Challenge: A Week of Tailored Nutrition
A full week's worth of plant-based meals to fuel energy, digestion, and feel-good eating.
If you've been meaning to eat more plant-based meals, there's never been a better time to dive in. Rily's 7-Day Cooking Challenge is here—and it's more than just a meal plan. It's a delicious, doable way to explore tailored nutrition with real ingredients, zero guesswork, and all the support you need to feel your best.
This week-long challenge features seven days of plant-based, gluten-free recipes that are packed with whole foods, flavour, and nutritional benefits. Whether you're curious about vegan eating or simply want to bring more variety to your plate, this challenge will guide you through feel-good meals you can enjoy every day.
Why Plant-Based? Why Now?
Netflix's You Are What You Eat: A Twin Experiment sparked a lot of conversations around how food impacts our health, longevity, and even our genetics. The show follows four people as they switch to a plant-based diet, with remarkable results across energy, inflammation, and cholesterol levels. While no one diet works for everyone, the science behind more plant-forward eating is solid—and inspiring.
Recent research backs it up. Studies show that diets rich in vegetables, fruits, legumes, and whole grains can reduce the risk of heart disease, lower blood pressure, and improve gut health. Going plant-based, even for a few days a week, can boost energy levels and support long-term wellness. And when you pair that with gluten-free options tailored to reduce inflammation and support digestion? It's a win-win.
The Rily Difference: Tailored Recipes That Actually Fit Your Life
We know that committing to a new way of eating can feel overwhelming. That's why our 7-day challenge includes recipes that are:
- Easy to follow – No complicated steps or hard-to-find ingredients
- Nutrient-rich – Every meal is designed to help you feel satisfied and energized
- Completely plant-based and gluten-free – So you can eat with confidence
- Family-friendly – Because good food should be for everyone at the table
Each day of the challenge introduces a new recipe that highlights different nutrients—from protein-packed lentil stews to creamy chickpea pasta and antioxidant-rich smoothie bowls. You'll also find prep tips, substitution options, and bonus ideas for leftovers (because we love a good second-day meal).
Ready to Join the Challenge?
Whether you've been inspired by You Are What You Eat or you're simply curious about the benefits of eating more plants, this 7-day challenge is your invitation to eat well, feel energized, and explore a whole new way of cooking.
For one week, we're serving up breakfast, lunch, dinner, and a snack each day—all plant-based, gluten-free, and totally delicious. These meals are designed to nourish your body, support digestion, and make you excited to step into the kitchen. No crash diets, no boring salads—just real food, done Rily-style.
Day 1: Power Up Naturally
- Breakfast: Antioxidant Rich Chocolate Overnight Oats
- Lunch: Buckwheat Arugula Salad
- Dinner: Honeynut Squash Tacos
- Snack: Chocolate Dipped Almond Protein Bites
Why it works: High fibre, heart-healthy fats, and plant protein keep blood sugar balanced and energy steady.
Day 2: Bright & Balanced
- Breakfast: Refreshing Green Smoothie
- Lunch: Quinoa Power Bowl
- Dinner: Lentil Shepherd’s Pie
- Snack: Toasted Marinated Walnut Hummus
Why it works: Antioxidants support cellular repair, and lentils deliver iron and protein to keep you full.
Day 3: Gut-Loving Goodness
- Breakfast: Turmeric Pumpkin Oatmeal
- Lunch: Smoky Tempeh Ranch Pressed Wrap
- Dinner: Spicy Chickpea Peanut Stew
- Snack: Fig Bars
Why it works: Fermentable fibre feeds good gut bacteria and supports digestion—plus, it's comforting and cozy.
Day 4: Midweek Reboot
- Breakfast: Sweet Potato Medallions
- Lunch: Crispy Teriyaki Tofu Bowl
- Dinner: High Protein Mushroom Hemp Burger
- Snack: Chocolate Chickpea Cookies
Why it works: This combo hits fibre, protein, and omega-3s—great for brain function and satiety.
Day 5: Naturally Energizing
- Breakfast: Berry Coconut Smoothie
- Lunch: Roasted Sweet Potato & Chickpea Nourish Bowl
- Dinner: Buckwheat Noodle Soup with Shiitake Mushrooms
- Snack: Apple Cinnamon Bliss Balls
Why it works: Boosts energy without the crash and includes healthy fats that support hormone balance.
Day 6: Weekend Reset
- Breakfast: Neapolitan Oatmeal
- Lunch: Tofu and Rice Mason Jar Salad
- Dinner: Mediterranean Pesto Pizza
- Snack: Spicy Butter Bean Dip
Why it works: Whole grains and plant protein support satiety, while herbs and spices add anti-inflammatory benefits.
Day 7: Feel-Good Finish
- Breakfast: Veggie Packed Tofu Scramble
- Lunch: Thai Inspired Butternut Squash Soup
- Dinner: Chickpea Pot Pie
- Snack: Stuffed Dates
Why it works: A warming, grounding day of food that brings it all home—comfort, nutrients, and simplicity.
Ready to Feel the Difference?
Every bite of this 7-day challenge is built to support your energy, your gut, and your glow. Inspired by the research behind Netflix's docuseries and backed by plant-forward science, these meals do more than just taste good—they help you feel good.
Let us know how your week goes, and tag us @rily.good with your favourite dish!
