21 Day Plant-Based Challenge, Week One Recipes and Nutritional Info, from a Certified Nutritionist

|Updated Jan 23, 2020
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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.


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


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


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


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