21 Day Plant-Based Challenge, Week One Recipes and Nutritional Info, from a Certified Nutritionist
The whole point of begin plant-based is to be healthy! So in order to give you the full picture of what you're eating each day, we asked Jessica D'Argenio Waller, The Beet's nutritionist on our team, to make sure that all the days of healthy eating deliver enough macronutrients and stay within a healthy range.
Here is her analysis of the total macro-nutrition elements for each day of the program. You can add or customize (or reduce) your intake depending on your personal goals. Use this as a guideline when you plan your week's worth of healthy plant-based eating.
DAY ONE
Breakfast: Warm Chia Pudding Topped with Raspberries
Lunch: Roasted Chickpea Caesar Salad
Snack 1: Hummus and Olive Crudité with Vegetables
Dinner: Roasted Butternut Squash, Spinach, and Mushroom Fajitas
Snack 2: Dates Stuffed with Almond Butter
Nutrition Notes: Approx. 185g carbs; 68g fat, 55g protein
DAY TWO
Breakfast: Avocado Toast with Sprouts
Lunch: Smoky Three Bean Chili
Snack 1: Oven-Roasted Chickpeas
Dinner: Roasted Vegetable Orzo
Snack 2: Stovetop Popcorn
Nutrition Notes: Approx. 220g carbs; 4g fat; 65g protein
DAY THREE
Breakfast: Green Power Protein Smoothie
Lunch: Zoodles with Roasted Chickpea Pesto
Snack 1: Baked Kale Chips with Sea Salt and Red Pepper Flakes
Dinner: 7-Layer Vegan Taco Bowl with Vegan Cheese
Snack 2: Hummus and Sliced Pita Bread
Nutrition Notes: Approx. 209g carbs; 80g fat; 51g protein
DAY FOUR
Breakfast: Overnight Oatmeal with Agave Nectar
Lunch: Healthy Black Bean and Quinoa Burger with Veggies
Snack 1: Avocado and Rice Wrapped with Nori
Dinner: Creamy Pasta and Broccoli Bake
Snack 2: No-Bake Energy Balls
Nutrition Notes: Approx. 229g carbs; 96g fat; 44g protein
DAY FIVE
Breakfast: Tofu Scramble with Spinach and Sun-Dried Tomatoes
Lunch: Vegetable Hummus Stack
Snack 1: Vegan Cream Cheese and Chives on Crisp Bread
Dinner: Creamy Tomato and Roasted Garlic Gnocchi
Snack 2: Celery Sticks with Sunbutter and Raisins
Nutrition Notes: Approx. 162g carbs; 51g fat; 44g protein
DAY SIX
Breakfast: French Toast Topped with Fresh Berries
Lunch: Marcella-Inspired Pasta Bolognese
Snack 1: Almond Butter and Bananas on Toast
Dinner: Pinto Bean & Salsa Verde Tostadas
Snack 2: Chocolate Hummus Spread and Green Apple Slices
Nutrition Notes: Approx.162g carbs; 55g fat; 60g protein
DAY SEVEN
Breakfast: Oatmilk and Granola Parfait
Lunch: Artichoke & Chickpea Vegetable Stew
Snack 1: Homemade Trail-Mix with a Sweet Twist
Dinner: Vegan Fajitas with Creamy Cilantro Dressing
Snack 2: Avocado, Spinach, and Tomato on Toast
Nutrition Notes: Approx. 205g carbs; 83g fat; 49g protein
More From The Beet
